High Performance Health

Why Your Gut Is the Missing Link in Perimenopause | Cynthia Thurlow

Mon, 20 Apr 2026 10:00:00 -0000

Women’s gut is not just a digestive organ. In perimenopause, it is the control centre for your hormones, your mood, your weight, and your brain.

If you are bloated, exhausted, gaining weight around your middle, this episode explains what is actually happening in your gut during perimenopause and what you can do to fix it.

WHAT YOU'LL LEARN

• Why is my gut health getting worse in perimenopause?
• Why am I suddenly bloated all the time after 40?
• What causes food sensitivities in perimenopause?
• Does leaky gut cause weight gain in menopause?
• How does cortisol cause belly fat in women over 40?
• Does HRT improve gut health and the microbiome?
• The link between anxiety, mood swings, and gut health in perimenopause
• How fibre helps with oestrogen balance and bloating after 40
• What is TUDCA and should women in perimenopause take it?
• What causes fatigue and low energy in perimenopause?

TIMESTAMPS

00:00 The Link Between Gut Health & Perimenopause
12:27 Why Anxiety Gets Worse in Perimenopause
19:04 Why Women Lose Energy After 40 and How to Get It Back
29:00 The Real Reason Belly Fat Increases in Perimenopause
36:04 Fiber and the Estrobolome: The Key to Balancing Estrogen After 40
41:46 Sudden Food Sensitivities After 40? This Is What's Happening in Your Gut
50:16 What Causes Bloating in Perimenopausal Women
55:16 Does HRT Help Your Gut Microbiome in Menopause?
01:04:39 The Health Habits That Keep High Achieving Women Thriving After 40

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

This episode is brought to you by Timeline.

Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.`

ABOUT THE GUEST

Cynthia Thurlow, NP is a nurse practitioner and metabolic health expert specialising in personalized nutrition and holistic healing for women, with a focus on bio-individuality and helping each woman find the approach that works for her unique physiology.

🌐 Website: https://www.cynthiathurlow.com/

📸 Instagram: https://www.instagram.com/cynthia_thurlow_/
📺 YouTube: https://www.youtube.com/cynthiathurlow

The Real Reason Women Over 40 Can't Lose Abdominal Fat (It's Not Calories) | Sarah Berry

Fri, 17 Apr 2026 10:00:00 -0000

Angela is joined by Sarah Berry to talk about the complex relationship between visceral fat and insulin resistance, particularly during the menopause transition. They discuss how these two factors influence each other in a cyclical manner, making it challenging to pinpoint a clear starting point for weight gain and metabolic issues. They highlight the various symptoms women experience during menopause, such as anxiety, mood swings, and poor sleep, which can hinder motivation for healthy eating and physical activity

WHAT YOU’LL LEARN

There is a complex relationship between visceral fat and insulin resistance, where each can exacerbate the other, creating a circular process that complicates weight management during menopause.

Common symptoms during the menopause transition include anxiety, mood swings, depression, brain fog, and poor sleep, which can negatively impact motivation for healthy eating and physical activity.
The loss of oestrogen during menopause leads to changes in fat distribution, shifting fat storage from the hips to the abdomen, which is associated with increased visceral fat.
Postmenopausal women experience poorer metabolic responses to carbohydrates, leading to higher blood sugar levels and increased hunger, which can result in consuming more calories throughout the day.
It is important for women to show kindness to themselves and support each other through the menopause transition, as many experience similar challenges and changes in their bodies.

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our partner who makes the show possible:
• Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off
👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

How Estrogen Decline Destroys Your Energy in Perimenopause (And How to Reverse it)

Mon, 13 Apr 2026 10:00:00 -0000

Most women in perimenopause assume their energy crash is a sleep or a stress problem. Jen Scheinman, Head of Nutrition Affairs at Timeline, explains what the real reason is, and why estrogen loss makes it dramatically worse for women than men.

If you have been doing everything right and still feel like you are running on empty, this episode explains what is actually happening at the cellular level, and what women in midlife can do about it.

WHAT YOU’LL LEARN
• Why women's energy levels drop faster in perimenopause?
• When does mitochondrial decline start and how fast does it progress?
• What is Urolithin A and why can't you get enough from food?
• What is mitophagy and why does it matter for energy after 40?
• Does Urolithin A build new mitochondria or just clear out damaged ones?
• What is the right dose of Urolithin A and does timing matter?
• Can Urolithin A reduce fine lines and improve skin in perimenopause?
• What does the research say about Urolithin A and immune aging?
• Should you take Urolithin A as a supplement and use it topically?
• Can Urolithin A help with brain fog after 40?

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our partner who makes the show possible:
• Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 20% off Mitopure when you visit ⁠http://timeline.com/ANGELA⁠ and use code ANGELA.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE GUEST

Jen Scheinman, MS, RDN, CDN is a Registered Dietitian Nutritionist with over 25 years of experience in nutrition, wellness, and healthy aging. Jen is currently Director of Scientific Communications at Timeline, the Swiss longevity brand behind Mitopure, the first clinically studied Urolithin A supplement proven to trigger mitophagy and support mitochondrial renewal in humans.

🌐 Website: https://nextjenhealth.com/

📸 Instagram: https://www.instagram.com/jenscheinman_nutrition/

Why Leg Strength Is the Best Predictor of Brain Health for Women Over 40 | Dr. Tommy Wood

Fri, 10 Apr 2026 10:00:00 -0000

Angela and special guest Dr Tommy Wood explore the surprising, evidence-backed link between leg power and brain longevity. They discuss how relative leg strength acts as a primary predictor of cognitive processing speed in older adults, driven by the release of exerkines like IGF-1 which protect the brain’s white matter.

They also reveal that you don't need to be an elite athlete to reap these benefits; simply reaching the top 25% of your demographic can significantly slash your risk of dementia and cognitive decline.

WHAT YOU WILL LEARN

Relative leg power (strength in proportion to body size) is a critical predictor of how quickly the brain processes information as we age.
Strength training triggers the release of hormones like IGF-1, which are essential for maintaining the structure and insulation of the brain's white matter,
You don't need infinite strength to protect your brain; reaching the top 25% to 33% of your demographic provides the most significant protection against mortality and dementia.
Achieving these health benefits is possible with a modest commitment, such as two 45-minute sessions per week focusing on full-body resistance training.

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.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.

CONTACT DETAILS

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⁠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/

Perimenopause Doctor: This is how you Fix Belly Fat, Brain Fog and Bloating with Mary Claire Haver, M.D

Mon, 06 Apr 2026 10:00:00 -0000

Perimenopause isn't the waiting room for menopause. It is its own biological storm. Here's what it does to your body, and exactly what to do about it.

In this episode I'm joined by Dr. Mary Claire Haver, board-certified OB-GYN and Menopause Society certified practitioner, and we break down exactly why women in this transition feel like they've lost themselves and how to get back and live their best life.

WHAT YOU WILL LEARN

• Why do you feel fine one day and awful the next in perimenopause • What is the "zone of chaos" and why your brain feels it first • Why anxiety, brain fog and sleep disruption are the first signs of perimenopause • Does estrogen work better than antidepressants for mood • When to start hormone therapy and where to begin • How long can you stay on HRT • Why belly fat increases in perimenopause and how to address it • How the gut microbiome changes through the menopause transition • Which supplements actually help women over 40: creatine, vitamin D, fiber and more • What vaginal estrogen does and why most women need it

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

This episode is brought to you by Timeline.

Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 10% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE GUEST

Dr. Mary Claire Haver is a board-certified OB-GYN and Menopause Society Certified Practitioner who has dedicated her career to closing the gap in women's midlife healthcare. She is the founder of The 'Pause Wellness Clinic, a practice focused entirely on menopausal care, and the author of the #1 New York Times bestseller The New Menopause and her brand new book The New Perimenopause.

Website: https://thepauselife.com

Instagram: https://www.instagram.com/drmaryclaire/ Clinic: https://thepausewellness.com/provider/dr-mary-claire-haver/

Books • The New Menopause: https://thepauselife.com/pages/the-new-menopause-book • The New Perimenopause: https://thepauselife.com/pages/the-new-perimenopause-book

Is Saturated Fat Really Bad For You? Dr. Sarah Berry on What Perimenopausal Women Are Getting Wrong

Fri, 03 Apr 2026 10:00:00 -0000

Angela talks to Dr Sarah Berry about the controversial topic of seed oils and their impact on inflammation and cardiovascular health.

Dr Berry, who has gained notoriety for her views on seed oils, clarifies the role of saturated fats in increasing LDL cholesterol and cardiovascular risk, emphasising the importance of the food source from which these fats are derived. She also highlights the nuanced differences between unfermented and fermented dairy products, explaining how the fermentation process alters the health effects of saturated fat

WHAT YOU WILL LEARN

Saturated fat is known to increase LDL cholesterol and is associated with a higher risk of cardiovascular disease.
The source of saturated fat matters, as different food matrices can influence health outcomes.
Unfermented dairy products, like butter, are linked to increased cholesterol and cardiovascular risk
Fermented dairy products, such as yogurt and cheese, do not have the same negative effects despite containing saturated fat.
There is significant individual variability in how people respond to changes in saturated fat intake.
Some individuals may experience substantial reductions in LDL cholesterol when reducing saturated fat and increasing polyunsaturated fat, while others may see little to no effect.

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

ABOUT THE HOST

CONTACT DETAILS

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⁠Facebook⁠

⁠LinkedIn⁠

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Why Everything You've Been Told About Training in Perimenopause Is Wrong | Dr. Lauren Colenzo-Semple

Mon, 30 Mar 2026 09:00:00 -0000

You've been tracking your cycle, adjusting your workouts, and following the rules. Yet it still isn't working. Dr. Lauren Colenso-Semple, PhD in integrative physiology, breaks down what the science actually says about cycle syncing for women over 40 and the answer might surprise you.

Could everything you've been told about training around your cycle be completely wrong?

WHAT YOU’LL LEARN:

• Does cycle syncing actually improve workout results for women?

• Should you train harder in the follicular phase when estrogen is high?

• Do women in perimenopause need different training rules?

• Can you build muscle at any rep range or do you need to lift heavy?

• Is fasted training bad for women's hormones and adrenal health?

• Does caffeine before a fasted workout raise cortisol to dangerous levels?

• How much protein do perimenopausal women actually need per day?

• Is there a minimum protein threshold per meal for muscle building?

• Why is belly fat harder to lose after 40 and what actually works?

• Do you need zone two training for mitochondrial health in perimenopause?

• Can machine weights build as much muscle as free weights?

• What is the best exercise strategy for bone density in midlife women?

TIMESTAMPS

00:00 Cycle Syncing Myths: What Women Need to Know

02:41 Does Your Cycle Phase Actually Affect Performance?

07:54 Perimenopause Training: What Actually Needs to Change

09:08 Do Women Over 40 Need to Lift Heavier for Muscle Growth?

16:31 Machines vs. Free Weights: What's Best for Women?

19:16 HIIT vs. Zone 2 After 40: Which One Do You Actually Need?

26:48 Should You Train Fasted for Muscle Growth and Fat Loss?

36:34 Bone Density After 40: Best Exercises to Protect It

44:26 How Much Protein Do Perimenopausal Women Actually Need?47:45 Belly Fat After 40: Why It Changes and How to Lose It

51:13 Exercise vs. Diet for Fat Loss: Which Moves the Needle?

54:13 Carbs After 40: Should You Fear Them?

56:47 The Empowering Truth About Exercise for Women Over 40

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our sponsors who make the show possible:

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership

👉 https://www.getstride.com/angela/ for 10% off

ABOUT THE GUEST

Known for her evidence-based approach and myth-busting voice, Dr. Lauren Colenso-Semple is a trusted educator helping women cut through misinformation in female fitness and nutrition. She's a co-owner of the MASS Research Review and a sought-after speaker for podcasts, media, and educational platforms committed to science-backed health content.

🌐 Website: https://www.drlaurencs.com/

📸 Instagram: https://www.instagram.com/drlaurencs1/?hl=en

The Real Reason You Can’t Lose Belly Fat in (Peri) Menopause & The 7 Pillars That Fix It AND Your Brain Fog

Mon, 23 Mar 2026 10:00:00 -0000

I'm sharing the framework I built after hitting my own rock bottom when I faced hospitalisation, clinical depression, and complete burnout. It's what I now use with every high-performing woman who comes to me exhausted, stuck, and doing everything right with nothing to show for it. And once you understand it, you'll never think about your energy, your training, or your body the same way again.

WHAT YOU WILL LEARN

• What is the performance gap and why does it close in midlife?

• Why does belly fat increase even when you're eating less?

• How does muscle loss drive insulin resistance and visceral fat?

• What is BDNF and how does strength training boost brain performance?

• Can resistance training reduce depression symptoms?

• Why is muscle mass a predictor of all-cause mortality?

• What does a high-performance training week actually look like?

• How much protein do women in midlife actually need?

• Why is skipping a protein-rich breakfast one of the most common mistakes?

• What is the BioSyncing Method and how does it raise your physiological floor?

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our sponsors who make the show possible

Get 10% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE HOST

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

How Women Over 40 Should Actually Be Fasting - Muscle Protection + Gut Healing | Dr. Valter Longo

Fri, 20 Mar 2026 10:00:00 -0000

Longevity expert Dr. Valter Longo dives deep into the science behind the Fasting Mimicking Diet and why it holds a significant edge over traditional water-only fasting.

Dr. Longo explains how the FMD is engineered to trigger cellular cleanup while providing essential nutrients that protect muscle mass and maintain gut integrity—avoiding the leaky gut risks seen in water-only trials

WHAT YOU WILL LEARN

Safety and Compliance: Unlike water-only fasting, which can cause hypotension and hypoglycaemia, the FMD is designed to be safer and much easier for the average person to complete.

Gut Health Protection: Emerging research suggests that water-only fasting can actually increase leaky gut symptoms in mice

Muscle Maintenance: The FMD utilises specific carbon sources like glycerol to support glucose production, which prevents the body from breaking down muscle tissue for energy during the fast.

Psychological Reset: Beyond the biology, the five-day protocol serves as a powerful psychological stop sign TIMESTAMPS:
0:38 The Slave to the Meal

2:10 The Leaky Gut Discovery

4:54 Training the Teenage Brain

6:22 The Power of the Pause

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

ABOUT THE HOST

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Why Your High-Stress Career May Be Increasing Your Dementia Risk | Dr. Tommy Wood

Mon, 16 Mar 2026 00:00:00 -0000

If you’re in midlife and feeling mentally stretched with brain fog, poor sleep or constant stress, this episode will help you understand what’s really happening.

In this episode, I’m joined by neuroscientist Dr. Tommy Wood to explore how stress, hormones, recovery and lifestyle shape your brain after 40 and what actually makes a difference.

This is a clear, practical conversation for women who want to protect their focus, memory and long-term brain health.

WHAT YOU WILL LEARN

• What a “healthy brain” actually means in real life

• Why lack of control drives burnout

• How high-demand jobs affect dementia risk differently depending on control

• Why education and cognitive stimulation protect against decline

• What really happens to the brain during perimenopause

• The link between vasomotor symptoms, sleep and brain fog

• How creatine supports brain energetics (and dosing guidelines)

• Why leg strength predicts processing speed and dementia risk

• How sleep clears metabolic waste from the brain

• Why improving one habit can improve multiple brain pathways

TIMESTAMPS:

00:00 Intro Stress, Burnout & Recovery: Why Your Brain Needs Rest to Adapt

01:22 What Defines a Healthy Brain?

03:10 The Demands on the Midlife Female Brain

08:00 Why Lack of Control (Not Just Stress) Increases Dementia Risk

10:34 Can You Improve Brain Function Later in Life? Neuroplasticity Explained

17:15 Decision Fatigue & Cognitive Load: The Hidden Brain Tax on Women

20:47 Brain Fog in Perimenopause: Hormones, Sleep & Cognitive Changes

27:34 Nutrient Deficiencies That Affect Brain Function (Iron, Vitamin D & B Vitamins)

28:55 Creatine for Brain Health: Memory, Depression & Cognitive Performance

37:19 Depression & Dementia Risk: What the Research Shows

39:53 Leg Strength & Brain Health: Why Lower Body Power Predicts Cognitive Function

46:32 Exercise After Poor Sleep: Why HIIT Can Restore Focus

50:19 The Glymphatic System: How Sleep Cleans the Brain

56:04 The “One Domino” Habit That Improves Brain Health

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our sponsors who make the show possible:

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership

👉 https://www.getstride.com/angela/ for 10% off

ABOUT THE GUEST

Tommy Wood, PhD, is a neuroscientist and athletic performance coach. He is a host of the “Better Brain Fitness” podcast and author of “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age,” which will be released March 24 and is available for preorder now.

Website: https://www.drtommywood.com/

Instagram: https://www.instagram.com/drtommywood/

Podcast: https://www.betterbrain.fitness/

Book: https://www.drtommywood.com/stimulated-mind

Why LDL Rises in Perimenopause and What Your Cholesterol Panel Isn't Telling You | Dr. Darshan Shah

Fri, 13 Mar 2026 10:00:00 -0000

Angela and special guest Dr. Darshan Shah, look at the polarising world of cardiovascular health, specifically demystifying the role of LDL cholesterol.

They challenge the traditional one-size-fits-all approach to statins, arguing that heart health must be viewed through the lens of individual biology—where factors like inflammation, genetic risk, and lifestyle can make the same LDL level a non-issue for one person and a crisis for another

WHAT YOU WILL LEARN

LDL is Not Always the Enemy: A high LDL reading alone doesn’t guarantee heart disease; its impact depends on individual context
The Power of ApoB and Lp(a): Traditional cholesterol panels are often insufficient; more modern biomarkers like ApoB(a superior risk marker) and Lp(a) (a genetic factor) provide a much clearer picture of cardiovascular risk.
AI in Diagnostics: The Clearly scan uses AI to analyse CT angiograms, allowing doctors to see the actual buildup of both calcified and soft plaque in the coronary arteries rather than just guessing based on blood work.
Precision Over Dogma: Because cardiovascular health is an "N-of-1" situation, interventions like statins or PCSK9 inhibitors should be based on actual arterial health
TIMESTAMPS:
01:21 The LDL Controversy: An explanation of why cholesterol remains a polarizing topic and why it must be treated as an individual biology issue.

02:37 The Tale of Two Patients: A comparison of a healthy gym-goer with high LDL/zero plaque versus a high-stress professional with lower LDL/significant plaque.

04:13 Modern Biomarkers: A breakdown of the specific tests to ask for, including ApoB, HS-CRP, and the Clearly cardiovascular scan.

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

ABOUT THE HOST

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Why You're Gaining Belly Fat in Menopause (And What Actually Helps) | Dr. Sarah Berry

Mon, 09 Mar 2026 10:00:00 -0000

If you’re entering perimenopause and suddenly noticing more abdominal fat, higher cholesterol, poorer sleep or increased anxiety, you’re not imagining it.

In this episode, I’m joined by Professor Sarah Berry to unpack what actually changes in women’s cardiometabolic health during the menopause transition

We explore why premenopausal women are often metabolically protected compared to men, what shifts during perimenopause, and how declining estrogen impacts fat distribution, blood glucose control, inflammation and cholesterol.

WHAT YOU WILL LEARN

• Why cardiometabolic health often worsens during perimenopause

• When visceral fat redistribution typically begins

• The role of estrogen in fat storage, cholesterol and inflammation

• Whether hormone therapy protects against abdominal fat gain

• How glucose dips can drive an extra 300+ calories per day

• What ApoB really means and why it matters beyond LDL

• The truth about seed oils, saturated fat and cardiovascular risk

• Why soy isoflavones work for some women but not others

• How replacing typical snacks with almonds predicted a 30% drop in cardiovascular risk
TIMESTAMPS:
00:00 Intro: Why Cardiometabolic Risk Increases During Perimenopause

05:01 Does Hormone Therapy Protect Against Visceral Fat & Cholesterol Changes?

13:42 How to Improve Your Gut Microbiome through Diet
19:01 Why Belly Fat Increases in Perimenopause (Estrogen, Hunger & Blood Sugar)

27:39 Saturated Fat Explained: Butter vs Yogurt & The Food Matrix

45:31 Eating Speed, Late-Night Meals & Metabolic Health in Midlife

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our sponsors who make the show possible:

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership
👉 https://www.getstride.com/angela/ for 10% off

ABOUT THE GUEST

Professor Sarah Berry is a Professor of Nutritional Sciences at King’s College London and Chief Scientist at ZOE. She leads large-scale research on personalised nutrition, metabolic health and how individuals respond differently to food, including the global PREDICT studies.

Instagram: https://www.instagram.com/drsarahberry/

X: https://x.com/saraheeberry

ABOUT THE HOST

CONTACT DETAILS

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⁠Facebook⁠

⁠LinkedIn⁠

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Waking Up at 2AM: This is EXACTLY How to Stop It

Fri, 06 Mar 2026 10:00:00 -0000

If you are waking at 2:00 AM wide awake, mind racing and calculating how little sleep you have left, this episode is for you.

In this episode, I unpack what is really driving the 2:00 AM wake up in women over 35. This is rarely a sleep hygiene problem. And it is not that you are bad at switching off. In most cases, it is a hormonal and metabolic cascade showing up as a sleep issue.

We explore why alcohol fragments the second half of sleep, even if it helps you fall asleep, how declining progesterone affects GABA and your ability to buffer stress overnight, and why under fuelling at dinner can trigger a 2:00 AM cortisol spike through blood sugar dips.

I also share the exact dinner tweak and evening wind down stack I use personally and with clients, plus the CAP formula to stop your brain rehearsing tomorrow at 2:00 AM.

This is a practical, physiology first episode for high performing women who are tired of being told to just relax and want to address the real root cause.

WHAT YOU’LL LEARN:

• Why do you wake up at 2:00 AM?
• Does alcohol disrupt sleep in the second half of the night?
• Can low progesterone affect sleep quality?
• Can low blood sugar wake you up at night?
• Should you eat carbohydrates at dinner for better sleep?
• Do glycine, magnesium or L theanine improve sleep?
• Does morning sunlight improve sleep at night?
• How do you stop overthinking at 2:00 AM?
• What is the CAP method and how does it reduce cognitive load?
• What should you do if you wake in the night?

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

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Creatine for Muscle and Brain Health in Women 40+: What the Science Says | Dr Darren Candow

Mon, 02 Mar 2026 00:00:00 -0000

Download my free Ultimate Guide to Creatine for Women here: https://academy.angelafosterperformance.com/creatine-guide

What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.

KEY TAKEAWAYS:

Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.
Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation.
Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.
Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.

TIMESTAMPS AND KEY TOPICS:

⁠3:33⁠ – Creatine’s impact on fat loss, strength, and performance in women

⁠7:31⁠ – Recovery, overtraining & HRV: how creatine supports your nervous system

⁠13:31⁠ – Creatine for mood, mental health, and inflammation

⁠22:03⁠ – Muscle breakdown: why women respond differently than men

⁠31:25⁠ – Supercharge brain performance

⁠47:43⁠ – Creatine and sleep: timing, dosage, and recovery benefits

⁠55:13⁠ – Final verdict: What dose actually works—and is it safe?

VALUABLE RESOURCES

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Get 20% off the Creatine I love at ⁠trycreate.co/ANGELA20⁠, and use code ANGELA20 to save 20% on your firsts order.

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at ⁠https://lvluphealth.com/angela⁠

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ABOUT THE GUEST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

The Protein Secret Women 40+ Need to Know: Stop Wasting Money on Excess Protein

Fri, 27 Feb 2026 10:00:00 -0000

Angela talks to Professor Stuart Philips, who challenges the long-standing "Anabolic Window" myth, revealing that muscle sensitivity to protein actually lasts up to 48 hours post-exercise rather than a mere 30-minute window.

The conversation cuts through the noise of modern protein obsession, establishing that while the RDA is a baseline, the true sweet spot for muscle synthesis lies between 1.2g and 1.6g per kilogram of body weight.

WHAT YOU’LL LEARN:

The protein "sweet spot": While the baseline requirement is 0.8g/kg, optimal benefits for muscle maintenance and growth occur between 1.2g and 1.6g per kilogram.
The myth of the 30-minute window: The "Anabolic Window" is much larger than previously thought; muscles remain sensitive to protein for up to 48 hours after a workout.
Dosage limits: For most people, including perimenopausal and postmenopausal women, 30g to 40g of protein per meal is the effective limit for stimulating new muscle growth.
Carbohydrates are essential: Despite modern "carb-phobia," carbohydrates are the primary drivers of high-intensity performance

TIMESTAMPS

[01:50] The confusion between calculating protein

[03:52] The "Baking the Cake" analogy

[05:54] Debunking the idea that you can only absorb 20g of protein at a time.

[07:18] Addressing Anabolic Resistance and protein needs for women in menopause.

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

Beam: Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA & use code ANGELA at checkout

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Menopause, Muscle & Fat Loss: What Active Women Over 40 Actually Need To Do | Bill Campbell PHD

Mon, 23 Feb 2026 10:00:00 -0000

If you’re in midlife and suddenly feel like fat loss has become harder overnight, despite training, eating well, and doing what used to work, this episode is for you.

Today I’m joined by Bill Campbell, PhD to unpack what the research actually shows about menopause, body composition, and “weight loss resistance”. We explore why some women gain body fat during this transition while others don’t, why hormone therapy isn’t a guaranteed fix, and the small but powerful lifestyle factors (movement, sleep, protein) that can quietly shift results.

This is a practical, evidence-based conversation for women who lift, care about their health, and want clarity; not clichés.

WHAT YOU’LL LEARN

• Why menopause-related fat gain doesn’t happen to everyone

• The 2–3 year window where body fat gain seems most likely

• Why hormone therapy helps some women but not others

• How daily movement (NEAT) drops in midlife without you noticing

• The difference between training for muscle vs strength

• Why lifting shouldn’t be treated as “calorie-burning cardio”

• How much protein is actually supported by research (and why many women under-eat it)

• Why poor sleep can create real weight-loss resistance

• Whether fasted training makes any difference for body composition

TIMESTAMPS:

00:00 Menopause Weight Gain: Why It Happens to Some Women (But Not All)

03:41 Can Hormone Therapy Reverse Menopause Weight Gain?

10:23 DEXA vs InBody in Midlife: What My Results Revealed (And Why It Matters)

15:29 What Is the Final Menstrual Period (FMP) & When Is Fat Gain Most Likely?

20:46 Midlife Fat Gain & NEAT: The Activity Decline No One Notices

25:29 “I Just Have a Slow Metabolism” — Is Body Type to Blame?

28:02 Should You Lift Heavy or Light? The Truth About Reps, Fat Loss & Muscle

34:26 How Much Protein Do Midlife Women Actually Need?

40:11 Sleep Deprivation and Fat Gain: Can Poor Sleep Cause Weight-Loss Resistance?

46:02 Protein Timing vs Total Daily Intake: What Matters Most?

48:26 Fasted Workouts: Helpful or Harmful in Midlife?

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off• Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10%ABOUT THE GUEST

Bill Campbell, PhD is a professor and leading body composition researcher specialising in fat loss, muscle gain, resistance training, and protein intake. His recent work focuses on how the menopause transition affects active women, combining laboratory research with practical strategies women can actually apply.

Website: https://www.billcampbellphd.com

Instagram: https://www.instagram.com/billcampbellphd

YouTube: https://www.youtube.com/@billcampbellphd

Women 40+: How to Structure Your Week for Strength, Energy & Longevity

Fri, 20 Feb 2026 00:00:00 -0000

VO2 max is one of the strongest, most measurable predictors we have of longevity; and for

midlife women, getting your cardio strategy right matters.

In this episode, I break down the real truth behind the “HIIT vs Zone 2” debate, and show you

how to use both in a way that supports energy, brain health, and long-term performance,

including what Zone 2 training really improves, and what HIIT actually changes in your body.

You’ll also learn how to programme cardio in midlife so you increase VO2 max without disrupting

sleep, strength training, or your ability to recover.

By the end, you’ll have a clear weekly framework to build cardiovascular fitness safely in midlife,

even if you’re time-crunched, plus two science-backed interval workouts that reliably improve

VO2 max.

WHAT YOU’LL LEARN

• Why VO2 max is a powerful longevity marker (and why it matters in midlife)

• The difference between Zone 2 and HIIT (and what each one is for)

• What Zone 2 builds (aerobic base, mitochondria, recovery capacity)

• Why Zone 2 often “feels pointless” for high-achieving women (and what to do instead)

• How HIIT improves VO2 max, insulin sensitivity, and metabolic health

• The brain benefits of Zone 2 vs Zone 5 (BDNF, lactate, blood flow)

• Why “more intensity” often backfires in midlife (sleep, stress, injury risk)

• The progression hierarchy that protects your joints and results• How many HIIT sessions

women actually need (and when it’s too much)

• Two evidence-backed HIIT workouts: micro-intervals + the Norwegian 4x4

• A simple weekly template that works even with 30 minutes a day

• How to combine resistance training + cardio in the same day for best results

VALUABLE RESOURCES

10 Habits That Help Me Reverse My Biological Age (Free Guide)

👉 https://academy.angelafosterperformance.com/10-habits-guide

A BIG thank you to our

sponsors who make the show possible:

Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off.

Red Light Therapy: What Actually Works for Energy, Recovery & Anti-Aging | Ari Written

Mon, 16 Feb 2026 10:00:00 -0000

Angela talks to Ari Whitten, the founder of The Energy Blueprint and an expert in mitochondrial health about his comprehensive approach to overcoming fatigue and optimising energy levels by addressing the cellular engines of the body—the mitochondria.

Ari explains how modern lifestyle factors, such as poor light exposure, chronic stress, and nutritional deficiencies, signal the mitochondria to enter a defence mode rather than an energy-producing mode

WHAT YOU’LL LEARN:

The Cell Danger Response (CDR): Mitochondria have a dual role; they are not just energy producers but also environmental sensors that shift into a defensive state when they perceive threats
Circadian Rhythm and Light: Proper exposure to natural light in the morning and minimising artificial blue light at night is critical for regulating the mitochondrial clock and ensuring deep, restorative sleep.
Hormetic Stress: Introducing controlled stressors—such as high-intensity exercise, cold exposure, or heat—can actually strengthen mitochondria and increase their capacity to produce energy
The Importance of Nutrient Density: Specific nutrients, including CoQ10, magnesium, and polyphenols, are essential "fuel" for the electron transport chain

TIMESTAMPS

[00:04:15] The "Energy Gap"

[00:18:30] Mitochondria as Sensors

[00:32:45] The Power of Red Light Therapy

[00:52:10] Building Metabolic Flexibility

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

The Ultimate Guide to Red Light Therapy

Ready to support your body at the cellular level where it matters? Head to www.MitoQ.com and use my code ANGELA for 10% off your first order

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Hypertrophy vs Strength Training: What Women Get Wrong About Reps and Weights

Fri, 13 Feb 2026 10:00:00 -0000

Angela examines the intricacies of training for muscle strength, hypertrophy, and endurance, referencing a key paper by Brad Schoenfeld that outlines effective rep ranges for different fitness goals.

She discusses the importance of neuromuscular adaptation for beginners and suggest starting with bodyweight exercises before progressing to kettlebells and heavier weights, as well as the significance of tailored training programs, especially for women undergoing menopause, advocating for high-intensity interval training and heavier lifting.

WHAT YOU’LL LEARN:

Training Ranges: Hypertrophy is typically achieved with 8 to 12 reps, strength with 1 to 5 reps, and endurance with 15 or more reps. It's important to follow a structured program to maximise results.
Neuromuscular Adaptation: Beginners will experience significant improvements through neuromuscular adaptation, which involves learning proper movement patterns. Starting with bodyweight exercises like squats and pushups is effective.
Progression: As individuals advance, they should gradually incorporate resistance training, starting with bodyweight exercises, then moving to bands, and eventually to weights like kettlebells for functional movements.
Training for Life: Emphasis should be placed on training that prepares individuals for everyday activities, such as lifting children or carrying luggage, rather than just focusing on traditional weightlifting.

TIMESTAMPS

[00:00:46] Hypertrophy training explained.

[00:04:12] Training structure and methods.

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

To get your discount at Mitopure head to www.timeline.com/angela and enter code ANGELA for your exclusive discount

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Reverse Biological Ageing: Does Fasting Shorten Lifespan? | Dr Valter Longo

Mon, 09 Feb 2026 10:00:00 -0000

Today I’m joined by Professor Valter Longo to unpack what actually slows biological ageing, and what most women are getting wrong about fasting, protein, and diet.

We explore the difference between chronological age and biological age, how biological ageing is measured, and why chasing extreme fasting or high-protein trends may quietly undermine long-term health. Professor Longo shares decades of research behind the Fasting Mimicking Diet (FMD), explains why most popular fasting protocols may increase cardiovascular risk, and outlines the dietary patterns consistently linked to the world’s longest-living populations.

This conversation cuts through longevity hype with evidence from human trials, centenarian studies, and 100 years of ageing research, offering a grounded, practical framework for improving healthspan without extremes.

WHAT YOU’LL LEARN

• The real difference between chronological age and biological age – and how it’s measured

• Why blood biomarkers may be more reliable than epigenetic ageing clocks right now

• What organ-specific ageing clocks reveal about hidden health risks

• How long it actually takes to activate meaningful autophagy in humans

• Why most intermittent fasting protocols may increase heart disease risk

• The science behind the 5-day Fasting Mimicking Diet (FMD)

• FMD vs water fasting: gut health, muscle preservation, and safety

• Why skipping breakfast is linked to higher cardiovascular mortality

• The optimal daily eating window for longevity (and why 12 hours matters)

• How often to use FMD for longevity, metabolic health, and disease prevention

• Why excess protein may accelerate ageing and disease risk

• How much protein humans actually need for longevity

• The ideal macronutrient balance for healthspan and lifespan

• How nutrition consistently outperforms exercise for lifespan extension

• Practical longevity habits around sleep, stress, and lifestyle timing

Timestamps

00:00 Intro: Biological Age vs Chronological Age

04:03 Organ-Specific Ageing: Why One Age Score Can Be Misleading

06:15 Autophagy Explained: How Long It Really Takes in Humans

08:59 The Longevity Diet & Fasting Mimicking Diet Explained

11:26 Why Most Fasting Protocols May Be Harmful Long-Term

16:58 Skipping Breakfast, Cholesterol & Heart Disease Risk

18:36 Water Fasting vs FMD: Gut Health, Microbiome & Muscle Loss

35:03 Protein Intake Myths: Muscle, Ageing & Disease Risk

42:46 Sleep, Stress & Lifestyle Factors That Extend Healthspan

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• MitoQ NAD+ 👉 Use Code ANGELA for 10% off

• Timeline

👉 http://timeline.com/angela | Enter code ANGELA for 10% off your first order

ABOUT THE GUEST

Professor Valter Longo is a world-leading longevity scientist, biogerontologist, and Director of the Longevity Institute at the University of Southern California. His research focuses on ageing, fasting, nutrition, cancer prevention, metabolic health, and lifespan extension, with over 40 clinical trials investigating the Fasting Mimicking Diet and longevity interventions. He is the author of The Longevity Diet and has published extensively in Nature, Cell, and Science.

Website: https://valterlongo.com

Why Women Gain Belly Fat in Midlife And the 5 Simple Shifts That Fix It

Fri, 06 Feb 2026 10:00:00 -0000

Angela addresses the common misconception that a slowed metabolism is the primary cause of weight gain during midlife, particularly for women experiencing menopause. Instead, the focus is on the impact of visceral fat and insulin exposure, which can lead to stubborn belly fat.

Angela episode outlines five actionable levers to combat these issues, including increasing daily movement, prioritising resistance training, strategically using high-intensity interval training (HIIT), choosing fibrous whole food carbohydrates, and improving sleep and stress resilience

WHAT YOU’LL LEARN:

Insulin Exposure: Elevated insulin levels throughout the day hinder the body's ability to mobilise stored fat. Improving insulin sensitivity is crucial for effective fat loss, particularly around the abdomen.
Five Effective Levers: To combat midlife belly fat, focus on five key strategies:

Break up long periods of sitting and increase daily movement.
Prioritise resistance training three times a week.
Use high-intensity interval training (HIIT) strategically.
Choose fibrous whole food carbohydrates instead of cutting carbs entirely.
Improve sleep quality and manage stress to enhance metabolic health.

Personalised Approach: The most effective strategy for reducing belly fat varies for each individual. Factors such as sleep disruption, stress load, glucose swings, and training intensity should be considered

TIMESTAMPS

[00:01:35] Visceral fat and health risks.

[00:04:24] Break up sitting and movement.

[00:09:20] Sleep disruption and stress load.

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

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Do You Really Need a Detox: Daily Strategies to Support Liver and Gut Detoxification | Adam Parker

Mon, 02 Feb 2026 10:00:00 -0000

Angela takes a look at the essentials of daily detoxification with executive wellness coach and Ideal Day podcast host, Adam Parker.

Moving beyond the hype of fad cleanses, Adam and Angela explore how our bodies naturally process modern environmental toxins, from heavy metals to microplastics, and why proactive support is vital in 2026.

From the controversial benefits of coffee enemas to the science-backed power of sauna protocols, mineral replenishment, and binders, this conversation provides a roadmap for boosting metabolic flexibility, clearing brain fog, and reclaiming your cellular energy.

WHAT YOU’LL LEARN:

Detox is a Continuous Process: The body is always detoxing through breath, sweat, and elimination; however, the modern toxic load often exceeds our natural capacity
The Bottom-Up Protocol: Effective detoxification should follow a specific sequence starting at the colon (the bottom of the drainage funnel) and moving up to the liver, gallbladder, lymph, and finally the cells
The Role of Lipophilic Toxins: Many modern man-made chemicals are fat-soluble (lipophilic) and store themselves in fat tissue
Minerals as the "Spark Plugs": Heavy metals often compete with essential minerals for cell receptors. Replenishing with fulvic and humic minerals or unrefined sea salt is a foundational daily habit to push out heavy metals and fuel metabolic pathways.

TIMESTAMPS

[01:41] — Defining Detox: Adam explains why the body needs extra support in today’s environment compared to a decade ago.

[05:25] — Fat Tissue & Toxin Storage: A discussion on why toxins hide in body fat and the symptoms that occur when they are mobilised.

[08:52] — The Supplement Strategy: Deep dive into magnesium for the colon and milk thistle/dandelion for stagnant bile flow in the liver.

[11:51] — The Coffee Enema Debate: Adam breaks down the 100-year history and the hepatic portal vein mechanism behind this controversial practice.

[17:09] — Maximum Sauna Benefits: How to use binders, hydration, and "sweat-wiping" techniques to optimise heat-based detoxification.

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 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Morning vs Evening Workouts: What Maximises Strength and Fat Loss for Women

Fri, 30 Jan 2026 10:00:00 -0000

This episode explores the scientific nuances of workout timing, specifically tailored to women's health and physiology. The conversation delves into how circadian rhythms, cortisol levels, and appetite hormones like ghrelin influence the body's response to exercise at different times of the day.

We discuss findings from various training studies, highlighting that while morning workouts are particularly effective for reducing abdominal fat and visceral adiposity in women, afternoon sessions may offer superior strength and powergains due to enhanced neuromuscular recruitment

WHAT YOU’LL LEARN:

Training in the morning, regardless of the exercise type (high-intensity or resistance), is notably effective for reducing abdominal fat
Women tend to see greater strength gains and improved neuromuscular fibre recruitment when training in the afternoon or evening.
The body’s response to morning exercise is partly driven by a higher baseline of activated ghrelin
While biology suggests optimal times for specific goals, consistency and sticking to a routine that fits one's lifestyle are ultimately the most important factors for long-term success.

TIMESTAMPS

0:00 – Discussion on how morning workouts specifically target abdominal fat reduction in women.

0:25 – Explanation of why women generally experience greater strength and power in the afternoon.

0:44 – Overview of studies showing morning exercise reduces visceral fat in women, but not in men.

1:18 – Analysis of how the hunger hormone ghrelin triggers fat burning during early morning sessions.

1:43 – Insight into how resistance training signals the liver to use fatty acids for metabolism rather than storage.

2:38 – A concluding look at why personal consistency often outweighs biological "perfection" in a routine.

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 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Mitochondria, Menopause Energy, and NAD: Why You Feel Flat and How to Fix It | Siobhan Mitchell

Mon, 26 Jan 2026 10:00:00 -0000

Today I’m joined by neuroscientist and mitochondrial health expert Siobhan Mitchell to cut through the noise around mitochondria, inflammation, NAD, and what actually matters for energy, recovery, and brain health in midlife

We unpack why mitochondria are not just “battery packs”, they are a master regulator of oxidative stress, immune signalling, and cellular aging. Siobhan explains the difference between hormetic stress that upgrades your system (like training) versus chronic stress that drains it

WHAT YOU’LL LEARN:

• What mitochondria actually do, beyond “energy production”
• Mitophagy and mitochondrial biogenesis, and why both decline with age
• The difference between hormetic stress (exercise) and chronic stress (modern life)
• Why mitochondrial dysfunction can drive inflammation and immune overactivation
• How brain energy demand and oestrogen loss intersect in menopause symptoms
• CD38, inflammation, and why staying lean matters for NAD preservation
• Why NAD precursors can be wasted, and what supports conversion inside the cell
• The practical take on timing, training, and recovery support

TIMESTAMPS

00:01 Mitochondria, ATP, and the oxidative stress trade-off
04:14 Mitophagy, mitochondrial biogenesis, and aging
16:13 Mitochondria as immune regulators, inflammation and cytokines
23:09 Brain energy, menopause, oestrogen, and cognitive decline mechanisms
29:33 NAD explained, CD38, and why NAD drops with age
48:56 NAD, GLUT4, insulin sensitivity, and perimenopause metabolism
53:19 Where to learn more, discount code, and closing

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 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

Get 35% off Timeline Mitopure by visiting this link while the offer lasts - http://timeline.com/angela35

Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA & use code ANGELA at checkout

ABOUT THE GUEST

Dr Siobhan Mitchell - Chief Scientific Officer - MitoQ

Siobhan is the Chief Scientific Officer at MitoQ. She completed her PhD at SUNY Albany and a post-doctoral fellowship in brain ageing at the University of Washington. Siobhan has held roles at the three largest food companies in the world (Unilever, Nestlé, and PepsiCo), where she conducted trials in Europe, North America, and Asia, investigating the effects of nutrition on cognitive decline, mood, and performance. Additionally, she was Senior Director of Research at Noom, where she led a team investigating the behavioural and health effects of weight loss and mental health

ABOUT THE HOST

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up .without burning out.

CONTACT DETAILS

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Menopause Brain Fog Explained: The 4 Biological Fixes That Restore Focus and Clarity

Fri, 23 Jan 2026 10:00:00 -0000

Most women think brain fog in perimenopause is inevitable. It isn’t. In this episode, I explain what’s really going on: your brain isn’t broken, it’s running on empty; and that’s a solvable biology problem, not a willpower problem.

I break down what happens as estrogen and progesterone fluctuate, how that impacts brain energy, and why symptoms like forgetfulness, poor focus, and “slow-motion thinking” can show up even when you’re doing everything right.

Then I share four science-backed strategies to rebuild a sharper, more resilient brain—covering nutrition, training for cognitive performance, regulating your mental “gears,” and a practical supplement toolkit to amplify the foundations

WHAT YOU’LL LEARN:

How blood sugar crashes sabotage cognition (and the breakfast fix)
Why protein & healthy fats matter for focus in perimenopause
The role of omega-3s (EPA/DHA) in neuroinflammation and clarity
Why higher-intensity exercise can improve focus via lactate → BDNF
How to use training strategically before deep work or high-stakes meetings
The 3 Gears framework for focus, creativity, and stress regulation
Why micro-breaks between meetings improve engagement and reduce stress buildup
The supplement stack discussed (omega-3s, magnesium forms, ubiquinol/CoQ10, B vitamins)
How to start with one change and build momentum without overwhelm

TIMESTAMPS

00:00 Brain Fog in Perimenopause: What’s Really Going On

02:37 Strategy 1: High-Quality Nutrition

05:25 Strategy 2: Exercise for Focus (Lactate, BDNF & Brain Energy)

08:59 Strategy 3: 3 Gears Framework for Focus & Stress

13:05 Strategy 4: The Supplement Toolkit (What Actually Helps)

17:28 How to Reclaim Your Focus & Energy

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

• Longevity Supplement Masterclass – https://academy.angelafosterperformance.com/longevity-masterclass-27

• Omega-3 Episode featuring Dr. Bill Harris – https://www.youtube.com/watch?v=J42kJPyHPoA

A BIG thank you to our sponsors who make the show possible

Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

Get 35% off Timeline Mitopure by visiting this link while the offer lasts - https://www.timeline.com/promotions/angela35

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Become The Hero Of Your Own Story | Simon Alexander Ong

Mon, 19 Jan 2026 10:00:00 -0000

Join Angela and Simon Alexander Ong, a life and business coach and author of the book Energize, for a discussion on how to transform your life by managing your energy rather than your time, focussing on the power of perception and mindset in achieving an "extraordinary life".

Simon shares his personal journey from the financial sector during the 2008 crisis to becoming a coach, illustrating how obstacles can be reframed as opportunities. They also look at practical strategies for goal setting, maintaining consistency over intensity, and building sustainable systems for long-term success in both personal and professional spheres.

KEY TAKEAWAYS:

Energy Management Over Time Management: True productivity and the ability to "bend reality" come from managing your energetic state and perception rather than just managing your calendar.
Consistency Trumps Intensity: Success is rarely a straight line; it is more like a maze where long-term consistency in habits and systems is more effective than short-term bursts of intense effort.
The Power of Pronoia: Reframing your perspective from paranoia (the world is out to get you) to "pronoia" (the universe is conspiring in your favour) significantly changes how you respond to challenges and opportunities.
Value and Service as Business Foundations: In business, shift the focus from selling to providing value and service; Simon suggests that money is simply an "echo of value".

TIMESTAMPS AND KEY TOPICS:

[0:56] The career journey

[2:50] “The messy middle" of any journey and why it's crucial to fall in love with the process

[7:46] The difference between goal-setting (like training for a marathon) and building systems

[13:48] “Daily non-negotiables," including physical exercise, reading across multiple formats, journaling for mental clarity, and using voice notes

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

Try Beam Minerals now at beamminerals.com/angela using code ANGELA for 20% off

Take the BioSyncing Quiz: https://angelafoster.me/quiz

ABOUT THE HOST

CONTACT DETAILS

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Bitesize: Menopause and High Cholesterol: When “Normal” Numbers Suddenly Aren’t | Dr William Li

Fri, 16 Jan 2026 10:00:00 -0000

Join Angela and Dr William Li for a look at the complex world of heart health and hormonal shifts, in which they tackle the often-confusing link between menopause and rising cholesterol levels, debunking common myths and providing clarity on the real risks of high LDL.

Dr. Li shares his expert insights on the nuances of heart disease prevention, the importance of blood sugar balance, and how a holistic, evidence-based approach can help you navigate these sudden health changes with confidence and balance.

KEY TAKEAWAYS:

High LDL cholesterol is linked to an increased risk of cardiovascular disease because it can build up as plaque in the arteries and impede blood flow.
Total cholesterol levels are no longer the primary indicator of heart disease risk; instead, doctors focus on the ratio of "good" HDL to "bad" LDL cholesterol.
While some people have genetic predispositions to extremely high cholesterol, modern medicine emphasises a more nuanced understanding of different cholesterol components.
Maintaining blood sugar balance is crucial, but health influencers often exaggerate the dangers of minor "spikes" and "crashes" that are actually normal bodily functions.

TIMESTAMPS AND KEY TOPICS:

0:45 How LDL cholesterol sticks to artery walls like "Velcro,"

1:42 How medical understanding has evolved from tracking total cholesterol to focusing on HDL/LDL ratios.

3:07 The influence of health influencers on public anxiety regarding blood sugar and cholesterol levels.

4:03 Importance of "homeostasis" and how the body naturally strives for balance in its systems.

VALUABLE RESOURCES

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7 Longevity Habits That Reversed My Biological Age (No Extreme Diets or Workouts)

Mon, 12 Jan 2026 00:00:00 -0000

If you’re a woman over 35 who feels tired, stretched thin, and quietly disconnected from herself, this episode is for you.

At 38, I was hospitalised, burnt out, and running on empty. Today, my biological age is more than 20 years younger than my chronological age, not because of biohacks, restriction, or endless workouts, but because I made a small number of strategic changes at the exact stage of life where they matter most.

In this solo episode, I break down The Longevity Seven: the seven science-backed pillars I used to rebuild my health, and the same framework I now use with high-performing women to restore energy, strength, and long-term resilience.

WHAT YOU’LL LEARN

• Why women in their mid-30s to mid-40s are in a critical window for long-term health

• The 7 simple pillars that radically improved my strength, energy, and biomarkers

• How to build muscle, VO₂ max, and resilience without overtraining

• How much protein women actually need as they age

• Why plant diversity matters more than restriction

• How sleep consistency impacts longevity more than sleep duration

• The role of inflammation, gut health, and omega-3s in aging well

• Why purpose, connection, and nature are non-negotiable for long-term vitality

TIMESTAMPS

TIMESTAMPS

00:00 My Wake-Up Call at 38

01:32 The Longevity Seven Explained

06:19 Pillar 1: Daily Movement Without Burnout

07:53 Pillar 2: Protein & Plant Diversity Simplified

10:51 Pillar 3: Reducing Inflammation with Healthy Fats

11:49 Pillar 4: Why Sleep Consistency Matters Most

13:04 Pillar 5: Purpose and Longevity

13:53 Pillar 6: Relationships & Social Health

14:14 Pillar 7: Nature, Movement & Time Freedom

15:27 How to Start (Without Doing Everything at Once)

RESOURCES & LINKS

• Episode: Creatine for Women in Midlife – https://www.youtube.com/watch?v=nIMxC_QOmmw

• 21-Day Hormone & Longevity Reset (Live on January 29, 2026) – https://academy.angelafosterperformance.com/reset

A BIG thank you to our sponsors who make the show possible:

• Beam Minerals – Go to https://beamminerals.com/angela | Use code ANGELA for an exclusive discount

Bitesize: Why Eating at 9 PM Destroys Your Sleep (The 3 AM Inflammation Bomb) with Dr Will B

Fri, 09 Jan 2026 10:00:00 -0000

Angela is joined by Dr Will B to examine the critical relationship between meal timing, gut health, and inflammation.

They discuss how eating close to bedtime can negatively impact heart rate variability and create an inflammatory state in the body, particularly affecting the gut microbiome. They also look at the importance of allowing the gut to enter a recovery mode during the night and emphasise the benefits of earlier meal times

KEY TAKEAWAYS:

Meal Timing and Inflammation: Eating close to bedtime can lead to increased inflammation, as the body's inflammatory response peaks about six hours after a meal
Importance of Fasting: Allowing the gut a fasting period of about 12 hours overnight can help recalibrate the gut microbiome, promoting a healthier gut environment and supporting overall health.
Four Nutritional Pillars: To support a healthy microbiome and reduce inflammation, focus on four key nutrients: fibre, polyphenols, healthy fats, and fermented foods
Dietary Patterns: While various dietary patterns (like vegan, carnivore, or keto) are often debated, the focus should be on ensuring adequate intake of the four nutritional pillars rather than adhering strictly to a specific diet

TIMESTAMPS AND KEY TOPICS:

[00:02:21] Nighttime gut microbiome recovery.

[00:04:36] Inflammation and health risks.

[00:08:03] Mediterranean diet and health.

VALUABLE RESOURCES

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#1 Protein Expert: How Much Protein Do Women Actually Need? | Prof Stuart Phillips

Mon, 05 Jan 2026 10:00:00 -0000

Today I’m sitting down with world-leading exercise physiologist Professor Stuart Phillips, PhD, to cut through the noise around strength training, protein, fasting, and midlife muscle.

We talk about why women don’t need a completely different training programme than men, why just two resistance sessions a week can meaningfully improve strength and long-term health, and why consistency matters far more than “perfect” protein timing or supplements.

WHAT YOU’LL LEARN

• Whether women need different strength training programmes than men

• How little resistance training is needed to protect muscle and aging

• Why lifting across all rep ranges builds better long-term results

• How cardio and strength training interact (and sometimes compete)

• How much protein women actually need per day and per meal

• Why protein timing matters far less than total intake

• Whether fasted training harms muscle, hormones, or recovery

• How under-fueling quietly sabotages strength and adaptation

Timestamps00:00 Strength Training Myths for Women

02:31 Why Lean Women May Struggle to Gain Muscle

05:17 Muscle vs Strength vs Power Explained

17:31 How Much Protein Do Women Really Need?

26:48 Protein Per Meal: Absorption, Timing & Anabolic Window

34:24 Carbohydrates, Performance & Insulin Sensitivity

37:34 Fasted Training: Risks, Benefits & Reality42:43 Optimising Post-Workout Nutrition

47:41 Balancing Cardio & Strength Training

52:19 Aging, DEXA Scans & What Really Matters

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Hormone Harmony – Go to https://lvluphealth.com/angela | Use code ANGELA for an exclusive 15% off

ABOUT THE GUEST

Professor Stuart Phillips, PhD is a world-renowned exercise physiologist and Professor at McMaster University, internationally recognised for his research on muscle protein synthesis, aging, resistance training, and nutrition. With over 30 years of research experience, Stuart is a leading voice in evidence-based guidance on strength training, protein intake, and healthy aging.

Social Media:
Instagram, X & TikTok: @mackinprofFacebook: https://www.facebook.com/SMPPh.D/

Dry January, Women's Health & How to Make Lasting Change

Fri, 02 Jan 2026 10:00:00 -0000

Angela is joined by Sarah Rusbatch, to discuss the hidden health risks of alcohol, particularly for women in midlife. Sarah reveals the physiological reasons why women metabolise alcohol differently than men, leading to increased health risks, and shares the alarming statistic that four out of five women are unaware of the link between alcohol and breast cancer.

Together they focus on the three core pillars for successful behaviour change: focusing on what you gain, replacing the habit with a positive alternative, and embracing the power of small experiments

KEY TAKEAWAYS:

The Hidden Risks for Women: Women metabolise alcohol less efficiently than men due to lower levels of the alcohol dehydrogenase enzyme, making them more susceptible to alcohol's negative effects
Alcohol's Link to Cancer: One in five breast cancer deaths are linked to alcohol, and the risk increases dose-dependently. Four out of five women are unaware of this direct connection.
The Power of Positive Substitution: Successful behaviour change requires moving the focus from the deprivation (loss aversion) to the gains (e.g., better sleep, more energy, better skin) and replacing the drinking habit with an effective, positive alternative.
Addressing the Root Cause: For many, alcohol is a "solution to the problem" of boredom, stress, or escape. Lasting change requires looking at what alcohol is masking and making fundamental changes to your life

TIMESTAMPS AND KEY TOPICS:

0:01:25: One glass of alcohol can be too much for those with genetic predispositions

0:03:08: Why women metabolise alcohol differently

0:04:45: Four in five women are unaware of the link between alcohol and breast cancer.

0:06:50: The alcohol industry's successful marketing strategy that led to the rise of female-targeted pink drinks

0:11:35: The three core pillars for behaviour change

VALUABLE RESOURCES

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Get weekly science tips to optimise your health and longevity to your inbox with Angela’s free newsletter. Click here to sign up

Reverse your biological age in 2026 - join Live Younger, Angela’s longevity membership for women. Click here and use code “JAN26” for 30% off.

Buy Sarah Rusbatch’s bestselling book Beyond Booze

Sarah Rusbatch’s alcohol free challenge - https://sarahrusbatch.com/af-challenge

Sarah Rusbatch’s Instagram - https://www.instagram.com/sarahrusbatch/

ABOUT THE HOST

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How THIS Peptide Transform Weight Loss, Muscle & Blood Glucose Control | Dr. Rocio Salas-Whalen

Mon, 29 Dec 2025 10:00:00 -0000

In this episode, Angela sits down with endocrinologist Dr. Rocio Salas-Whalen, MD to break down the biggest myths around GLP-1 medications, midlife weight gain, and perimenopause - and to explain how women can protect muscle, metabolism, and long-term health.

Rocio explains how oestrogen decline and stress drive visceral belly fat, why you can have a normal BMI yet high visceral fat and low muscle, and why body composition matters far more than the scales. She also clarifies who GLP-1s are truly for, why microdosing “for wellness” is unsafe, and how to use these medications without losing muscle or bone.

They also explore the psychological side of lifelong food noise, binge eating, and why GLP-1s can make sustainable lifestyle change finally feel possible.

WHAT YOU’LL LEARN

• How oestrogen decline changes fat distribution in midlife

• Why “skinny fat” and sarcopenic obesity are often missed with BMI

• How stress and cortisol contribute to midlife weight gain

• Who is genuinely suited to GLP-1 therapy

• How to preserve muscle and bone while on treatment

• The mental health benefits of reducing lifelong food noise

• Why safe dosing and body composition tracking are essential

Timestamps

0:00 Intro & GLP-1 Myths

4:30 Oestrogen decline, perimenopause & new visceral belly fat

10:20 Stress, cortisol, midlife pressure & weight gain

15:05 “Skinny fat”, sarcopenic obesity & why BMI fails women

21:10 Muscle loss, slowed metabolism & weight loss resistance

27:40 Who GLP-1s are for: guidelines vs real-world practice

34:15 The truth about microdosing GLP-1s for “wellness”

40:05 Type 1 vs type 2 diabetes, insulin needs & GLP-1s

45:50 Inflammation, visceral fat & joint pain relief

52:00 Side effects, risks & how to avoid muscle/bone loss

58:10 Compounded GLP-1s, safety concerns & regulation

1:04:00 Psychology of rapid weight loss & identity change

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• Hormone Harmony – Go to https://lvluphealth.com/angela | Use code ANGELA for an exclusive 15% off

• Beam Minerals – Go to https://beamminerals.com/angela | Use code ANGELA for an exclusive discount

• Ozlo Sleepbuds® – Go to https://ozlosleep.com/angela | Use code ANGELA for your exclusive discount

ABOUT THE GUEST

Dr Rocio Salas-Whalen, MD is a double board-certified endocrinologist and obesity medicine specialist known for her evidence-based, body-composition-focused approach to metabolic health. She is the author of Waitlists, a practical guide to safe and effective GLP-1 use, and is widely recognised for her clear, compassionate education around hormones, midlife weight gain, and modern obesity treatment.

Website & Book: https://weightlessthebook.com/

Instagram: https://www.instagram.com/drsalaswhalen/

Longevity & The 12 Hallmarks of Aging: Why Conventional Medicine Gets It Wrong | Dr Ash Kapoor

Fri, 26 Dec 2025 10:00:00 -0000

Angela talks to Dr. Ash Kapoor, a longevity specialist and cellular health expert, who shares his approach to health that focuses on understanding and addressing the root causes of disease and aging, particularly through the lens of the 12 Hallmarks of Aging.

Dr. Kapoor talks about the fact that true longevity is not just about extending lifespan, but about maximising independence, purposefulness, and fulfilment, explaining that modern stress depletes the body's primary energy source (ATP), forcing it to steal from the immune, hormonal, and nervous systems

KEY TAKEAWAYS:

Longevity Redefined: True longevity is defined not merely by living longer, but by being independent, purposeful, and pursuing fulfilment until an achievable age of 123.
The Root Cause of Decline: All 126,000 known diseases can be traced back to the 12 Hallmarks of Aging, a breakdown in the body's cellular systems that is often driven by chronic modern stress
A Strategy for Optimisation: Dr. Kapoor's approach involves a multi-stage strategy of detoxifying (cleaning the liver and gut), repairing (restoring hormones and nutrients, and re-establishing circadian rhythm), and renewing the body's cellular environment
The Power of Inner Energy: The core problem is operating on stress-based energy (like cortisol and immune/hormonal reserves) instead of the primary mitochondrial energy (ATP)

TIMESTAMPS AND KEY TOPICS:

0:01:25: Defining Longevity: What true "living" means beyond just existing.

0:03:00: The Science of the 12 Hallmarks of Aging and the control we have over them.

0:08:48: The link between the external world (success) and internal depletion (energy crash).

0:18:25: The fundamental strategy: Detox, Repair, and Renew in the correct order.

0:25:05: Understanding hormone depletion: Why the body "steals" hormones and the concept of "restorative hormone therapy."

VALUABLE RESOURCES

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Ozlo Sleepbuds® – Fall asleep faster and stay asleep longer | Use code ANGELA at https://ozlosleep.com/angela for your exclusive discount.•

Go to https://lvluphealth.com/angela Use code ANGELA for an exclusive 15% off

Reverse your biological age in 2026 - join Live Younger, Angela’s longevity membership for women. Click here and use code “VIP” for 30% off.

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Longevity, Hormones & Performance: The Best Health Advice of 2025 (From the World’s Top Experts)

Mon, 22 Dec 2025 10:00:00 -0000

This Best of 2025 episode brings together the most impactful moments from the year - featuring highlights with Dr. William Li, Dr. Stacy Sims, Leslie Kenny, Darren Candow, Mark Sisson, and a solo episode of mine.

Across metabolism, hormones, muscle, longevity and performance, these conversations reveal what actually works for midlife health. You’ll hear why brown fat matters, how women should train and fuel as hormones shift, why muscle is essential for metabolic health, and how walking, sprinting and strength outperform chronic cardio.

If you want a science-backed, no-nonsense snapshot of the ideas that shaped 2025 on the show, this episode connects the dots, and gives you clear, practical takeaways you can apply immediately.

WHAT YOU’LL LEARN

• How brown fat supports metabolism and fat loss

• Why women need different training and fuelling strategies in midlife

• The role of protein and creatine in muscle, energy and recovery

• How autophagy supports immune and cellular health

• Why walking and sprinting beat long-duration cardio for longevity

Timestamps

00:00 Metabolism After 40: Fat, Food & the Real Science of Aging Well

17:53 How Women Should Fuel, Train & Recover for Hormonal Health and Longevity

30:53 Why Creatine Becomes Essential for Women’s Strength, Brain & Daily Function

42:30 The Anti-Aging Pathway Most Women Haven’t Heard About Yet (Spermidine)

48:39 Creatine, Cognition & Energy: A Smarter Approach to Women’s Health

54:48 Walking as Medicine: Longevity, Strength & the Most Natural Form of Fitness

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Ozlo Sleepbuds® – Fall asleep faster and stay asleep longer 👉 https://ozlosleep.com/angela | Use code ANGELA for your exclusive discount.

ABOUT THE GUESTS

Dr. William Li - Physician, scientist and author known for his work on angiogenesis, metabolism and food as medicine.

Dr. Stacy Sims - Exercise physiologist and nutrition scientist, founder of Women Are Not Small Men®.

Leslie Kenny - Founder of Oxford Healthspan and expert in autophagy and immune longevity.

Darren Candow - Professor and researcher specializing in creatine, muscle and bone health.

Mark Sisson - Fitness pioneer and author of Born to Walk, focused on metabolic flexibility and longevity.

Angela Foster - Host and performance health coach specializing in hormones, strength and high-performance living.

Bitesize: Peter Crone On Why You Keep Chasing Success And Never Feel Satisfied

Fri, 19 Dec 2025 10:00:00 -0000

In this thought-provoking podcast episode, Angela and special guest, Peter Crone, delve into the challenges women face in reconciling their achievements with feelings of inadequacy.

They explore the concept of the "hungry ghost," where external success fails to address deeper internal beliefs of not being enough. The discussion emphasises the importance of shifting from a mindset of searching for validation to one of exploring possibilities, highlighting that true peace and joy come from within, rather than from external circumstances

KEY TAKEAWAYS:

Inner Perspective vs. External Success: Achieving external success does not necessarily change one's internal beliefs about self-worth.
The Concept of the "Hungry Ghost": This term illustrates the idea that individuals can never feel satisfied with external achievements if they have unresolved internal beliefs of inadequacy.
Exploration vs. Searching: There is a distinction between searching, which stems from feelings of lack, and exploring, which is rooted in joy and curiosity.
Freedom and Joy as States of Being: Freedom and joy are not dependent on external circumstances but are states of mind.

TIMESTAMPS AND KEY TOPICS:

[00:02:01] Inner peace vs. external success.

[00:03:58] Exploring vs. Searching.

[00:08:08] Imagination and personal potential.

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible

Reverse your biological age in 2026 - join Live Younger, Angela’s longevity membership for women. Click here and use code “VIP” for 30% off.

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How Women Should Train After 40 | Dr. Stacy Sims on Perimenopause, Recovery & Strength

Mon, 15 Dec 2025 10:20:00 -0000

Perimenopause doesn’t have to mean fatigue, stubborn belly fat and training that suddenly stops “working”. In this episode, Angela sits down with exercise physiologist and nutrition scientist Dr Stacy Sims to unpack how women should really be training through their 40s, 50s and beyond - from sprint intervals and strength work to what actually happens to your muscles, joints and recovery as hormones shift.

They dive into why most “zone 2” and VO₂ max advice is based on male data, how to use sprint interval training for mitochondrial health and metabolic flexibility, and why perimenopause and the first 5 years after menopause need a very different training and recovery strategy. You’ll learn how to structure your week, how to periodise your year, and how to adapt popular classes like F45, CrossFit or OrangeTheory so they work for your physiology, not against it.

WHAT YOU’LL LEARN

• How training needs to change in perimenopause, early post-menopause and late post-menopause

• The key differences between HIIT and sprint interval training - and how to do SIT safely

• Why most zone 2 research is based on men, and what women should focus on instead

• How to structure your week with sprints, lifting and just enough cardio

• Smart ways to modify group classes for female physiology

• How to tweak carbs and protein across your cycle and in the luteal phase for better recovery

• The most useful evidence-backed supplements for midlife women

• Why menopause hormone therapy is a supportive tool - but can’t replace lifting, protein and good training

Timestamps

00:00 New Science for Women’s Training

04:40 Training in Perimenopause While You Still Have a Menstrual Cycle

08:10 Recovery, Morning Workouts & Rethinking the Cardio Habit

10:04 Zone 2 Myths for Women

16:59 The Moderate-Intensity “Black Hole” & Soul-Food Cardio

21:57 Sprint Interval Training (SIT) & Mitochondrial Health for Women

25:59 HIIT, Orange Theory & Making Group Classes Work for Your Hormones

31:40 Ovulation, “Power Phases” & Why Every Woman Must Track Her Cycle

35:03 Fueling the Luteal Phase: Carbs, Protein & Training

36:32 How Much HIIT & SIT Women Need in Perimenopause and Postmenopause

40:55 Periodizing Your Year for Midlife Women

43:40 Resistance Training for Women’s Strength & Longevity

47:59 Supplements That Actually Support Women

53:34 Creatine, Whey Protein, Water Retention & Acne: What Women Need to Know

56:37 Menopause Hormone Therapy: A Helpful Tool But Not a Magic Body-Comp Fix

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• Timeline – Supercharge your energy and upgrade your mitochondria with Mitopure®

👉 http://timeline.com/angela | Use code ANGELA to save 10%

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👉 https://ozlosleep.com/angela | Use code ANGELA for your exclusive discount.

• Kineon MOVE+ – Relieve joint pain, reduce inflammation, and improve mobility with clinically backed red light therapy

👉 https://kineon.io/angela | Use code ANGELA for $50 off

ABOUT THE GUEST

Dr. Stacy Sims is an exercise physiologist and nutrition scientist recognized for her groundbreaking work on sex differences in training, nutrition, and health. Author of ROAR and Next Level, and creator of Women Are Not Small Men®, she helps women optimize health and performance by aligning with their physiology.

Website & Newsletter: http://www.drstacysims.com/

Facebook: http://facebook.com/drstacysims

Instagram: https://www.instagram.com/drstacysims/

The Midlife Health Crisis Women Don't See Coming: Hormones, Cholesterol & Biomarkers | Darshan Shah, M.D

Fri, 12 Dec 2025 10:00:00 -0000

Angela talks to special guest Dr Darshan Shah, M.D, about the multifaceted world of longevity and health optimisation. They delve into essential biomarkers for assessing longevity, including inflammation levels, metabolic health, and cognitive function, while emphasising the importance of a holistic approach to well-being.

Dr. Shah also discusses the complexities surrounding LDL cholesterol, the significance of lifestyle factors like exercise and diet, and the role of hormone replacement therapy for women navigating menopause

KEY TAKEAWAYS:

Holistic Approach to Longevity: Longevity is not just about extending lifespan but also about enhancing health-span, which includes mental, physical, and emotional well-being
Individualised Assessment of LDL: LDL cholesterol levels should be interpreted in the context of individual health
Importance of Lifestyle Interventions: Lifestyle factors, including regular exercise, a balanced diet rich in whole foods, adequate sleep, and stress management, are foundational for improving health and reducing the risk of chronic diseases
Role of Hormone Replacement Therapy: Hormone replacement therapy can significantly benefit women during perimenopause and menopause, improving metabolic biomarkers and overall health

TIMESTAMPS AND KEY TOPICS:

[00:04:05] LDL cholesterol's individual impact.

[00:08:14] Cardiac risk biomarkers explained.

[00:10:58] Lifestyle changes for plaque reduction.

[00:23:08] Midlife metabolic health strategies.

[00:24:37] Glucose spikes and metabolic health.

[00:32:57] Liver detoxification myths.

[00:35:13] Leaky gut and gut health.

[00:45:48] Early cancer detection tools

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

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

The Omega-3 Levels That Predict Your Lifespan | Dr. William Harris on Heart, Brain & Inflammation

Mon, 08 Dec 2025 00:00:00 -0000

Confusion around omega-3, seed oils and the omega-6:3 ratio has fuelled major misconceptions. In this episode, Angela speaks with leading researcher Dr William Harris to clarify what the evidence really shows about omega-6 fats, seed oils and long-chain omega-3s - and why much popular advice is outdated.

They explore why the omega-6:3 ratio doesn’t predict inflammation, why EPA/DHA deficiency is so common, and how omega-3 status affects mental health, pregnancy, cognition and cardiovascular resilience.

WHAT YOU’LL LEARN

• Why omega-6 isn’t inherently inflammatory

• What research shows about seed oils & chronic disease

• How the Omega-3 Index works

• Why adults, kids & athletes are often low in EPA/DHA

• Omega-3 links to mood, postpartum recovery & cognition

• DHA needs in pregnancy, breastfeeding & childhood

• EPA/DHA effects on triglycerides & heart health

• Fish oil vs algae vs krill - key differences

• The truth about oxidation, mercury & microplastics

• How much EPA/DHA is needed

• Omega-3 for children’s learning & behaviour

• Early findings on omega-3 and skin hydration

Timestamps

0:00:00 Introduction

0:00:19 Debunking Omega-3 & Omega-6 Myths

0:05:38 Seed Oils & Omega-6/Omega-3 Fatty Acid Ratio: Health Implications

0:11:47 Grass-Fed vs Grain-Fed Meat

0:14:18 Health Benefits of Omega-3

0:19:23 Omega-3 for Depression & Postpartum

0:22:36 Is Omega-3 Safe for Pregnant Women & Children?

0:29:39 Dosing Guide & Best Sources of Omega-30:37:28 Is Mercury in Fish Really Harmful?

0:43:22 How to Choose a High-Quality Omega-3 Supplement

0:49:34 Omega-3 for Heart Health, Blood Sugar & Diabetes Risk

0:52:59 Omega-3 for Brain Health0:55:50 Omega-3 for Skin & Beauty

1:02:17 Omega-3 for Dysmenorrhea & Menopause Hot Flashes

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• Hormone Harmony – Go to https://lvluphealth.com/angela | Use code ANGELA for an exclusive 15% off

• Ozlo Sleepbuds® – Fall asleep faster and stay asleep longer | Use code ANGELA at https://ozlosleep.com/angela for your exclusive discount.

• Kineon MOVE+ – Relieve joint pain, reduce inflammation, and improve mobility with clinically backed red light therapy | Use code ANGELA at https://kineon.io/angela for $50 off

ABOUT THE GUEST

Dr William Harris is one of the world’s leading researchers in omega-3 fatty acids and co-inventor of the Omega-3 Index, the globally recognised biomarker for long-term EPA and DHA status. He has published over 300 scientific papers on omega-3s, cardiovascular health, cognition and inflammation, and is the founder of the Fatty Acid Research Institute (FARI), advancing clinical understanding of fatty acids and health.

🌐 Website: https://www.faresinst.org/

📚 Research (PubMed): https://pubmed.ncbi.nlm.nih.gov/?term=Harris+WS

🧪 Omega-3 Testing (OmegaQuant): https://omegaquant.com/

Unlock Your Energy: The Detox Secret Nobody Tells You About Minerals & Hormones | Caroline Alan

Fri, 05 Dec 2025 00:00:00 -0000

Angela talks to special guest Caroline Alan, who shares her transformative journey from struggling with severe health issues, including inflammation, autoimmune disorders, and low thyroid function, to discovering the power of plant-based minerals.

Caroline explains how humic and fulvic substances have revolutionised her health, enhancing energy levels, improving sleep, and alleviating various symptoms

KEY TAKEAWAYS:

Mineral Deficiency and Health Issues: Many individuals, even those with healthy lifestyles, may experience symptoms like inflammation, low energy, and hormonal imbalances
Importance of Humic and Fulvic Minerals: Humic and fulvic minerals, derived from decomposed freshwater plants, play a crucial role in mineral replenishment and cellular detoxification
Adaptogenic Properties: Humic and fulvic minerals act adaptogenically, meaning they can adjust their effects based on the body's needs
Optimal Usage: For best results, humic and fulvic minerals can be taken daily, with fulvic often recommended in the morning and humic at night to support detoxification during sleep

TIMESTAMPS AND KEY TOPICS:

[[00:01:07] Importance of minerals for health.

[00:06:18] Health transformation through plant-based minerals.

[00:21:21] Humic and fulvic minerals.

[00:25:25] Nutrient uptake enhancement.

[00:30:15] Humic molecule's detoxification role.

[00:45:01] The Mineral Reset book release.

[00:46:36] Worthiness of your dreams.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

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Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA & use code ANGELA at checkout

A BIG thank you to our sponsors who make the show possible

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Your Mind Is Creating 95% of Your Life | Here’s How to Take Back Control | Dr. Bruce Lipton

Mon, 01 Dec 2025 10:00:00 -0000

Chaos, crisis and collapse can feel like the new normal - but what if they’re actually signs that an old, unsustainable civilisation is breaking down so a new one can emerge? In this conversation, Angela sits down with stem cell biologist and author Dr Bruce Lipton to explore why we are not victims of our genes or our past, but powerful creators whose subconscious programming shapes our health, relationships and reality.

They get into how early childhood conditioning runs most of our behaviour, why stress and belief can be more influential than genetics when it comes to disease, and how epigenetics and energy psychology show we can rewrite our internal code. Bruce shares practical tools - from self-hypnosis to “super-learning” postures - to help you change limiting programmes, raise your vibration and experience more of what he calls “heaven on earth” now.

WHAT YOU’LL LEARN • How early brain states imprint family and cultural patterns for life • The practical difference between conscious choice and subconscious autopilot • What epigenetics reveals about belief, perception and gene expression • How chronic stress suppresses immunity, repair and clear thinking • Two common limiting beliefs and where they come from • Simple daily tools to reprogramme the subconscious (including self-hypnosis and repetition) • How energy psychology, super-learning postures and vibration can support creating a life that feels aligned and meaningful

Timestamps0:00:00 Intro: Why The World Feels Out of Control0:03:05 The Subconscious Mind: The Hidden Programs Running 95% of Your Life0:06:59 Why Do We Self-Sabotage? Understanding Limiting Beliefs0:09:20 Do Genes Really Cause Disease? The Truth About Cancer and Epigenetics0:13:05 Why You Keep Repeating Old Patterns (Even When You Don’t Want To)0:23:21 Can You Rewrite Your Subconscious Mind? (Self-Hypnosis, Repetition, Energy Psychology)0:29:05 Why Most People Don’t Love Themselves (And How to Change It)0:33:17 How Chronic Stress Shuts Down Healing & Intelligence0:41:47 Angela’s Healing, Motherhood and the Decision to Live1:00:31 How Vibration and Attraction Shape Your Reality1:04:29 What Is the Soul? The Science of Why You Don’t Die1:08:10 Is Heaven Already Here?

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Supercharge your energy and upgrade your mitochondria with Mitopure -👉 http://timeline.com/angela | Enter code ANGELA to save 10%

ABOUT THE GUEST

Dr. Bruce Lipton is a renowned cell biologist and pioneer in bridging science and spirituality. Best known for his groundbreaking research on epigenetics, he is the bestselling author of The Biology of Belief, Spontaneous Evolution, and The Honeymoon Effect. Dr. Lipton’s work has transformed how millions understand the subconscious mind, healing, and human potential. As an international speaker and educator, he empowers people to rewrite limiting programs, elevate their consciousness, and create lives aligned with health, joy, and purpose.

🌐 Website: https://www.brucelipton.com/📱 Instagram: https://www.instagram.com/brucelipton/▶️ YouTube: https://www.youtube.com/channel/UCUeE7Tm5TVgy0q9hxfBRi1Q

Flexibility and Longevity: The Daily Habits That Keep Your Body Pain-Free as You Age - Adam Richardson

Fri, 28 Nov 2025 10:00:00 -0000

Angela presents a bitesized edition with Adam Richardson, in which they look at the complexities of flexibility, mobility, and pain management, particularly focusing on neck tension. They discuss how genetic predispositions and environmental factors influence an individual's flexibility and mobility, emphasising that movement is crucial for maintaining joint health.

The conversation also highlights the importance of daily movement to prevent stiffness and discomfort, especially in the neck, which can lead to headaches and other issues

KEY TAKEAWAYS:

Movement is Essential: Regular movement is crucial for maintaining neck mobility and overall health. Simple actions, like moving the neck in various directions throughout the day, can significantly alleviate neck tension and discomfort.
Pain as a Complex Experience: Pain is a natural part of life and can vary greatly among individuals. Understanding that pain can serve a protective function is important
Holistic Approach to Health: Addressing neck tension or discomfort requires a holistic view of an individual's life, including stress levels, sleep quality, and overall lifestyle
Focus on Incremental Improvements: Striving for "good enough" health rather than optimal health can be more beneficial for many people

TIMESTAMPS AND KEY TOPICS:

[00:02:25] Neck tension and mobility tips.

[00:05:32] Importance of neck mobility.

[00:06:21] Anti-optimal health approach.

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible

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This Podcast has been brought to you by Disruptive Media. ⁠⁠https://disruptivemedia.co.uk/

Beyond the Scale: Why Muscle Is the Key to Longevity with Dr Gabrielle Lyon

Mon, 24 Nov 2025 10:00:00 -0000

Perimenopause doesn’t have to mean weight gain, insulin resistance or muscle loss. In this conversation, Angela sits down with Dr Gabrielle Lyon to unpack why skeletal muscle - not body fat - is the true driver of healthy ageing, metabolic stability and long-term hormonal health.

They get into the protein targets women really need (and why the RDA misses the mark), how to use carbs strategically, why fasting after training can backfire, and how resistance exercise rapidly improves blood sugar, triglycerides and metabolic flexibility even in midlife. They also explore the mindset required to become “forever strong” and how building muscle can transform both physical and emotional resilience.

WHAT YOU’LL LEARN• Why muscle is the body’s most important organ for longevity• What to do if you have PCOS, insulin resistance or midlife blood sugar spikes• How perimenopause accelerates muscle loss - and how to prevent sarcopenic obesity• The real daily protein minimum for women 35+, 40+ and in menopause• The truth about fasted training & whether you need to refuel immediately• Why DEXA vs InBody scans give different results, and how to track progress without them• The minimum training plan women need for strength, stability and metabolic health• How physical strength enhances emotional resilience and mental toughness

Timestamps 00:00 Intro: Lifelong Muscle Health03:57 How Much Protein Do You Really Need?07:45 Perimenopause, Muscle Loss & Why Body Composition Changes12:11 Fasted Training: Does It Hurt Hormones or Muscle?14:16 Post-Workout Nutrition: Do You Need to Eat Right After Training?19:13 Fixing Insulin Resistance with Strength Training & Protein23:48 Dexa vs InBody: Best Way to Measure Body Fat & Lean Mass31:41 How Training Transforms Mental Health35:31 Overcoming Gym Intimidation as a Woman37:27 What Rep Ranges Build Muscle? Strength vs Hypertrophy Explained41:26 Beginner to Advanced Training Plan: How to Structure Your Lifts for Results

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

Fresh Start with Angela👉 https://academy.angelafosterperformance.com/fresh-start

ABOUT THE GUEST

Dr Gabrielle Lyon is a board-certified physician and founder of Muscle-Centric Medicine®, a pioneering approach that places skeletal muscle at the centre of longevity, metabolic health and disease prevention. She is the author of the New York Times bestseller Forever Strong, host of The Dr Gabrielle Lyon Show, and creator of the Forever Strong Community, helping thousands improve their strength, nutrition and mindset.

🌐 Website: https://drgabriellelyon.com/📖 Book: Forever Strong (available everywhere)📱 Instagram: https://www.instagram.com/drgabriellelyon/🎙 Podcast: https://www.youtube.com/c/DrGabrielleLyon

Daily Habits That Reduce Inflammation and Reverse Biological Age, with Longevity Expert Leslie Kenny

Fri, 21 Nov 2025 10:00:00 -0000

Angela shares a captivating snippet from a masterclass with Leslie Kenny, the founder of Oxford Healthspan and the Oxford Longevity Project. Leslie reveals how she has managed to bring her biological age down to around 20 through actionable habits that focus on reducing inflammation, healing the gut, and incorporating omega-3 fatty acids into her diet.

She also discusses her journey across personal dietary choices, including the avoidance of allergenic triggers like nightshade vegetables and gluten, as well as the importance of nutrient-dense foods

KEY TAKEAWAYS:

Importance of Omega-3 Fatty Acids: Incorporating omega-3 fatty acids into the diet is crucial for reducing inflammation
Nutrient-Dense Diet: A typical day includes nutrient-rich foods such as high-quality coffee or matcha, eggs, sprouted beans, and a variety of vegetables
Gut Health and Healing: Maintaining a healthy gut is vital for overall well-being. The gut can renew itself quickly, and eliminating problematic foods can lead to improvements in gut health
Holistic Lifestyle Practices: Daily routines should include not only a balanced diet but also practices like exercise, breath work, and meditation to enhance physical and mental well-being

TIMESTAMPS AND KEY TOPICS:

[00:01:27] Inflammation and personal allergenic triggers.

[00:07:19] Coffee and anti-aging benefits.

[00:11:06] Nourishing snacks and spermidine.

[00:13:41] Healthy nourishing autumn soup.

[00:17:07] Exclusive discounts for listeners.

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:

Black Friday Special - Get $20 Off Angela’s Longevity Membership for Women, Use code BF20 at angelafoster.me/liveyounger

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

When Should You Freeze Your Eggs? | Dr. Natalie Crawford on Timing, Testing & Family Planning

Mon, 17 Nov 2025 10:00:00 -0000

Is fertility really “over” at 35? In this conversation, Angela sits down with double board-certified reproductive endocrinologist Dr Natalie Crawford to unpack fertility myths, ovarian aging, egg freezing, and what women can actually do to protect both their future family and long-term health.

They get into when to seriously consider egg freezing, how many eggs women over 38 may really need, what ovarian reserve tests can (and can’t) tell you, and why supporting your metabolic health and lowering inflammation is one of the best “longevity strategies” for your ovaries. They also talk about the emotional toll of infertility and pregnancy loss, and how to ask for (and offer) the right kind of support.

WHAT YOU’LL LEARN

Why fertility isn’t “over at 35” and what really happens to egg quantity & quality

When egg freezing makes sense (and why it’s not a guaranteed insurance policy)

Ovarian reserve basics: AMH, follicle counts and what “ovarian aging” means

What to expect from an egg freezing cycle - timeline, hormones and recovery

When to stop “trying naturally” and seek a fertility workup

The emotional toll of infertility & loss, and how to get the right support

How lifestyle, inflammation and metabolic health affect ovarian aging & long-term health

Timestamps

00:00 Intro: Fertility Facts and Myths

01:57 When Should Women Start Thinking About Freezing Their Eggs?

05:57 The Role of Egg Freezing for Women Who Already Have a Child

12:11 How the Egg Freezing Process Works Step by Step

18:08 What to Expect Physically and Emotionally During Egg Freezing

21:47 Egg Freezing for Women with PCOS: Benefits and Risks

26:52 When to Seek Fertility Testing and How Long to Try Naturally

33:35 When to Move from Egg Freezing to IVF

41:26 How Age Impacts Pregnancy Success and Health Risks

46:07 The Emotional Side of Infertility and How to Find Support

52:08 Understanding and Delaying Ovarian Aging

59:00 Advice for Women on Fertility and Health Advocacy

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

Fresh Start with Angela👉 https://academy.angelafosterperformance.com/fresh-start

ABOUT THE GUEST

Dr Natalie Crawford is a double board-certified OB/GYN and Reproductive Endocrinology & Infertility specialist, co-founder of Fora Fertility in Austin and CEO & co-founder of Pinnacle, a leadership organisation for women in medicine. She is a leading voice on natural fertility, ovarian aging and evidence-based preconception care, hosts the popular podcast “As a Woman: Fertility, Hormones and Health” and her debut book The Fertility Formula will be published in early 2026.

🌐 Website: https://www.nataliecrawfordmd.com/

📖 Pre-order The Fertility Formula: https://www.nataliecrawfordmd.com/book

📱 Instagram / TikTok: @nataliecrawfordmd

🐦 Twitter/X: @ncrawfordmd

▶️ YouTube: https://www.youtube.com/@NatalieCrawfordMD/

🎙 Podcast: As a Woman Podcast

The Science of Red Light & Laser Therapy for Longevity: Cellular Repair, Inflammation & Neuroprotection with Forrest Smith

Fri, 14 Nov 2025 10:00:00 -0000

Angela is joined by special guest, Forrest Smith to discuss the fascinating world of red light therapy and its myriad benefits for health and wellness.

They delve into common myths surrounding red light therapy, clarifying its effects on skin, joint pain, and overall health. Forrest explains the science behind how red and near-infrared laser light interacts with the body, particularly in promoting collagen production, reducing inflammation, and enhancing mitochondrial function

KEY TAKEAWAYS:

Red Light Therapy and Skin Health: Red light therapy can significantly enhance collagen production and fibroblast proliferation, leading to improved skin appearance and reduced signs of aging
Joint Pain Relief: Red light therapy can effectively reduce joint pain and inflammation, particularly in conditions like osteoarthritis
Cognitive and Gut Health: The therapy has potential benefits for cognitive health by improving blood flow and reducing systemic inflammation, which is linked to neurodegenerative diseases
Fertility Enhancement: Studies have shown that red light therapy can improve fertility rates in women who have struggled to conceive, likely by reducing systemic inflammation and improving uterine conditions

TIMESTAMPS AND KEY TOPICS:

[00:09:31] Red light therapy treatment guidelines.

[00:11:17] Hair loss and light therapy.

[00:22:26] Inflammation and cardiovascular disease risk.

[00:28:51] Cardiovascular health support techniques.

[00:30:57] Nitric oxide and cardiovascular health.

[00:45:10] Joint pain relief with therapy.

[00:49:04] Water and mitochondrial energy production.

[00:52:11] Nitric oxide and muscle recovery.

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:

Relieve joint pain, reduce inflammation, and improve mobility with the MOVE+ is a clinically backed red light therapy device that uses LED and laser technology

Your Code: ANGELA for 10% discount

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

4 Pillars of Healing Your Gut Microbiome Naturally | Dr. Will Bulsiewicz

Mon, 10 Nov 2025 10:00:00 -0000

Why is your gut the master switch for mood, metabolism, and better sleep?

Angela sits down with gastroenterologist and New York Times bestselling author Dr. Will Bulsiewiczto unpack the gut–circadian connection, why morning light can trigger a “regularity reset,” and the four nutrition pillars that rebuild your gut barrier and lower inflammation, without a restrictive diet.

You’ll hear when fiber helps (and when it can backfire), fermented foods vs. probiotics (and why “prebiotics first” often wins), meal timing for HRV and sleep, and how to recover your microbiome after stress, jet lag, or all-nighters.

What You’ll Learn:

• How morning light and cortisol shape gut rhythm, energy & focus

• Why over half of gut microbes follow a circadian clock

• The 4 gut-healing pillars: fiber, polyphenols, healthy fats, ferments

• Best time to eat fiber for blood sugar & bowel regularity

• When fiber backfires, and how to build tolerance slowly

• Fermented foods vs. probiotics: what really improves diversity

• How late dinners spike inflammation and disrupt sleep

• Brain fog & “leaky brain” - inflammation’s hidden link

• Gut shifts in menopause, and how to ease bloating & mood dips

• Easy resistant starch hacks for stronger digestion

Timestamps:

00:00 Intro: Rapid-Fire Gut Myths Debunked

02:20 Cortisol 101: How Morning Light Sets Your Gut’s Daily Rhythm

05:10 Gut–Brain Axis Deep-Dive: Serotonin, Vagus Nerve & Mood

08:00 Morning vs. Evening Routines: Light, Meditation, Melatonin & Sleep

11:00 Jet Lag & Microbes: Why Time Zones Wreck Your Gut and Blood Sugar

15:30 Meal Timing: Night Eating, Triglycerides & Inflammation Peaks

20:50 4 Nutritional Pillars for an Anti-Inflammatory Microbiome

30:00 Fiber Targets & Safety

39:00 How Fast Can You Heal? Stress, Environment & a 4-Week Turnaround

42:10 IBD & Colon Cancer: Microbiome, Inflammation and Oral Bacteria

45:00 Artificial Sweeteners vs. Sugar: What’s Safer for Your Gut?

47:40 What is a Healthy Poop?

50:30 Brain Fog Explained: Leaky Brain, Inflammation & the BBB

53:20 Perimenopause & the Microbiome: Diet, Stress and Symptom Relief

56:10 Fermented Foods vs. Probiotics

1:08:00 Best Time of Day to Take Prebiotics

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10%• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

ABOUT THE GUEST

Dr. Will Bulsiewicz is a board-certified gastroenterologist and New York Times bestselling author focused on evidence-based, fiber-forward nutrition and microbiome health. His forthcoming book Plant Powered Plus (January release) maps an anti-inflammatory blueprint to repair the gut barrier and rebalance the immune system. He is also the founder and formulator behind 38TERA®’s Daily Microbiome Nutrition - a prebiotic blend of fibers, resistant starches, and polyphenols.

🌐 Website: https://theguthealthmd.com/

📖 Pre-Order Plant Powered Plus: https://theguthealthmd.com/plantpoweredplus/

📰 Newsletter: https://app.theguthealthmd.com/checkout/tghmd-collective-membership-1

🌐 38TERA®: https://38tera.com/

📱 ZOE App: https://zoe.com/en-gb/app?shortlink=htblncyz&is_retargeting=true&c=Will%20B%20IG&pid=Organic%20Social&af_xp=custom&af_reengagement_window=30d&source_caller=ui

📱 Instagram: https://www.instagram.com/theguthealthmd/

You’re Probably Training Wrong | Dr. Stacy Sims on How Women 40+ Should Measure Intensity

Fri, 07 Nov 2025 10:00:00 -0000

Dive into the science of training intensity with Stacy Sims, who’s here to explain why the RPE scale (Rate of Perceived Exertion) is your most reliable metric, and how concepts like "moderate exercise" can be misleading.

You’ll learn how to effectively use stress to build fitness and the importance of a foundational base before pursuing maximum-effort workouts

KEY TAKEAWAYS:

RPE is Key: The Rate of Perceived Exertion (RPE) scale is an essential tool for measuring how hard your body is working. A "10 out of 10" effort is when you are physically stopped and "literally can't do anything more" (the "vomit scale").
The Vague "Moderate": "Moderate intensity" is a general guideline for the public, often representing a "gray zone" that may not optimise results for people with a training history.
Foundation First: Building a base of fitness is crucial, especially as you age, before engaging in high-intensity work, as pushing too hard too soon can reveal underlying health issues.
The Power of Stress: Movement is medicine, and the body requires stress (like high-intensity bursts) to adapt and survive well, pushing it out of its comfortable, algorithmically flat existence.

TIMESTAMPS AND KEY TOPICS:

Defining the RPE Scale (0-10) for Workouts 4:32 - 6:01

Pacing and Intensity for 4-Minute Intervals 6:01 - 6:53

Clarifying "Moderate Intensity" Exercise 7:06 - 8:05

High-Intensity Training and Health Screening 10:49 - 12:47

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:

Podcast Exclusive Discount on Carol Bike with code ANGELA

ABOUT THE HOST

CONTACT DETAILS

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

The Female Longevity Blueprint | How Stress, Sleep & Oxytocin Shape Women’s Hormones | Alisa Vitti

Mon, 03 Nov 2025 10:00:00 -0000

Why are women hitting perimenopause earlier than ever, and what can you do about it?In this episode, Angela sits down with functional nutritionist and hormone pioneer Alisa Vitti, founder of FLO Living and author of WomanCode and In the FLO, to explore the real reasons modern women are struggling with hormonal balance.

You’ll learn how stress and poor sleep suppress ovulation, why melatonin is the first hormone to decline in perimenopause, and how to rebuild hormonal resilience through nutrition, strength training, and oxytocin-boosting practices.Alisa also shares her groundbreaking Cycle Syncing® Method, backed by IRB-approved research showing up to 80% symptom reduction in just 30 days.

If you want to understand how your hormones, mood, and energy are linked - and how to extend your hormonal youth - this episode is essential.

What You’ll Learn:

• Why stress accelerates hormonal aging and earlier perimenopause

• How ovulation acts as a “deposit” into your longevity bank account

• Cycle Syncing®: IRB-backed results showing 80% fewer symptoms in 30 days

• The midlife nutrition and training blueprint for women

• Why oxytocin and nitric oxide are critical for mood, metabolism, and muscle

• The hidden downsides of methylene blue and antibacterial mouthwash

• Sauna vs. cold therapy: what really benefits women’s hormones

• How Alisa built FLO Living as a longevity-focused women’s health platform

• Alisa’s daily non-negotiables for hormonal balance

Timestamps:

00:00 Intro

01:32 The Stress Epidemic & Earlier Perimenopause

04:40 Ovulation, Cortisol & the Infradian Rhythm

06:06 Cycle Syncing® Clinical Trial: 80% Symptom Reduction

08:42 Why Ovulation = Longevity Deposits

12:28 The First Hormone to Decline: Melatonin

14:34 Midlife Nutrition Shifts: Protein, Carbs & Alcohol

16:00 Strength Training & Midlife Body Composition

28:17 Alisa’s Travel Meal-Prep Routine

32:52 Restaurant Pitfalls: Seed Oils, Sodium & Smart Ordering

35:24 Macro Targets: Protein per Meal, Carbs per Day

37:23 Carb Timing for Sleep & HRV

40:38 Oxytocin, Nitric Oxide & Edging Explained

40:52 The Methylene Blue & Mouthwash Mistake

50:37 Cold Exposure vs Sauna for Women

54:42 Building FLO Living & Avoiding Burnout

59:08 Alisa’s Non-Negotiables: Food, Movement, Sleep

1:00:27 Where to Find Alisa & FLO Living

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• Carol Bike - Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here http://www.carolbike.com/⁠⁠ and use code ANGELA

• Supercharge your energy and upgrade your mitochondria with Mitopure - http://timeline.com/angela | Enter code ANGELA to save 10%

ABOUT THE GUEST

Alisa Vitti is the founder and CEO of FLO Living and creator of the Cycle SyncingⓇ Method. A leading women’s hormone and biohacking expert, she discovered the Infradian Rhythm and authored the bestsellers WomanCode and In the FLO, empowering women to live in sync with their biology.

🌐FLO Living: https://www.floliving.com/

📱 MyFLO Period App: https://myflotracker.com/

💊 FLO Hormone Biohacking Supplements: https://www.floliving.com/supplements/

📖 Woman Code: http://amzn.to/16Qwi7z

📖 In the FLO: https://www.amazon.com/FLO-Unlock-Hormonal-Advantage-Revolutionize/dp/0062870491/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

The Hidden Link Between Stress, Trauma, and Autoimmunity — Completing the Stress Cycle - Dr. Sara Gottfried

Fri, 31 Oct 2025 10:00:00 -0000

Angela and Sara Gottfried look at the intricate relationship between trauma, stress responses, and autoimmunity.

They discuss how traditional stress responses, such as fight or flight, differ between genders, highlighting the unique ways women may respond to stress through freezing, fawning, or fainting

KEY TAKEAWAYS:

PINE: The PINE network (Psychology, Immune system, Neurological system, Endocrine system) is particularly vulnerable to toxic stress and trauma
Importance of Processing Emotions: Having a supportive network to process emotions is crucial for mitigating long-term consequences of trauma
Impact of Puberty on Sensitivity: During puberty, particularly in girls, there is a heightened sensitivity to peer influence, which can lead to emotional dysregulation.
Connection Between Emotions and Autoimmunity: There is a potential link between emotional experiences and autoimmune conditions, as suggested by traditions like Ayurveda and insights from figures like Gabor Maté

TIMESTAMPS AND KEY TOPICS:

[00:03:00] PINE network and trauma connection.

[00:05:18] Trauma's impact on hormones.

[00:08:16] Autoimmunity and emotional anatomy.

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:

Full EP 351 Dr Sara Gottfried (Part 2): Trauma, Autoimmunity & Inner Healing https://lnk.to/EP351

ABOUT THE HOST

CONTACT DETAILS

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

The Hidden Hormone That Shapes Your Mood, Energy & Resilience | Sarah Hill

Mon, 27 Oct 2025 10:00:00 -0000

Why do so many women feel anxious, tired, or off balance at certain times of the month?

In this episode, Angela and Dr. Sarah Hill explore how changes in estrogen and progesterone affect mood, focus, and energy, and what happens when stress, inflammation, or birth control disrupt that rhythm.

You’ll learn how hormones influence sleep, stress response, and emotional well-being, how to identify if you’re not ovulating regularly, and how to support your hormones naturally. If you’ve ever wondered, “Why do I feel different at different times in my cycle?” - this episode gives you the answers.

What You’ll Learn:

• What progesterone really does

• Why anxiety increases before your period or in perimenopause

• How stress and inflammation affect your hormones

• Why many women don’t ovulate every month

• The link between birth control, alcohol cravings, and mood

• Progesterone vs. synthetic progestins

• Why teens and women in perimenopause experience similar symptoms

• Why women’s health research needs to change

• How to track your cycle and hormones

TIMESTAMPS

00:00 – Intro & Why Hormones Drive How Women Feel

03:00 – The Menstrual Cycle Explained

08:00 – How Progesterone Calms the Brain

12:00 – PMS, PMDD & Hormonal Sensitivity

17:00 – Inflammation, Stress & Hormonal Resilience

23:00 – Lifestyle Shifts that Restore Balance

33:00 – Long Cycles, Bleeding & Birth Control

36:00 – PCOS, Mental Health & Progesterone

43:00 – Progestins vs. Progesterone

47:00 – Alcohol, GABA & Stress Relief

49:00 – Supporting Hormones in Perimenopause

50:00 – Teenage Hormonal Turbulence

57:00 – Investigating Cycle Issues

1:00:00 – Why Science Still Gets Women Wrong

1:08:00 – Hormones, Training & Recovery

WATCH my previous interview with Dr. Sarah Hill through this link: https://youtu.be/z9sfph-9_MA

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

- Defender Shield - http://defendershield.com/ANGELA⁠ | Use the code ANGELA at checkout for an exclusive 10% off

- Supercharge your energy and upgrade your mitochondria with Mitopure - http://timeline.com/angela | Enter code ANGELA to save 10%

- Quantum Upgrade - http://quantumupgrade.io/ | Use code ANGELA15 to get your 15 day free trial. No credit card required

ABOUT THE GUEST

Dr. Sarah E. Hill is an award-winning researcher, professor, and author of This Is Your Brain on Birth Control. Her new book, The Period Brain, is due out in September.

- Website: http://www.sarahehill.com/

- This Is Your Brain on Birth Control: https://a.co/d/4UkgnQg

- The Period Brain: https://www.sarahehill.com/books/the-period-brain/

- Facebook: https://www.facebook.com/sarahehillphd2

- Instagram: https://www.instagram.com/sarahehillphd/

- Twitter: https://x.com/sarahehillphd

ABOUT THE HOST

Angela Foster is a Nutritionist, Health & Performance Coach, and host of the High Performance Health podcast. A former corporate lawyer turned biohacker, Angela helps women optimize energy, hormones, and longevity through her BioSyncing® framework.

DISCLAIMER

The High Performance Health Podcast is for informational purposes only and does not constitute medical or coaching advice. Always seek guidance from your healthcare professional before making changes to your health routine.

This Podcast has been brought to you by Disruptive Media - https://disruptivemedia.co.uk/

How to Future-Proof Your Brain: Preventing Dementia and Boosting Performance

Fri, 24 Oct 2025 10:00:00 -0000

Unleash your brain's hidden potential with Patrick Holford, who in this bitesize edition, reveals the electrifying truth that your brain is a powerhouse of fat and protein, and you're likely running it on empty.

Also, discover the four "Horsemen of the Mental Health Apocalypse"—from sugar to missing B vitamins—that are sabotaging your focus and dramatically increasing your risk of dementia

KEY TAKEAWAYS:

Your Brain is Composed of Fat and Protein: The brain's structure is predominantly fat (over 60% of its dry weight) and protein. White matter consists of fatty insulation (like electrical wires), and grey matter is made of the neuron bodies
Optimal Nutrition is the Foundation of High Performance: High performance in any area, including sports, starts with a properly functioning brain
The Four Horsemen of Mental Health Decline: Patrick identifies four key factors that negatively impact brain health: brain fats (Omega-3, Vitamin D, phospholipids), methylation (B vitamins), sugar, and antioxidants
Dementia is Not Inevitable: Apart from a small number of cases caused by rare, early-onset genes (less than 1%), developing dementia is not a necessity.

TIMESTAMPS AND KEY TOPICS:

01:48 - Analogy of the Brain Structure

3:55 - Groundbreaking IQ Study

05:28 - Four Horsemen Of Mental Health

06:65 - The Link Between Exercise and Brain Mass

VALUABLE RESOURCES

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The 5-Minute Workout That Boosts VO₂ Max, Brain Health & Longevity | Ulrich Dempfle

Sun, 19 Oct 2025 23:00:00 -0000

In this episode, Angela sits down with Ulrich Dempfle, co-founder and CEO of CAROL Bike, to uncover the science and innovation behind one of the most time-efficient ways to boost VO₂ max, metabolic health, and brain function.

Ulrich explains why VO₂ max is the most important marker for longevity, how it declines without training, and how short, AI-guided REHIT sprints boost mitochondria, BDNF (brain-derived neurotrophic factor), and cardiovascular fitness in just minutes.

He also breaks down how Reduced-Exertion High-Intensity Interval Training (REHIT) works, why traditional zone 2 training doesn’t work for everyone, and how gamification and real-time performance data make staying consistent easier than ever.

What You’ll Learn:

Why VO₂ max is the strongest predictor of health and longevity
How REHIT delivers major fitness gains in just minutes
Why zone 2 training doesn’t work for everyone
How short, AI-guided sprints boost mitochondria and brain function
Metabolic and cognitive benefits of REHIT
How CAROL Bike personalises training to maximise VO₂ max

TIMESTAMPS

00:00 Intro & The Importance of VO₂ Max

01:00 How VO₂ Max Declines and Why It Matters

04:22 Zone 2 Training Myths & Non-Responders

09:09 Mitochondria 101: Density vs. Efficiency

12:00 The Science Behind REHIT & CAROL Bike

19:09 Gamification, Dopamine & Workout Adherence

22:02 Lactate, BDNF & Brain Health Benefits

26:04 Insulin Sensitivity & Metabolic Effects

30:17 Efficient Weekly Training Structure

34:51 Afterburn Effect & Fat Oxidation Misconceptions

45:00 VO₂ Max Testing & Fitness Score Tracking

52:00 Peer-Reviewed Research & AI Personalisation

57:30 Real-World VO₂ Max Improvements

1:01:00 How to Get Started & Special Listener Offer

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible:

Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here WWW.CAROLBIKE.COM and use code ANGELA
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ABOUT THE GUEST

Ulrich Dempfle is the CEO and co-founder of CAROL Bike, the world’s first Reduced Exertion HIIT (REHIT) exercise bike. Originally trained as a mechanical engineer in Germany, Ulrich began his career in the automotive industry before moving to the UK to pioneer AI in healthcare systems.

After discovering REHIT through a BBC documentary, he partnered with leading exercise scientists to bring this lab-based protocol to the public. Today, Ulrich leads CAROL’s product development, combining science, data, and technology to deliver the most time-efficient cardio workout.

CAROL website: https://carolbike.com/
Find CAROL Bike on all platforms @theCAROLbike

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.

Bitesize: The Science of Brown Fat: How to Boost Your Metabolism, Burn Visceral Fat, and Improve Longevity with Dr. William Li

Fri, 17 Oct 2025 10:00:00 -0000

Dr. William Li, a world-renowned physician and scientist, discusses the power of food as medicine and its profound influence on health, including its ability to repair DNA, starve cancer cells, and boost the body's five natural defense systems. Drawing on his extensive research, he reveals how everyday dietary choices can activate healing mechanisms like angiogenesis, regeneration, and immunity, providing actionable insights to optimise metabolism, fight disease, and support longevity

KEY TAKEAWAYS:

Food acts as medicine by activating the body's five health defense systems: angiogenesis (blood vessel health), regeneration (stem cells), the microbiome, DNA protection, and immunity.
The focus should be on adding health-boosting foods you enjoy, such as broccoli sprouts, blueberries, kiwi, and tree nuts, rather than restrictive dieting, as nutritional diversity is key to supporting these defense systems.
Simple, consistent dietary changes can rewire your metabolism and help the body regulate sugar, manage inflammation, and burn fat, often reducing reliance on medication.
Certain plant-based foods contain bioactives like lycopene (in tomatoes) and polyphenols (in tea and berries) that are critical for supporting the gut microbiome

TIMESTAMPS AND KEY TOPICS:

02:06 What people get wrong about fat loss

04:28 How food can activate the body's healing defense systems.

07:48 Dr. Li's research-based meal plan

10:16 Discussion of foods that lower inflammation

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible:

Full episode link https://lnk.to/EP508

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Creatine for Women Over 35: The Secret to Energy, Strength & Mood

Mon, 13 Oct 2025 09:00:00 -0000

You’ve probably heard that creatine is just for men who want to bulk up, but that’s one of the biggest myths in fitness.

The truth? Creatine is one of the most well-researched and effective supplements out there, not just for your muscles, but also for your brain, bones, and mood. And it’s especially powerful for women over 35, when hormonal changes start to affect our energy, recovery, and resilience.

In this episode, I’m breaking down five science-backed reasons why creatine is a total game changer for women in their 30s, 40s, 50s and beyond. I’ll share what the research shows, how to use it safely, and why it can help you feel stronger, sharper, and more balanced, both in and out of the gym.

This is a topic that’s close to my heart. My own experience with perimenopause taught me just how much our energy, strength, and mood can shift, and how powerful it is when we learn to support our biology instead of fighting against it.

KEY TAKEAWAYS

Why creatine isn’t just for “gym bros”

How perimenopause affects your energy, focus, and metabolism

The science behind ATP, your body’s “cellular battery”, and how creatine recharges it

Five key ways creatine supports women over 35: energy booster, muscle protector, brain booster, bone guardian, mood stabilizer.

TIMESTAMP

00:00 Debunking creatine myths for women over 35

01:07 Understanding perimenopause and energy changes

02:12 The science behind creatine’s benefits

03:53 Creatine as an energy booster

05:03 Muscle recovery and performance enhancement

07:54 Creatine as a muscle protector

09:44 Creatine for brain health and focus

11:55 Bone health and strength

13:10 Creatine as a mood stabilizer

14:35 Final takeaways and next steps

VALUABLE RESOURCES

The Ultimate Guide to Creatine for Women - Dosage, timing, and what to buy (Free download): https://academy.angelafosterperformance.com/creatine-guide

Interview with Dr. Darren Kand - Deep dive into creatine science

https://www.youtube.com/watch?v=sLWaRcKNjMo

⁠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 HOST

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

This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk

Dave Asprey: How Your Biology Controls Your Mind & Mood

Fri, 10 Oct 2025 10:00:00 -0000

Angela welcomes special guest, Dave Asprey, founder of the biohacking movement, on how unseen, pre-conscious processes in your body, particularly within the mitochondria, dictate your energy, reactions, and susceptibility to emotional triggers.

Dave also explains why your body's initial operating system, driven by primal needs—fear, food, and fertility—influences your choices and emotional states before your conscious mind intervenes.

KEY TAKEAWAYS:

Pre-Conscious Body Decisions: Your body, specifically the mitochondria, processes reality and decides your emotional response within a one-third of a second 'censorship window'
The Five F-Words of the Body's Operating System: The body's primal decisions are based on five priorities: Fear (run away from danger), Food (eat everything), Fertility (reproduce), Friend (support community), and Forgiveness (evolution and emotional editing).
Suffering as a Choice: People will unconsciously continue patterns of suffering until the pain is great enough to overcome their internal resistance and they actively choose to change
Forgiveness as an Altered State: True forgiveness is a measurable, physiological process that happens in the body, which involves finding gratitude for a small positive outcome from a negative event

TIMESTAMPS AND KEY TOPICS:

01:06: EMF exposure and its impact on energy, hormones, and recovery.

04:09: The concept of triggers as a 'loaded gun'.

12:53: Explanation of the body's 'censorship window' and the five F-words

23:44: Health and financial challenges

29:10: The scientific difference between loud, reactive Fear and quiet, faster Intuition

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:

Defender Shield - go to ⁠DEFENDERSHIELD.COM/ANGELA⁠ and use the code ANGELA at checkout for an exclusive 10% off

Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%

QUANTUM UPGRADE - Go to quantumupgrade.io and use code ANGELA15 to get your 15 day free trial. No credit card required

ABOUT THE GUEST

Dave Asprey is the founder of Bulletproof Coffee, The Bulletproof Diet, and the biohacking movement. He is a four-time NYT bestselling author, the author of the recent USA Today Best-Seller, Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace, the CEO of Upgrade Labs and hosts "The Human Upgrade" podcast

https://daveasprey.com/

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Training for Longevity & Hormonal Balance | Dr. Stacy Sims on Women’s Health

Sun, 05 Oct 2025 23:00:00 -0000

In this episode, Dr. Stacy Sims returns for her fourth appearance on the podcast to share her latest insights into women’s health, performance, and longevity. She clears up common misconceptions about aging and fitness, emphasizing the importance of foundational practices - sleep, nutrition, and consistent training - over chasing advanced supplements or quick fixes.

Dr. Sims highlights the gender differences in exercise research, explains why women need tailored approaches to training, and explores how HIIT, resistance workouts, and structured year-round plans can transform strength and resilience. The discussion also covers gut health, menopause hormone therapy, protein timing, and strategies to keep young girls engaged in sports.

KEY TAKEAWAYS

Start with the basics – Sleep, nutrition, and consistency matter most for longevity.
Female-specific research – Women need health and fitness strategies rooted in their physiology.
Tailored training – HIIT, resistance, and recovery should shift with life stages.
Hormonal health – Perimenopause and menopause impact performance and should be understood.
Gut & supplements – Creatine, glutamine, and nutrition can support muscle, energy, and digestion.

TIMESTAMPS & KEY TOPICS

00:00 Longevity Misconceptions in Women’s Health

02:29 Exercise & Aging: Male vs. Female Data Differences

09:26 Optimizing Workouts for Different Life Stages

14:29 Structuring Year-Round Training Plans

20:22 High-Intensity Interval Training (HIIT) for Women

29:07 Heart Rate Zones, Wearables & Smart Tracking

40:13 Medical Considerations in High-Intensity Training

47:46 Morning vs. Evening Workouts

48:50 Caffeine’s Role in Fat Loss & Performance

50:41 Gut Health, Nutrition & Glutamine

55:08 Menopause Hormone Therapy

58:53 Creatine & Bloating Myths

01:03:23 Protein Timing for Muscle Mass

01:14:18 Supporting Young Girls in Sports

01:23:16 Final Insights & Projects

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. Stacy Sims is an exercise physiologist and nutrition scientist known globally for her pioneering work on sex differences in training, nutrition, and health. Author of ROAR and Next Level, and creator of Women Are Not Small Men®, she helps women optimize health and performance by working with their physiology.

Website & Newsletter: www.drstacysims.com

Facebook: facebook.com/drstacysims

Instagram: instagram.com/drstacysims

ABOUT THE HOST

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

This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk

Bitesize: Peter Crone | Stop Self-Sabotage with Radical Acceptance

Fri, 03 Oct 2025 00:00:00 -0000

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

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Your Metabolism Doesn’t Slow With Age (What No One Tells You) | Dr. William Li on Health & Longevity

Sun, 28 Sep 2025 23:00:00 -0000

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 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

Bitesize: The Hormone–Brain Connection: How to Protect Mood, Cognitive Health & Longevity | Kate Muir

Fri, 26 Sep 2025 02:38:00 -0000

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

CONTACT DETAILS

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

The Perimenopause Revolution: How to Take Back Your Energy, Sleep, and Sanity with Dr. Mariza Snyder

Mon, 22 Sep 2025 00:00:00 -0000

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

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Bitesize: The Midlife Stack: 5 Supplements Every Woman Over 40 Should Know

Fri, 19 Sep 2025 00:00:00 -0000

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

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Why Your Past is Secretly Controlling Your Energy, Health & Performance & How To Break Free | Peter Crone

Mon, 15 Sep 2025 00:00:00 -0000

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

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How Mineral Imbalances Drive Anxiety, Mood Swings & Low Energy (and What to Do About It) | Barton Scott

Fri, 12 Sep 2025 00:00:00 -0000

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.

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Manifestation: Real Reason You Block Abundance (and How to Fix It) | Cathy Heller

Mon, 08 Sep 2025 00:00:00 -0000

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.

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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

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Bitesize: Why Food Matters More Than Exercise for Women’s Metabolism | Eric Edmeades

Fri, 05 Sep 2025 00:00:00 -0000

Angela and special guest Eric Edmeades discuss the intricate relationship between diet, exercise, and women's health, particularly during challenging life stages such as perimenopause, and look at the common misconception that exercise is the primary solution for weight loss, emphasising instead the critical role of nutrition in achieving metabolic flexibility.

KEY TAKEAWAYS:

Nutrition is emphasised as the primary factor in achieving health and body composition, with food being considered more important than exercise
For many women, particularly those under stress, intense exercise can lead to the release of stress hormones, which may hinder weight loss efforts
Women may benefit more from less structured, community-oriented forms of exercise (like Zumba or Jazzercise) that allow for multitasking and social interaction, rather than high-intensity, focused workouts that can trigger stress responses.
The Hadzabe people have unique cultural practices regarding childbirth and menstruation, with significant taboos surrounding male involvement in these experiences. This reflects a broader cultural context that influences women's health and social roles.

TIMESTAMPS AND KEY TOPICS:

[00:01:08] Exercise vs. diet priority.

[00:05:03] Perimenopausal women's exercise struggles.

[00:07:10] Men's presence at childbirth.

[00:10:05] Female circumcision and social conditioning.

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Pelvic Floor Secrets: Sex, Orgasms, Postpartum & Menopause | Dr Sara Reardon

Mon, 01 Sep 2025 00:00:00 -0000

Angela talks to Dr Sara Reardon, a pelvic health expert, about the often-overlooked topic of pelvic floor health.

They discuss the anatomy and function of the pelvic floor, the impact of pregnancy and childbirth on pelvic health, and the importance of understanding normal bladder and bowel function from a young age

KEY TAKEAWAYS:

Understanding the Pelvic Floor: The pelvic floor is a group of muscles that support pelvic organs and play a crucial role in functions such as urination, bowel movements, and sexual health
Importance of Education: Many women are not educated about what constitutes normal pelvic health, leading to prolonged suffering from conditions like endometriosis and pelvic floor issues
Impact of Physical Activity: Female athletes, especially those involved in high-impact sports like gymnastics and cheerleading, are at a higher risk for pelvic floor issues due to the stress and pressure placed on these muscles
Pelvic Floor Health in Menopause: The decline in estrogen during perimenopause and menopause can lead to vaginal dryness, painful intercourse, and weakened pelvic floor muscles.

TIMESTAMPS AND KEY TOPICS:

[00:01:07] Pelvic floor and endometriosis link.

[00:10:16] Orgasm and pelvic floor health.

[00:25:36] Importance of pelvic floor health.

[00:42:51] Pelvic floor training importance.

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ABOUT THE GUEST

Dr. Sara Reardon is a board-certified pelvic floor physical therapist with over 18 years of experience helping individuals prevent and overcome pelvic floor issues including, urinary leakage, painful sex, prolapse and discomfort during pregnancy, postpartum and menopause. Sara has been featured in Time, Yahoo, Harper’s Bazaar, Romper, InStyle, Today, and numerous other podcasts, publications, and professional conferences about her advocacy and educational work as a pelvic floor therapist. She is also a TED presenter on Rethinking Postpartum Care. Sara is the Founder of The V-Hive, an online, on-demand pelvic floor fitness platform for pregnancy, postpartum, menopause, painful sex and pelvic floor strengthening. Sara lives in New Orleans with her husband and two sons. FLOORED: A Complete Guide to Women’s Pelvic Floor Health at Every Age and Stage is her first book.

https://thevagwhisperer.com/Floored/ https://thevagwhisperer.com/

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Bitesize: The #1 Regret People Have in Life (and How to Avoid It) | John R. Miles

Fri, 29 Aug 2025 00:00:00 -0000

Join Angela and John R. Miles for a thought-provoking discussion about the challenges of pursuing one's passion amidst financial concerns and life commitments. Drawing on research by psychologist Tom Gilovich, the conversation highlights the common regret of not pursuing an ideal life and the importance of breaking free from a cycle of unfulfilling work.

KEY TAKEAWAYS:

Pursuing Your Dreams: A significant number of people regret not pursuing their ideal life, with 76% expressing that their biggest regrets are the "what ifs" and "should haves" rather than mistakes made
Gradual Change: Transformations in life do not happen overnight. Just as burnout develops over time, so too does the journey toward fulfilling your passions
Focus on One Area: Instead of trying to overhaul every aspect of your life simultaneously, concentrate on making micro-differences in one specific area
Balance Between Grit and Letting Go: Achieving a balance between hard work and a sense of ease is crucial

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction 1:25 – The stool metaphor: building multiple supports for life 3:21 – Why change can’t happen overnight—start small 5:38 – Passion struck as a continuous pursuit of growth 6:49 – Balancing grit, hustle, and letting go 7:23 – Grit, perseverance, and the missing ingredient: intention

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Eat to Beat Anxiety, Depression & Alzheimer’s Risk. Science-Backed Brain Nutrition with Dr. Uma Naidoo

Mon, 25 Aug 2025 00:00:00 -0000

Angela is joined by Dr. Uma Naidoo, a renowned psychiatrist and nutrition expert, who discusses the intricate relationship between nutrition, mental health, and brain function, particularly during pivotal life stages such as perimenopause and postpartum, and advocates for a diet rich in fibre, antioxidants, and anti-inflammatory ingredients.

KEY TAKEAWAYS:

Impact of Added Sugars: High consumption of added sugars, especially from ultra-processed foods, can negatively affect mood and brain health
Diet and Brain Health: To protect brain health, particularly during hormonal changes such as perimenopause and menopause, it's crucial to focus on a diet rich in fibre, antioxidants, and anti-inflammatory foods
Cardiovascular and Brain Connection: There is a significant link between cardiovascular health and brain health. A healthy diet and lifestyle can improve both heart and brain function
Stress Management: Chronic stress can have detrimental effects on the brain, leading to issues like anxiety and poor eating habits

TIMESTAMPS AND KEY TOPICS:

[00:10:36] Nutrition and cognitive health.

[00:14:06] Effects of stress on the brain.

[00:19:06] Menopause brain health.

[00:28:58] Medication and motherhood challenges.

[00:34:39] Importance of sleep hygiene.

[00:38:29] Anxiety and food connection.

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ABOUT THE GUEST

Dr. Uma Naidoo is a Harvard trained nutritional psychiatrist, professional chef, and nutritional
biologist & author of the national & international bestseller: “This is Your Brain on Food.” Her
most recent best-selling book is “Calm Your Mind with Food.”
The late Michelin-starred chef David Bouley described Dr. Uma Naidoo as the world’s first
“triple threat” in the food and medicine space as the nexus of her interests have found their niche in Nutritional Psychiatry. Her first book has already been published in 23 countries and 19 languages.

https://umanaidoomd.com/

https://www.instagram.com/drumanaidoo/

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Bitesize: Menopause & Protecting Your Brain | Dr Dale Bredesen

Fri, 22 Aug 2025 00:00:00 -0000

Angela talks to Dr Dale Bredesden about the critical relationship between metabolic health and cognitive function, particularly in the context of aging and hormonal changes such as perimenopause and menopause, stressing the importance of early intervention and active prevention strategies to mitigate the risk of cognitive decline, including Alzheimer's disease.

KEY TAKEAWAYS:

Early Detection and Prevention: It's crucial for individuals aged 35 and over to engage in active prevention and optimise their metabolic health to reduce the risk of cognitive decline and Alzheimer's disease
Risk Factors for Cognitive Decline: Various factors contribute to cognitive decline
Impact of Diet: A diet high in simple carbohydrates, particularly those containing high fructose corn syrup, can lead to insulin resistance and negatively affect brain health
Importance of Sleep: Quality sleep is essential for brain health. Individuals should aim for at least seven hours of sleep, with sufficient REM and deep sleep

TIMESTAMPS AND KEY TOPICS:

[00:02:48] Alzheimer's prevention strategies.

[00:04:03] Risky behaviors for brain health.

[00:09:41] Air pollution and cognitive decline.

[00:12:18] Mild ketosis and brain health.

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Masterclass Replay: Dr Steven Gundry | Unlock the Keto Code (Without Actually Going Keto) and Turbo-Charge Your Metabolism

Mon, 18 Aug 2025 00:00:00 -0000

Dr Steven R. Gundry is an American physician and low-carbohydrate diet author, most famous for his book 'Unlocking the Keto Code'. He is also the founder of Gundry MD, dedicated to dramatically improving human health, happiness, and longevity through his unique vision of diet and nutrition.

Dr Steven joins Angela to talk about mitochondrial uncoupling, specifically how you can eat certain foods designed to turbo-charge your metabolism, effectively wasting calories, enabling you to support energy and vitality while supporting fat loss at the same time.

KEY TAKEAWAYS:

Mitochondrial Uncoupling: Mitochondrial uncoupling is a process where the mitochondria waste calories to generate heat, which can enhance metabolism and support fat loss
Ketones as Signaling Compounds: Contrary to popular belief, ketones are not a super fuel for the body. Instead, they act as signaling compounds
Role of Diet in Longevity: Certain foods, such as spices (e.g., black pepper, cinnamon), fermented cheeses, and beverages like tea and red wine, can enhance mitochondrial uncoupling
Impact of Cold and Heat Exposure: Both cold exposure and sauna use can uncouple mitochondria, promoting metabolic health

TIMESTAMPS AND KEY TOPICS:

[00:00:27] Mitochondrial uncoupling explained.

[00:05:39] Ketogenic diet for seizure reduction.

[00:19:24] Insulin and fat storage.

[00:29:04] Cost-of-living hypothesis and aging.

[00:49:45] Melatonin in the Mediterranean diet.

[00:53:38] Sauna and cold exposure benefits.

[00:56:47] Red light therapy benefits.

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Bitesize Biohack - Muscle is Medicine - Protein, Menopause & Longevity | Dr. Gabrielle Lyon

Fri, 15 Aug 2025 00:00:00 -0000

Angela presents a bitesized, compelling discussion with Dr. Gabrielle Lyon about the transformative journey through perimenopause and menopause. They explore the critical importance of muscle health and the role of protein in maintaining vitality as women age. Dr. Lyon emphasises that decline is not inevitable and shares actionable insights on nutrition and exercise that can empower women to take control of their health

KEY TAKEAWAYS:

Muscle Health is Crucial: Building and maintaining skeletal muscle is essential for women, especially as they approach menopause
Nutrition Matters: A significant focus should be placed on dietary protein intake. The recommendation is to aim for about one gram of protein per pound of ideal body weight to support muscle health
Start Early or Start Now: It's important to begin focusing on muscle health and exercise early in life, but it's never too late to start. The best time to begin is today, regardless of past habits.
Addressing Menopausal Changes: Women going through perimenopause and menopause may experience changes in body composition, including increased visceral fat and loss of muscle mass

TIMESTAMPS AND KEY TOPICS:

[00:01:26] Muscle health and longevity.

[00:05:12] Optimal protein intake for health.

[00:10:15] Protein needs for menopausal women.

[00:11:45] Hormonal therapy and muscle loss.

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Masterclass: How to Reverse Biological Age, Balance Hormones & Slow Down Ageing- The Power of Glycans for Women’s Health - Nikolina Lauc

Mon, 11 Aug 2025 00:00:00 -0000

What if you could measure how fast your immune system is ageing—and actually reverse it? In this groundbreaking episode, I sit down with Nikolina Lauc, CEO and co-founder of GlycanAge, to unpack the science behind one of the most accurate biological age tests available today. We explore how lifestyle, hormones, and stress directly impact your biological age—and how you can use cutting-edge science to turn back the clock.

KEY TAKEAWAYS:

Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease
Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause
Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years
Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years

TIMESTAMPS AND KEY TOPICS:

[00:06:28] Aging immune system and inflammation.

[00:08:12] Glycans as aging measurement.

[00:26:40] Cost of sports on women.

[00:35:07] Stress impacts biological age.

[00:45:35] Cardiovascular health awareness.

[00:50:50] NAD precursors and glyconate.

[00:56:21] Aging research and health empowerment.

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Bitesize: Still Exhausted? Why Your Supplement Stack Isn’t Working | Dr Jacey Folkers

Fri, 08 Aug 2025 00:00:00 -0000

Angela and Dr Jacey Folkers present a bitesize focusing upon the critical role of B vitamins and other supplements in energy production and overall health.

They discuss the importance of understanding how B vitamins, particularly B12 in its methylcobalamin form, are essential for red blood cell maturation and energy levels, especially in individuals with genetic mutations like MTHFR

KEY TAKEAWAYS:

Importance of B Vitamins: B vitamins, particularly B6, B12 (in the form of methylcobalamin), and folate, are crucial for energy production and red blood cell maturation.
Impact of Caffeine on B Vitamins: Caffeine acts as a diuretic and stimulant, leading to the depletion of B vitamins in the body
Role of CoQ10: CoQ10 is essential for energy production in the body, and its levels can decline with age or due to the use of statin medications
Holistic Approach to Health: While supplements can support health, they are not a substitute for a healthy lifestyle

TIMESTAMPS AND KEY TOPICS:

[00:02:39] Importance of B vitamins for energy.

[00:03:48] CoQ10 and energy production.

[00:07:49] Oxidative stress and longevity.

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Fix Iron First: The Hidden Cause of Fatigue, Anxiety & Hormone Imbalance with Dr. Libby Weaver

Mon, 04 Aug 2025 00:00:00 -0000

Angela welcomes back the amazing Dr Libby Weaver, to explore the often-overlooked importance of iron in our diets and its critical role in overall health.

They discuss the alarming prevalence of iron deficiency, particularly among teenage girls and women in their menstruating years, and how it can lead to a range of health issues, including fatigue, anxiety, and thyroid dysfunction

KEY TAKEAWAYS:

Iron Deficiency Prevalence: Iron is the most common nutritional deficiency globally, affecting a significant percentage of women, particularly teenage girls
Importance of Iron: Iron is crucial for transporting oxygen in the body, producing neurotransmitters like dopamine and serotonin, and supporting thyroid function
Mental Health Connection: Anxiety and mood disorders can be linked to iron deficiency. Restoring iron levels may alleviate symptoms that are often misattributed
Dietary Considerations: Women, especially those following vegan or vegetarian diets, need to be mindful of their iron intake, as non-heme iron from plant sources is less bioavailable

TIMESTAMPS AND KEY TOPICS:

[00:00:38] Iron deficiency in teenage girls.

[00:22:52] Iron's role in thyroid function.

[00:35:57] Copper's role in iron metabolism.

[00:46:57] Iron absorption and exercise timing.

[00:57:49] Vegetarian sources of iron.

[01:04:13] Iron deficiency and perimenopause.

[01:12:32] Nourishing body, mind, and soul.

[01:14:47] Mindset and pregnancy perceptions.

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ABOUT THE GUEST

As a thirteen-time bestselling author, renowned speaker and founder of Bio Blends, Dr Libby (PhD) is here to transform the way you feel about your health. Known for her relatable style and remarkable ability to simplify the often complex science of health, Dr Libby connects the dots between what you eat, how you feel and how your body functions

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Bitesize with Angela: How to Boost Your Mood, Productivity & Mental Clarity in Perimenopause

Fri, 01 Aug 2025 00:00:00 -0000

Angela dives deep into the intricate relationship between mood, brain fog, neurotransmitters, and hormones, particularly during perimenopause.

In this bitesize, learn how low oestrogen levels can impact key neurotransmitters like dopamine, oxytocin, serotonin, and endorphins, leading to increased anxiety and mood swings.

KEY TAKEAWAYS:

Impact of Hormones on Mental Health: Low oestrogen levels during perimenopause can negatively affect neurotransmitters such as dopamine, serotonin, and oxytocin
Optimising Neurotransmitters: Engaging in activities that stimulate neurotransmitter production—such as physical exercise, spending time in nature, and practicing gratitude
Importance of Connection: Building and maintaining strong relationships is crucial for boosting oxytocin levels, which enhances feelings of love and connection
Mindful Technology Use: Reducing screen time, especially in the morning, can help maintain higher dopamine levels

TIMESTAMPS AND KEY TOPICS:

[00:00:36] Mood and neurotransmitters connection.

[00:03:35] Perimenopause and brain changes.

[00:06:21] The dose effect of neurotransmitters.

[00:12:51] Importance of nature walks.

[00:15:51] 21 day hormone reset program.

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EMFs, Sleep, Hormones & Autoimmunity: The Hidden Impact of Everyday Tech on Women’s Health | Kylen Ribeiro

Mon, 28 Jul 2025 00:00:00 -0000

Angela talks to Kylen Ribeiro, in a show designed to explore the often-overlooked topic of electromagnetic fields (EMFs) and radiation, discussing their potential health impacts and ways to protect ourselves.

Kylen explains the spectrum of EMF radiation, from low-frequency sources like electrical devices to higher-frequency signals from cell phones and Wi-Fi.

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EMF Radiation Chart: https://defendershield.com/pages/electromagnetic-spectrum

KEY TAKEAWAYS

Understanding EMFs: Electromagnetic field radiation (EMF) encompasses various signals emitted from devices like cell phones, Wi-Fi, and even battery-powered items
Health Risks: Long-term exposure to EMFs can lead to serious health issues, including brain tumors, DNA damage, and fertility problems
Children's Vulnerability: Children are more susceptible to EMF exposure due to their developing brains and bodies
Practical Solutions: To minimise EMF exposure, individuals can use protective products such as EMF-blocking phone cases, AirTube headphones, and clothing designed to shield against radiation

TIMESTAMPS AND KEY TOPICS

[00:00:18] EMF radiation explained.

[00:21:47] Children's vulnerability to EMF exposure.

[00:38:09] Bedroom environment for better sleep.

[00:49:10] EMF exposure and animal health.

[01:00:22] Tech-free habits for children.

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ABOUT THE GUEST

Kylen is the Chief Executive Officer at DefenderShield, and is responsible for leading the strategic growth of the company. After growing up in Raleigh, NC, Kylen moved to Tallahassee, FL to complete her lifelong swimming career at Florida State University as the Women’s Swimming and Diving Team Captain. Kylen graduated with a B.S. in Marketing and Management and married her fellow teammate turned husband. She continued her education as a Seminole and went on to earn her Masters in Business Administration.

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Muscle, Menopause & GLP-1s: How to Protect Your Strength While Losing Fat | Dr Jack Mosley

Fri, 25 Jul 2025 09:34:00 -0000

Angela examines the complexities of food noise and the impact of GLP-1 medications with Dr. Jack Mosley, author of "Food Noise." They explore why some individuals experience more food cravings than others, discussing the interplay of genetic and environmental factors, as well as the emotional components tied to eating.

KEY TAKEAWAYS

Food Noise and Cravings: Individuals experience varying levels of "food noise," or cravings, influenced by genetic predispositions and environmental factors
Nutritional Deficiencies: Many people are overfed but undernourished, leading to cravings driven by nutrient insufficiencies
GLP-1 Medications: GLP-1 medications, such as Ozempic and Wegovy, work by regulating blood sugar, slowing gastric emptying, and affecting brain pathways
Importance of Lifestyle Changes: While GLP-1 medications can aid in weight loss, they should be accompanied by lifestyle changes, including a nutritious diet and regular exercise

TIMESTAMPS AND KEY TOPICS

[00:05:25] GLP-1 and appetite reduction.

[00:09:14] Rapid weight loss and muscle loss.

[00:20:06] Importance of muscle in aging.

[00:36:09] Scurvy and modern nutrition.

[00:41:54] Weight loss medications and recipes.

VALUABLE RESOURCES

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Food Noise: How weight loss medications & smart nutrition can silence your cravings https://amzn.eu/d/82fCVHP

Intermittent Fasting, Intelligent Exercise & Simple Habits to Boost Longevity & Performance with Dr Michael Mosley https://lnk.to/EP_202

ABOUT THE GUEST

Jack studied medicine at Newcastle University and received a Distinction in his Masters of Research in diabetes with Professor Roy Taylor, whose remarkable work proved the transformative effect of weight loss and diet on type 2 diabetes, leading many hundreds of thousand putting their diabetes into remission

ABOUT THE HOST

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.

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The Science Behind EMFs, Mitochondria & Frequency Healing with Todd Shipman: Can Quantum Energy Improve HRV, Sleep & Recovery?

Mon, 21 Jul 2025 00:00:00 -0000

Angela welcomes back Todd Shipman to discuss the impact of modern technology and electromagnetic fields (EMFs) on our health, particularly focusing on their effects on mitochondria and overall well-being.

Together they explore how our bodies respond to the constant barrage of EMFs from devices like mobile phones and laptops, highlighting the resilience of our mitochondria and the silent stressors we may not feel

KEY TAKEAWAYS:

Impact of EMFs on Health: Exposure to electromagnetic fields (EMFs) from technology can lead to silent stressors that affect mitochondrial function
Variability in Sensitivity: While not everyone feels the effects of EMFs, individuals with underlying health issues, such as autoimmune diseases or chronic fatigue, may experience greater sensitivity
Heart Rate Variability (HRV) as a Biomarker: HRV is a key indicator of overall health and resilience. Studies show that exposure to EMFs can lower HRV
Quantum Energy and Entanglement: Quantum energy, which operates at a subatomic level, can neutralise the negative effects of EMFs.

TIMESTAMPS AND KEY TOPICS:

[00:05:12] Mitochondrial energy allocation and health.

[00:08:32] EMF effects on heart rate variability.

[00:25:27] Quantum upgrade technology results.

[00:39:00] EMF protection and intensity levels.

[00:45:11] David Hawkins' map of consciousness.

[00:59:32] Fertility and sperm production.

VALUABLE RESOURCES To get your 15 day free trial of the Quantum Upgrade, go to https://quantumupgrade.io/and use code ANGELA15 . No credit card required.

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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ABOUT THE GUEST

Todd has been enthusiastic about all things human performance and alternative forms of healing for over a decade. He works with Leela Quantum Tech and is passionate about quantum energy, and the benefits people can experience with it

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Bitesize: Wim Hof Breathwork for Women - Calm Anxiety, Boost Focus & Rewire Your Stress Response | Laura Hof

Fri, 18 Jul 2025 00:00:00 -0000

For this bitesize, Angela presents a piece of her conversation with Laura Hof, examining the transformative power of the Wim Hof Method, particularly focusing on the benefits of ice baths and breathing techniques for managing stress and enhancing emotional regulation.

They discuss how overcoming the immediate stress response triggered by ice baths serves as a metaphor for tackling various stressors in life, ultimately fostering resilience and confidence

KEY TAKEAWAYS

Ice Bath as a Metaphor for Overcoming Stress: Engaging in an ice bath serves as a powerful metaphor for confronting various stressors in life, such as work challenges or personal limitations
Cross Adaptation and Stress Resilience: The practice of enduring an ice bath leads to cross adaptation, where the skills learned in managing one type of stress can be applied to other stressors in life
Impact on Emotional Regulation: Women, particularly high achievers, benefit significantly from improved emotional regulation through methods like the Wim Hof technique
Scientific Evidence of Brain Changes: Studies indicate that practicing the Wim Hof method can lead to measurable changes in the brain, such as increased activity in the CB1 receptor

TIMESTAMPS AND KEY TOPICS

[00:00:10] Overcoming stress through ice baths.

[00:08:04] Nervous system regulation techniques.

[00:08:22] Nervous system balance and flexibility.

VALUABLE RESOURCES

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Listen to the full episode at https://lnk.to/EP452

ABOUT THE HOST

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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How Breathwork Rewires the Brain, Releases Trauma & Builds Resilience | Stuart Sandeman

Mon, 14 Jul 2025 00:00:00 -0000

Angela talks to Stuart Sandeman about the profound impact of breath on our emotional and physical well-being. They explore how trauma and life experiences can manifest in our bodies, particularly through breathing patterns, and discuss the importance of breathwork in releasing stored tension and emotions.

Stuart also shares his personal journey of grief following the loss of his girlfriend and how breathwork helped him process his emotions.

KEY TAKEAWAYS

Breath and Emotion Connection: The way we breathe is closely linked to our emotional state. Short, shallow breathing often correlates with feelings of anxiety or fear, while deeper, more expansive breathing is associated with feelings of calm and joy.

Breathing Archetypes: Individuals have different breathing patterns or archetypes that reflect their emotional and psychological states.

Impact of Trauma on Breath: Traumatic experiences can lead to physical tension and altered breathing patterns. This tension is often held in specific areas of the body

Breathwork for Emotional Release: Engaging in breathwork can facilitate the release of stored emotions and trauma

TIMESTAMPS AND KEY TOPICS

[00:02:01] Breath and emotional release.

[00:07:40] Somatic release through breathwork.

[00:23:06] Breath awareness and archetypes.

[00:36:39] Managing public speaking nerves.

[00:45:12] Breath and energy alignment.

[00:51:04] Creating space for daily practice.

[00:57:20] Optimal breathing rate for health.

[01:03:30] Breathing patterns and personal change.

[00:00:00] Hypnotic accents and conversation.

VALUABLE RESOURCES

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Bitesize: How to Reverse Mitochondrial Aging, Boost Energy & Strength – with Dr. Anurag Singh

Fri, 11 Jul 2025 00:00:00 -0000

Angela and Dr Anurag Singh present a bitesixe edition of their conversation focussing upon mitochondrial health and its implications for overall well-being. They discuss the emerging methods for assessing mitochondrial age, including innovative blood-based assays that could soon be available in clinical settings. The conversation highlights the role of urolithin A, a postbiotic derived from the gut microbiome, in enhancing mitochondrial function and energy production

KEY TAKEAWAYS:

Mitochondrial Age Testing: Current methods for assessing mitochondrial health include advanced MRI techniques and the development of blood-based assays
Role of NAD and Phosphocreatine: NAD levels and phosphocreatine from creatine metabolism are crucial for mitochondrial health and muscle longevity
Urolithin A as a Postbiotic: Urolithin A is a postbiotic produced by gut bacteria from the metabolism of polyphenols found in foods like pomegranates and berries
Variability in Urolithin A Synthesis: The ability to synthesise urolithin A varies significantly among individuals, influenced by dietary habits and gut microbiome health

TIMESTAMPS AND KEY TOPICS:

[00:03:20] Urolithin A and mitochondrial health.

[00:05:35] Variance in urolithin A synthesis.

[00:10:39] Urolithin A and athletic recovery.

VALUABLE RESOURCES

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Link to the full episode - https://lnk.to/EP436

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Get 10% off your first order of Mitopure at timeline.com/angela with code ANGELA

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Is Your Health Advice a Lie? Dr. Idz on What the Science Really Says

Mon, 07 Jul 2025 00:00:00 -0000

The amazing Dr. Idz joins Angela to debunk common myths surrounding nutrition and health, emphasising the importance of providing the public with accurate information to combat misinformation prevalent on social media.

Dr. Idz shares his journey into the world of health content creation, driven by the confusion and anxiety many experience regarding dietary claims, including the misconceptions about coffee, gluten, and the impact of artificial ingredients on health

KEY TAKEAWAYS:

Misinformation in Nutrition: There is a significant amount of misinformation surrounding nutrition and health, particularly on social media platforms.
Role of Social Media: The rise of social media has led to increased confusion and anxiety regarding health information.
Impact of Diet on Health: While diet can influence certain health outcomes, it is not a cure-all.
Gluten and Glyphosate Myths: Claims linking gluten and glyphosate to widespread health issues, such as leaky gut or celiac disease, are often exaggerated.

TIMESTAMPS AND KEY TOPICS:

[00:01:18] Public confusion about health claims.

[00:08:55] Coffee and mold myths.

[00:15:28] Glyphosate and gut health myths.

[00:30:54] Chemophobia and irrational fears.

[00:32:18] High fat sugar salt classification.

[00:52:11] Wellness industry's fear-mongering narrative.

[00:55:44] Calm and reasonable health advice.

[01:23:32] Social media and health education.

VALUABLE RESOURCES

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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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today

ABOUT THE GUEST

Dr Idrees Mughal, widely recognised as Dr Idz, is a medical doctor with a Master's degree in Nutritional Research and board certification in Lifestyle Medicine. He is an internationally renowned expert, celebrated for his published work, including his book ‘Saturated Facts.’

Dr Idrees Mughal’s latest book: Saturated Facts: A Myth-Busting Guide to Diet and Nutrition in a World of Misinformation https://amzn.eu/d/1Ap4nqw

@dr_idz on Instagram and Tiktok

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Bitesize: Grey Area Drinking - The Hidden Cost of “Just One Drink”. How Alcohol Impacts Stress, Hormones & Confidence | Sarah Rusbatch

Fri, 04 Jul 2025 00:00:00 -0000

The bitesize this week comes courtesy of Angela's conversation with Sarah Rusbatch, in which they examine the complexities of alcohol consumption, particularly focusing on the concept of "grey area drinking," which exists between social drinking and severe alcohol use disorder. They discuss the societal pressures surrounding alcohol, the emotional reliance many individuals develop, and the challenges faced when attempting to quit drinking.

KEY TAKEAWAYS:

Understanding Grey Area Drinking: Grey area drinking refers to a spectrum of alcohol consumption that falls between occasional drinking and severe alcohol use disorder.
Social and Relationship Challenges: Individuals in the grey area often find it difficult to navigate social situations and relationships, especially if their friends or partners continue to drink.
Importance of Community Support: Having a support system is crucial for those trying to reduce or eliminate alcohol consumption.
Neurotransmitter Effects: Alcohol consumption affects neurotransmitters like GABA and dopamine, leading to a cycle of temporary relief followed by increased anxiety and cravings.

TIMESTAMPS AND KEY TOPICS:

[00:00:57] Grey area drinking explained.

[00:05:37] Need for sober support.

[00:09:11] Transient effects of alcohol.

[00:10:45] Alcohol's impact on neurotransmitters.

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible:

Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster

Link to full episode - https://lnk.to/EP460

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Ultra Processed Women: The Hidden Ingredients Wrecking Women’s Health

Mon, 30 Jun 2025 00:00:00 -0000

Angela talks to Milli Hill, a passionate advocate for women's health and author of "Ultra Processed Women" to delve into the often-overlooked impact of ultra-processed foods and personal care products

Milli shares her journey and research findings, highlighting how dietary choices can influence hormonal balance, energy levels, and overall well-being.

KEY TAKEAWAYS:

Impact of Ultra-Processed Foods: Ultra-processed foods can significantly affect women's health, particularly during perimenopause and menopause
Mitochondrial Health: Supporting mitochondrial function through nutrients like Urolithin A can enhance energy levels, muscle strength, and vitality
Microbiome Connection: The health of the vaginal microbiome is influenced by diet, particularly the consumption of plant-based fibres
Consumer Awareness: Many everyday foods and personal care products contain harmful chemicals and endocrine disruptors

TIMESTAMPS AND KEY TOPICS:

[00:02:12] Ultra-processed foods and health.

[00:15:06] Teaching children about food.

[00:23:22] Female microbiome and health.

[00:27:50] Microbiome seeding during childbirth.

[00:38:54] Food industry priorities and health.

[00:53:11] Practical advice for healthy eating.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 20% with code ANGELA at https://lvluphealth.com/angela

Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today

Ready to feel like yourself again? Join Angela’s 21-Day Hormone Reset (starts on July 7th) - a science backed plan to support your body through perimenopause - get 50% off with Early Bird Pricing at angelafoster.me/reset

ABOUT THE GUEST

Milli Hill is a writer and freelance journalist with a passion for women’s rights in childbirth . Her book The Positive Birth Book is one of the UK’s leading pregnancy guides and has sold over 100k copies since publication in 2017. Her newest book, Ultra Processed Women, is published in July 2025 with a fifth book to follow in 2026.

Instagram:https://www.instagram.com/milli.hill/

Substack: https://millihill.substack.com/

Website:http://www.millihill.co.uk

Milli’s book Ultra Processed Women is out on 3rd July

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Bitesize Biohack: GHK-Cu Peptide - The Skin Biohack for Collagen, Hydration & Anti-Aging

Fri, 27 Jun 2025 00:00:00 -0000

This week's bitesize delves into the fascinating world of peptides, particularly focusing on GHK and its role in supporting collagen networks within the body.

The discussion highlights the significant collagen loss women experience post-menopause and how this impacts both appearance and joint health, while exploring the benefits of combining GHK with hyaluronic acid and vitamin C to enhance skin health and hydration from the inside out.

KEY TAKEAWAYS:

Collagen Loss Post-Menopause: Women can lose up to 30% of their collagen within the first five years after menopause, impacting both visual appearance and overall joint health.
GHK Peptide Benefits: GHK stimulates collagen, elastin, and proteoglycans, enhancing skin structure, elasticity, and wound healing, while also reducing oxidative stress and photo damage.
Synergistic Effects of Ingredients: Combining GHK with other supplements like hyaluronic acid, collagen peptides, and vitamin C can enhance overall skin health and anti-aging effects, as they work through different mechanisms.
Liposomal Delivery: Using liposomes to deliver peptides like GHK improves absorption rates significantly, allowing for better efficacy compared to traditional methods.

TIMESTAMPS AND KEY TOPICS:

[00:01:06] Collagen and skin health benefits.

[00:05:26] Peptides for anti-aging effects.

[00:08:37] Liposomal peptide absorption methods.

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible:

Uplevel your skin and get 15% off GHKCu and other peptide formulations at lvluphealth.com/angela with code ANGELA15 at checkout

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Hot Flashes, Menopause Rage, Insomnia — And How to Advocate for Yourself in Perimenopause | Amy Alkon

Sun, 22 Jun 2025 22:00:00 -0000

In this episode, I talk to expert Amy Alkon about the critical issues surrounding women's health, particularly focusing on perimenopause and menopause.

We look at the shortcomings of the medical system in addressing these stages, and Amy shares insights from her book, "Going Menopostal," emphasising the importance of understanding hormonal changes and the role of progesterone in women's health.

KEY TAKEAWAYS:

Lack of Training: Many gynecology departments lack adequately trained doctors in perimenopause
Perimenopause Symptoms: Perimenopause can last 3 to 10 years and presents various symptoms such as sleep disturbances and bleeding
Progesterone: Adequate progesterone is essential for counterbalancing oestrogen

Advocacy: Women are encouraged to advocate for their health by seeking specialists, understanding their individual risks

TIMESTAMPS AND KEY TOPICS:

00:00:14 - Perimenopause and menopause care.

00:09:09 - Glymphatic system and brain health.

00:21:05 - Importance of progesterone in health.

00:26:01 - Resistance training benefits for health.

00:39:00 - Women advocating for their health.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today

ABOUT THE GUEST

Amy Alkon is an independent investigative science writer specializing in “applied science”—using scientific evidence to solve real-world problems.

Alkon critically evaluates and synthesizes research across disciplines and then translates it into everyday language, empowering regular people to make scientifically informed decisions

http://amyalkon.net

X: @amyalkon

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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 health care professional before taking any steps to implement any of the items discussed in this podcast.

Bitesize: What Every Woman Needs to Know About Toxins, Sleep & Energy | Catharine Arnston

Thu, 19 Jun 2025 23:00:00 -0000

Angela is joined by special guest, Catharine Arnston to talk about the health benefits of two powerful algae: spirulina and chlorella. Spirulina is highlighted as a "brain food" that energises both mentally and physically, making it ideal for fitness enthusiasts and those on a weight loss journey. In contrast, chlorella is described as "gut food," known for its high chlorophyll content, which aids in building blood, killing bacteria, and detoxifying the body

KEY TAKEAWAYS:

Spirulina vs. Chlorella: Spirulina is known as "brain food" due to its energising properties and high protein content
Importance of Chlorophyll: Chlorophyll is crucial for building healthy blood and has antibacterial properties.
Chlorella with its high chlorophyll content, can support blood health and immune function.
Detoxification Benefits: Chlorella has a unique cellulose wall that allows it to bind to and remove toxins, heavy metals, and pesticides from the body
Gut Health and Immune Support: Chlorella supports gut health by providing fibre necessary for a healthy gut biome

TIMESTAMPS AND KEY TOPICS:

02:12 Chlorella as a wellness tool.

05:02 Chlorophyll's health benefits explained.

07:34 Alkaline diet benefits for health.

11:48 Chlorella and immune system health.

13:53 Benefits of chlorella for digestion.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Link to the full episode

A BIG thank you to our sponsors who make the show possible:

Save 20% on your first order of Timeline Mitopure® throughout June with code ANGELA at timeline.com/angela

Save 20% on Energybits here

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Immune to Age: The Real Secret to Longevity Isn’t What You Think – with Dr Jenna Macciochi

Sun, 15 Jun 2025 23:00:00 -0000

This episode of High Performance Health is a powerful reminder that the true path to longevity isn’t found in chasing supplement stacks or living to 160—it’s about becoming immune to aging by mastering the fundamentals. Angela sits down with Dr Jenna Macciochi, immunologist, author, and high-performance breathwork coach, to explore how chronic inflammation, lifestyle, mindset, and motherhood all shape our biological age far more than we realize.

Dr Jenna's new book Immune to Age presents a revolutionary framework: understanding the immune system as a dynamic force through the seasons of life—from birth to old age. In this heartfelt, science-rich conversation, Jenna and Angela dive into everything from burnout and HRV to intuition, parenting, alcohol, and the myth of the perfect biohacking protocol. This is the longevity conversation every woman needs to hear.

KEY TAKEAWAYS:

Chronic Inflammation: The Silent Driver of Aging : The immune system's slow burn of inflammation is the root cause behind most chronic diseases and early aging.
The Parenting Connection: Children phase-lock to their mother’s HRV—your emotional regulation teaches them how to regulate themselves.
Burnout & Intuition: Ignoring your intuition and pushing through stress leads to burnout. Slowing down and listening is the real path to resilience.
Longevity Isn’t Just About Data: Healthspan matters more than lifespan. Fancy tests are fun, but it’s the basics—food, movement, sleep, breath—that move the needle.
Alcohol, Sleep & Energy: Giving up alcohol even temporarily can have a massive ripple effect on mood, energy, and parenting.
Immune System Through the Life Course: From womb to old age, your immune system evolves—and it’s never too early or too late to care for it.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

3:49 – Why healthspan matters more than lifespan

8:34 – Advice for working women juggling everything

12:15 – How meditation rewires stress and physiology

16:42 – Garbage time, HRV, and parenting insights

22:23 – Female intuition, hormones & relationships

29:10 – Jenna’s daily health and movement routine

34:28 – Alcohol and the “tiny experiment” approach

41:52 – Jenna’s new book: Immune to Age

49:37 – Cancer, inflammation & microbiome connection

59:24 – How to filter conflicting wellness advice 1:00:16 – Tests that matter (and those that don’t)

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.

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

Pre order Dr Jenna’s book: Immune To Age: The Game Changing Science of Immune Health (releasing on 3rd July 2025)

ABOUT THE GUEST

Based in Brighton, Dr Jenna is a Senior Lecturer in Immunology at The University of Sussex and a fitness instructor and health coach. She integrates her extensive academic knowledge with practical experience, guiding individuals and businesses in the wellness and performance sectors. A certified high-performance breathwork coach, Jenna provides functional breathing assessments and breath training to help clients unlock their full potential and enhance physical and mental well-being and performance.

Her expertise in supplement formulation benefits individuals seeking targeted supplement protocols and bloodwork analysis for their health goals. Her expertise in supplement formulation can assist businesses in creating compliant, scientifically-backed health products.

She is the author of two seminal books "Immunity: The Science of Staying Well" (Harper Collins, 2020) and "Your Blueprint for Strong Immunity" (Yellow Kite, 2022). Her books combine cutting-edge research with practical advice, making them essential reads for anyone looking to live a healthier life.

Jenna loves crafting recipes and rituals inspired by her farm-to-table Scottish roots and capturing her family’s Italian heritage. As a mother of twins and a keen home cook, she brings a personal and realistic touch to her scientifically-baked advice.

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Biohacking News: The Viral Honey Diet, CGMs, Marshmallows & Parenting - Angela’s Conversation with Tony Wrighton

Thu, 12 Jun 2025 23:00:00 -0000

Get ready for a fast-paced and entertaining episode as Angela Foster flips roles with Tony Wrighton on Biohacking News! After their in-depth Monday conversation on mindset, identity, and longevity, this lighter follow-up dives into the quirks of the latest trends in health—from the viral “honey diet” to CGMs and marshmallows as part of your biohacking toolkit.

Angela and Tony break down the science (and the nonsense) around sugar timing, protein timing, fructose metabolism, and even dive into parenting hacks, including sneaky ways to get protein into picky kids. Plus, they explore why recovery is the true secret to high performance and how breathwork and skincare are taking centre stage in Angela’s latest health rituals.

KEY TAKEAWAYS

The Viral Honey Diet Explained: A sugar-heavy, protein-delayed diet trending online—Angela questions the science behind it.
CGMs & Sugar Spikes: Why Angela isn’t sold on fruit-only mornings and how she uses CGMs to personalize nutrition.
Parenting Meets Biohacking: Angela shares how she gets protein into her kids—think smoothies, whey isolate, and acai bowls.
Protein Timing & Female Physiology: Why women in midlife benefit from prioritizing protein in the morning for body composition and focus.
Breathwork & Somatic Release
Angela reveals how somatic breathwork helped her unlock deep emotional healing and mindset clarity.

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

6:00 – CGM data, sugar spikes, and liver concerns

10:24 – Why protein timing matters for women

12:40 – The science wars: seed oils, carbs, and muscle gain

16:22 – Would she try the honey diet? Probably not

20:20 – Why metabolic health and high performance are merging

25:28 – Nighttime parenting challenges and brain stagnation

29:16 – Environmental toxins and health risks

30:13 – Angela’s favourite current biohacks: microneedling and somatic breathwork

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.

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ABOUT THE GUEST

Tony Wrighton

Bestselling Author, Broadcaster, and Human Performance Expert

I live in sunny Portugal with my family, where I spend my time travelling, playing sport, and occasionally butchering the Portuguese language (but trying my best).

I'm a bestselling author published in 13 languages, host of the Biohacking News podcast, and an expert in behaviour change, health optimisation, and human performance.

Before turning my focus fully to my author career, I spent 15 years as a national broadcaster, hosting shows for Sky News, Sky Sports, and ITV — good times, although I don't miss the 3am alarms.

These days, I help experts, entrepreneurs, and high performers transform their health, behaviour, and impact. And perhaps my biggest (ahem) flex: I'm the world's bestselling histamine intolerance author. Life’s full of surprises.

I trained in Neuro-Linguistic Programming to the highest level with Richard Bandler, Paul McKenna, and Andy Smith, alongside further certifications in coaching leadership, EFT, and energy psychology. This work now underpins my coaching across health, mindset, and human performance.

I also work with high-level experts and authors to publish impactful books through my Premium Publishing Support program. If you'd like to explore working together, get in touch.

https://www.tonywrighton.com/

https://histamineintolerance.net/home2

Instagram: @tonywrighton

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The Missing Link in Longevity: Identity, Recovery & High Performance with Tony Wrighton

Sun, 08 Jun 2025 23:00:00 -0000

In this rich and deeply personal episode of the High Performance Health Podcast, Angela sits down once again with her good friend and repeat guest Tony Wrighton for a powerful conversation about the real drivers of longevity. This is not your typical biohacking talk—Tony shares why mindset, identity, and nervous system regulation might be more important than any supplement stack or cold plunge when it comes to aging well.

They explore the dangers of over-biohacking, how subconscious beliefs affect your healthspan, and why emotional regulation, human connection, and the way you talk to yourself could add more years to your life than any wearable device. Angela and Tony also open up about parenting, histamine intolerance, HRV hacks, and how to rewire your habits and behaviors from the inside out.

KEY TAKEAWAYS:

Mindset Drives Longevity: A positive belief system around aging can add up to seven years to your life—more than giving up smoking.
Cold Plunges Aren’t Always Healing: For anxious or overstimulated types, daily cold plunges may increase stress, not reduce it.
Human Connection Heals: Simple moments like cuddling your kids or laughing with loved ones can measurably spike your HRV.
Tracking Creates Lasting Change: Tony shares his daily accountability method with WhatsApp and how it keeps habits on track long-term.
Overdoing Biohacks Can Backfire: Supplements, fasting, and intense training may accelerate aging if not balanced with recovery and intuition.
Histamine Intolerance & Longevity: Stress and inflammation drive histamine issues, and Tony explains how mindset and air quality play a role in relief.

TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction

3:58 – The stress-histamine connection

7:45 – What Tony learned from Portugal and HRV

10:23 – Oxytocin, cuddles, and nervous system healing

16:02 – How to rewire limiting beliefs

18:45 – Activating parasympathetic healing through rituals

21:22 – How to maintain breakthroughs post-retreat

23:24 – WhatsApp tracking for habit accountability

27:08 – Red light therapy and sinus health

36:39 – Monetising expertise through self-publishing

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today

ABOUT THE GUEST

Tony Wrighton

Bestselling Author, Broadcaster, and Human Performance Expert

I live in sunny Portugal with my family, where I spend my time travelling, playing sport, and occasionally butchering the Portuguese language (but trying my best).

I'm a bestselling author published in 13 languages, host of the Biohacking News podcast, and an expert in behaviour change, health optimisation, and human performance.

Before turning my focus fully to my author career, I spent 15 years as a national broadcaster, hosting shows for Sky News, Sky Sports, and ITV — good times, although I don't miss the 3am alarms.

I also work with high-level experts and authors to publish impactful books through my Premium Publishing Support program. If you'd like to explore working together, get in touch.

https://www.tonywrighton.com/

https://histamineintolerance.net/home2

Instagram: @tonywrighton

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Bitesize: Perimenopause - Why Your Workouts Aren’t Working And What to Do About It | Stephanie Estima

Thu, 05 Jun 2025 23:00:00 -0000

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.

KEY TAKEAWAYS:

Why Your Old Workouts Fail: Perimenopause shifts your hormonal landscape—meaning what worked before likely won’t now.
The Belly Fat Mystery: Fat migrates to your midsection due to hormonal and metabolic changes, but it can be reversed.
The Power of Upper Body Training: Shoulders and back are key for creating symmetry and visual balance—don’t skip them!
The HIIT Mistake Most Women Make: Too much intensity (especially long HIIT classes) can backfire by raising cortisol and exhausting you.
Temporary Keto for PCOS & Belly Fat: A short-term carb reduction can improve insulin sensitivity and reduce visceral fat—but it's not forever.

TIMESTAMPS AND KEY TOPICS:

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)

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Link to the full episode - https://lnk.to/EP_407

A BIG thank you to our sponsors who make the show possible:

Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart

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Replay: The DOSE Effect and The Truth About Dopamine, Focus & How to Reset Your Brain Without Quitting Social Media | TJ Power

Sun, 01 Jun 2025 23:00:00 -0000

What if you could naturally rewire your brain to feel more motivated, focused, and emotionally balanced—without needing to escape life, go off-grid, or take a two-week digital detox?

In this powerful re-release, Angela sits down with neuroscientist and author TJ Power to explore The Dose Effect—his revolutionary framework for recalibrating your brain’s chemistry using four key neurochemicals: dopamine, oxytocin, serotonin, and endorphins (aka DOSE). This conversation feels more relevant than ever, especially in light of new research showing that just two weeks offline can reverse a decade of age-related cognitive decline.

TJ opens up about his personal journey through grief, addiction, and distraction—and how rebalancing his brain chemistry transformed his life. You’ll walk away with tangible, science-backed tools to regulate your mind, reset your focus, build confidence, and deepen your connection to yourself and others… starting with how you spend the first 5 minutes of your day.

KEY TAKEAWAYS

The Dopamine Trap: Why modern life overstimulates your brain—and how that leads to burnout, procrastination, and low mood.
Quiet = Clarity: Learn how "cleaning the filing cabinet" of your thoughts helps reset your nervous system and sleep better.
Oxytocin & Confidence: The surprising link between love, connection, and the kind of inner confidence that lasts.
Flow, Focus & Fatigue: How to train your brain for high performance without crashing your motivation.
From Addicted to Aligned: TJ’s personal story of healing from grief and distraction by mastering the DOSE effect.
Morning Momentum: Why the first 5 minutes of your day shape your entire brain chemistry—and what to do instead of reaching for your phone.

TIMESTAMPS AND KEY TOPICS

0:00 - Introduction

0:29 - Introduction to D.O.S.E. and mental health strategies

2:56 - TJ’s personal story and journey to neuroscience

5:15 - Balancing happiness with realistic expectations

10:05 - Breaking long-term goals into achievable steps

22:44 - The importance of quiet walks in nature

36:29 - Dopamine and serotonin impacts of cold and heat exposure

54:58 - Managing dopamine addiction with tech and alcohol

57:19 - Building confidence through oxytocin and self-connection

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

VALUABLE RESOURCES

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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.

ABOUT THE GUEST

TJ Power is the lead neuroscientist at The DOSE Lab, author of The DOSE Effect and the co-founder of Neurify. Tj investigates how our social media-driven lifestyles are impacting our brain chemistry.
After completing his degrees and lecturing at the University of Exeter, he developed DOSE, a framework that elevates Dopamine, Oxytocin, Serotonin, and Endorphins. Tj then began sharing his DOSE strategies on Instagram leading to the formation of an amazing community of over 600,000 people.
Throughout the last two years, Tj has delivered over 500 live experiences at institutions
such as Oxford University, Amazon, and the NHS. With over 50,000 people now trained in DOSE, Tj is an internationally respected neuroscience educator and a go-to authority for unlocking human potential in the age of social media.

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Bitesize: The Real Reason You’re Still Tired Even When You Hydrate

Thu, 29 May 2025 23:00:00 -0000

You’ve heard that staying hydrated is key to better health—but what if drinking more water isn’t enough? In this powerful episode, Angela sits down with quantum biology expert Carrie Bennett to reveal why true hydration depends on how water behaves inside your cells—not just how much you drink.

Carrie shares the science behind structured water (EZ water) and why it holds the key to energy, cellular health, and resilience. From chronic fatigue to gut issues, discover how water’s structure, mineral content, and energetic charge can make all the difference in how you feel—especially if you’re doing “everything right” and still feel off.

KEY TAKEAWAYS:

Structured Water Is the Missing Link: The water inside your cells behaves like a gel, not a liquid—and this structure powers energy production.
Minerals Matter More Than You Think: Mineral-rich, structured water supports hydration at the cellular level—plain RO or distilled water won’t cut it unless remineralised.
Why Tap Water May Be Harming You: Carrie breaks down the toxic load hidden in tap water—think fluoride, chlorine, and microplastics.
Water Has Memory and Energy: Natural spring water carries geometric patterns that convey information to your body—this goes beyond hydration into quantum healing.
How to Re-Structure Your Water at Home: From mineral drops to vortexers and light exposure, simple hacks can re-energise your water and your cells.

TIMESTAMPS AND KEY TOPICS:

0:00 — Why drinking water isn’t enough

0:57 — Carrie’s burnout story and the limits of Western tools

4:20 — The body is 70% water—what does that really mean?

5:05 — Dr. Gerald Pollack and the 4th phase of water

8:55 — Spring water, filters, and why structure matters

9:42 — Is your water helping or harming you?

11:00 — How nature-structured water holds energy and healing info

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Link to the full episode - https://lnk.to/EP422

A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

What if Stress Isn’t the Enemy? How to Turn it Into Power | Jeff Krasno

Sun, 25 May 2025 23:00:00 -0000

What if stress wasn’t your enemy—but your most underutilized superpower? In this deeply inspiring episode, Angela sits down with Jeff Krasno—co-founder of Wanderlust and Commune and author of Good Stress—to explore the revolutionary idea that the right kind of stress can become your greatest ally in health, healing, and personal transformation.

Jeff shares his raw and relatable journey from burnout and pre-diabetes to total life realignment—using fasting, breathwork, spiritual philosophy, and muscle building not just to lose 70 pounds but to become the man, father, and leader he always knew he could be. This conversation is packed with actionable tools, soulful perspective shifts, and the science-meets-spirit strategies to help you realign your body, your mind, and your mission—starting today.

KEY TAKEAWAYS:

Wellness Is a Process, Not a Product: True health is found in dynamic balance—not perfection—and it evolves moment by moment.
You Are Not Your Story: Jeff explains how spiritual and scientific insights helped him break free from old identity patterns and emotional eating.
The Power of Good Stress: Fasting, cold therapy, strength training, and tough conversations can all act as ‘positive stressors’ that build resilience and growth.
Muscle: Your Metabolic Powerhouse: Muscle isn’t just for strength—it’s a hormone-secreting, glucose-clearing organ that supports mood, metabolism, and brain health.
Reclaiming Food Freedom with Fasting: Jeff shares how intermittent fasting helped him pause emotional cravings and reconnect to choice and presence.
The Art of Stressful Conversations: Learn Jeff’s powerful tools for emotional regulation and true connection—like steel manning, sonder, and active listening.

TIMESTAMPS AND KEY TOPICS

00:00 – Introduction

07:28 – Rewriting Your Story

11:59 – Meditation and Identity Deconstruction

18:20 – When Your Brand Doesn’t Match Your Lifestyle

24:51 – The Transformational Power of Fasting

30:26 – What Motivated Jeff’s Transformation

37:51 – Metabolic Flexibility & Muscle as Medicine

45:15 – Emotional Resilience through Stressful Conversations

54:33 – Health, Wealth & Happiness Now

58:47 – Where to Find Jeff & His Work

VALUABLE RESOURCES

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:

Timeline Longevity for cellular energy and muscle strength. For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10

ABOUT THE GUEST

Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast, interviewing a wide variety of luminaries from Deepak Chopra and Marianne Williamson to Matthew McConaughey and Gabor Maté.

His latest venture expands Jeff’s personal story and protocols into a book,Good Stress: The Benefits of Doing Hard Things (Hay House, March 2025). The book dives deeper into the concepts from the course, distilling insights from over 400 podcast conversations Jeff has conducted, along with his personal experiences applying these ideas to transform his own health. It explores deliberate, self-imposed behaviors that promote social, psychological, and physical well-being, offering both a philosophical exploration of true wellness and practical steps to achieve it.

Jeff’s book: Good Stress: The Health Benefits of Doing Hard Things https://www.amazon.com/Good-Stress-Health-Benefits-Things/dp/1401993958

https://www.instagram.com/jeffkrasno/?hl=en

https://www.jeffkrasno.com/

https://www.onecommune.com/

https://podcasts.apple.com/us/podcast/commune-with-jeff-krasno/id1409479503

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Bitesize: Why Running Might Be Wrecking Your Hormones (And What to Do Instead) | Mark Sisson

Thu, 22 May 2025 23:00:00 -0000

What if the secret to longevity, fat loss, and hormonal balance wasn’t a punishing workout—but a powerful, restorative walk? In today’s Bite Size episode, Angela shares a clip from her conversation with health renegade Mark Sisson, where they bust the myth that running is the pinnacle of fitness. Mark, once one of the top marathoners in the U.S., reveals why he hasn’t run a mile in 30 years and how walking became the foundation of his health philosophy.

From cortisol-driven fat gain to the myths propagated by the shoe industry, this eye-opening episode will make you rethink your relationship with movement. If you're a woman in midlife craving more energy, fewer injuries, and a smarter approach to fitness—this one's for you. Tune in to discover why you were truly Born to Walk.

KEY TAKEAWAYS:

Walking Reduces Inflammation: One of the most accessible ways to lower cortisol and support blood sugar.
Running Can Be Catabolic: Chronic running often leads to muscle breakdown and fat storage due to elevated cortisol.
Fat-Burning Secret: Walking helps you burn fat instead of glycogen, supporting better body composition.
Rethink Endorphins: Many people don’t love running—they love the feeling after and the label it gives them.
Sprinting + Lifting = Longevity: A minimalist combo of walking, sprinting once a week, and strength training wins for healthspan.

TIMESTAMPS AND KEY TOPICS:

0:01 – Introduction

1:58 – Mark on why humans were designed to walk—not run

3:10 – Lymphatic flow, digestion, and the dangers of chronic cardio

5:52 – Runners vs. self-selecting walkers: the psychological shift

8:15 – Mark breaks down how running triggers cortisol and muscle loss

11:09 – Body composition, hormonal shifts, and why women should walk more

13:45 – Cortisol, glucose, and why elite runners struggle with muscle mass

14:30 – The role of footwear in injuries and how minimalist movement restores balance

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Link to full episode http s://lnk.to/EP430

A BIG thank you to our sponsors who make the show possible:

Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your first order.

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

How to Keep Your Brain Sharp to 100—Even If You Have the Alzheimer’s Gene | Dr Dale Bredesen

Sun, 18 May 2025 23:00:00 -0000

If you’re worried about memory loss or have a family history of Alzheimer’s, this episode is a must-listen. Angela sits down with world-renowned neurologist and author Dr. Dale Bredesen to unpack the groundbreaking science behind Alzheimer’s prevention and reversal—even if you carry the APOE4 gene. With over 30 years of research, Dr. Bredesen shares how to optimise your brain health through metabolic flexibility, inflammation control, and personalised interventions.

In this powerful and deeply personal episode, Angela also opens up about her own genetic risk and experience caring for her mum with Alzheimer’s. They explore why cognitive decline is not inevitable and how Dr. Bredesen’s new book, The Ageless Brain, is putting the power back into your hands. Whether you're 35 or 75, the steps to preserve your cognition start now—and the tools have never been more accessible.

KEY TAKEAWAYS:

Alzheimer’s Is Preventable and Reversible: Dr. Bredesen explains how addressing root causes like inflammation, metabolic dysfunction, and toxicity can stop and even reverse cognitive decline.
Perimenopause and Brain Fog: Oestrogen loss affects brain energy metabolism, making perimenopausal women more vulnerable to cognitive decline.
Your Brain Runs on Supply & Demand: Cognitive health depends on supporting your brain’s high energy needs while reducing inflammatory load and toxic exposure.
Check Your Cognitive Biomarkers Early: Blood markers like P-Tau217, GFAP, and A-beta42 can reveal risk decades before symptoms appear.
Lifestyle = Medicine: Sleep quality, insulin sensitivity, resistance training, brain stimulation, and even stress reduction all play a critical role.
GLP-1s and Alzheimer’s Risk: While popular for weight loss, these drugs may negatively impact cognition in some people—especially APOE4 homozygotes.

TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction

6:48 – Pathogens, toxins, and the real cause of Alzheimer’s

13:32 – Menopause, oestrogen, and female brain vulnerability

24:05 – Judy’s story: reversing cognitive decline for 13+ years

32:18 – Most common risky behaviours for brain degeneration

42:21 – Best exercises for insulin sensitivity and cognition

51:10 – Supplements that protect brain structure & function

54:22 – How to use The Ageless Brain as a practical guide

58:45 – Final thoughts + where to learn more from Dr. Bredesen

VALUABLE RESOURCES

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 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.

Brain Boost: Try Neuro Regenerate at lvluphealth.com/angela and use code ANGELA15 to save 15%

ABOUT THE GUEST

Dale Bredesen, M.D. is an expert in the mechanisms of neurodegenerative diseases such as Alzheimer's disease. He is a graduate of Caltech, and received his MD from Duke University Medical Center. His career has included serving as Chief Resident in Neurology at the University of California, San Francisco, and served as a NIH Postdoctoral Fellow. His faculty position included working at UCSF, UCLA, and the University of California, San Diego. He was the director of the Program on Aging at the Burnham Institute. He was the founding President and CEO of the Buck Institute. He has developed a new therapeutic approach to treating Alzheimer's disease. He is the author of The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline.

Dr Dale Bredesen’s latest book: The Ageless Brain: How to Sharpen and Protect Your Mind for a Lifetime - https://amzn.eu/d/gdrjKQm

https://www.apollohealthco.com/

https://www.instagram.com/drdalebredesen/

https://www.facebook.com/drdalebredesen/

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Bitesize: Why Your Gut, Not Your Willpower is Blocking Weight Loss in Midlife | Louise Digby

Thu, 15 May 2025 23:00:00 -0000

If you're navigating midlife and feeling like your body has started working against you—despite clean eating and consistent workouts—this episode is your wake-up call. Angela is joined by functional nutritionist Louise Digby to explore the lesser-known culprits behind stubborn weight, fatigue, and hormonal havoc in perimenopause.

Forget willpower. This conversation reframes weight loss resistance through the lens of gut health, toxic load, and nutrient insufficiencies. From brittle nails and dry skin to unexpected acne flare-ups, Louise uncovers the hidden metabolic and hormonal messages your body is sending—and how to respond with science, not shame.

KEY TAKEAWAYS

Gut Health Trumps Willpower: Many women have gut imbalances without symptoms—but these silent issues can stall fat loss and disrupt hormones.
Toxic Load Sabotages Hormones: Environmental toxins from skincare, pollutants, and food can overwhelm your liver and impair hormone detox pathways.
Nutrient Insufficiencies Are Common: Even with a healthy diet, modern stress and poor soil deplete key nutrients like magnesium, B vitamins, and vitamin D.
Metabolic Clues You’re Missing: Cold hands, brittle nails, poor recovery, and stubborn weight can all signal compromised metabolic health—not laziness.
Histamine Intolerance in Perimenopause: Symptoms like rosacea, joint pain, and sinus issues may be worsened by declining histamine tolerance and poor gut health.
One Size Doesn’t Fit All: Every woman’s root cause is different—testing and personalised nutrition are key to reclaiming energy and vitality.

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

1:05 – Silent gut issues and how they sabotage fat loss

2:21 – Toxic load: from skincare to hormonal disruption

3:52 – Why good diets still result in nutrient insufficiencies

5:03 – Clues your metabolism is slowing down

6:48 – Top nutrient gaps: B vitamins, magnesium, vitamin D

9:36 – The hair loss and iron connection in perimenopause

12:14 – Why adult acne and rosacea emerge in perimenopause

13:09 – Histamine intolerance, joint pain, and the gut-skin link

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

A BIG thank you to our sponsors who make the show possible:

ABOUT THE HOST

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

The Creatine Masterclass: Why This One Supplement Could Change Everything for Women’s Health

Mon, 12 May 2025 16:56:53 -0000

What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? In this powerhouse episode, Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Darren is also the Director of Research for the Athlete Health and Performance Initiative and past Associate Dean of Graduate Studies and Research in the Faculty of Kinesiology and Health Studies. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.

Angela and Darren explore the myths, the mechanisms, and the real-world applications of creatine—especially for women navigating perimenopause, high stress, and cognitive load. Whether you’re looking to train smarter, improve memory and sleep, or simply age with more energy and resilience, this masterclass will change the way you think about creatine forever.

KEY TAKEAWAYS:

Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.
Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women.
Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.
Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.
Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality.
Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data.
Emerging Synergies: Stacks with protein, collagen, or taurine may enhance its effects—especially for brain and recovery support.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

3:33 – Creatine’s impact on fat loss, strength, and performance in women

7:31 – Recovery, overtraining & HRV: how creatine supports your nervous system

13:31 – Creatine for mood, mental health, and inflammation

18:36 – Bone health benefits in postmenopausal women

22:03 – Muscle breakdown: why women respond differently than men

31:25 – GAA, taurine & stacks that supercharge brain performance

36:28 – Brain fog, stress & cognition: creatine’s impact on energy and focus

47:43 – Creatine and sleep: timing, dosage, and recovery benefits

52:07 – The perimenopause trifecta: mood, metabolism, and muscle

55:13 – Final verdict: What dose actually works—and is it safe?

VALUABLE RESOURCES

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 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10

ABOUT THE GUEST

Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition; Nutrients; Frontiers; Advanced Exercise and Health Sciences; Scientific Reports; and Longevity and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition and a Canadian Society for Exercise Physiology-Clinical Exercise Physiologist.

Darren G. Candow, PhD | CSEP-CEP | FISSN

Professor

Director-Aging Muscle and Bone Health Laboratory

Director of Research-Athlete Health and Performance Initiative

Faculty of Kinesiology & Health Studies

University of Regina

Google Scholar: https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate

Instagram: https://www.instagram.com/dr.darrencandow/?hl=en

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Bitesize Biohack: How This Single Mom Reverse Her Biological Age on a Budget | Julie Gibson Clark

Thu, 08 May 2025 23:00:00 -0000

In this bite-sized but powerful episode of High Performance Health, I sit down with the incredible Julie Gibson Clark—named one of the slowest-aging women alive—to talk about tuning into your body, spotting subtle hormone imbalances, and how a fibroid diagnosis challenged everything she thought she knew about her health.

We also dive into her vibrant food-as-medicine approach, including how she eats over a pound of vegetables a day (yes, really!) and how she turned food prep into a soulful, grounding practice. If you’re in perimenopause or managing hormone therapy, this is 10 minutes of wisdom you don’t want to miss.

KEY TAKEAWAYS:

Unexpected Fibroid: Julie shares how she caught it early by tuning into her body—not lab results.
Beyond the Dutch Test: Why you need saliva, blood, and urine to see the full hormone picture.
Estrogen Dominance Clues: Subtle signs can be missed without expert support.
Don’t DIY HRT: The risk of “stacking” hormones without proper testing.
Food as Connection: Julie’s approach to prepping beautiful veggie bowls.
A Pound a Day: Why and how she gets 500g of vegetables into her daily routine.

TIMESTAMPS AND KEY TOPICS:
00:00 – Julie’s veggie-loaded morning routine

02:10 – Why cooked greens matter for hormone health

03:00 – Discovering a fibroid despite ‘clean’ test results

04:15 – Why Julie now uses blood, saliva & urine tests

05:30 – The dangers of estrogen dominance

06:25 – HRT dosing mistakes and tuning into stress

07:40 – How Julie preps veggies weekly with design flair

09:00 – Why eating the rainbow is her grounding ritual

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

A BIG thank you to our sponsors who make the show possible:

Click here to hear the full episode featuring Julie Gibson

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This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

The One Tiny Shift Changes Everything: How to Rewire Your Habits Without Willpower | Anne Laure Le Cunff

Sun, 04 May 2025 23:00:00 -0000

What if the key to lasting behavior change, personal growth, and feeling more confident wasn't about setting epic goals—but running tiny experiments? In this mind-expanding episode, Angela sits down with Anne-Laure Le Cunff—founder of Ness Labs and author of Tiny Experiments—to explore how small tests rooted in curiosity can lead to powerful transformations in every area of your life.

From alcohol-free living to productivity hacks, sleep rhythms, and navigating health advice in the age of information overwhelm, this conversation will shift your perspective on goal-setting and self-optimization. Anne-Laure shares why most people get stuck trying to rationalize decisions instead of following data from their own lived experience—and how becoming an “agent of change” helps us reclaim control in an ever-changing world.

KEY TAKEAWAYS:

The Problem with Pros & Cons Lists: We often use them to justify decisions we've already made rather than explore truth objectively.
How to Run Tiny Experiments: Focus on curiosity, one measurable variable, and a fixed timeframe to discover what truly works for you.
Why Habit Challenges Often Fail: Without curiosity and internal motivation, behavior doesn’t shift—experimentation creates sustainable change.
The Plus-Minus-Next Framework: A simple self-reflection tool to assess what’s working, what’s not, and what to try next—without judgment.
Letting Go of Epic Goals: Big dreams can be paralyzing—often, purpose and passion emerge through action, not planning.
Becoming Your Own Scientist: Whether it’s a new supplement, workout time, or meditation habit, take charge with your own data-informed experiments.

TIMESTAMPS AND KEY TOPICS

00:00 – Introduction

04:30 – Angela’s alcohol experiment and how it evolved into 1000+ days

08:45 – What defines a “tiny experiment” and why it’s powerful

16:10 – Internal vs external signals as better decision-making tools

20:55 – How to track experiments without high-tech tools

25:10 – The importance of a stable environment during experimentation

28:30 – Tiny experiments for productivity and writing routines

34:00 – Daily vs weekly reflection and when to stop tracking

43:45 – The trap of “epic dreams” and how real purpose evolves

VALUABLE RESOURCES

Click here for discounts on all the products I personally use and recommend

Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause

A BIG thank you to our sponsors who make the show possible:

Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

ABOUT THE GUEST

Anne-Laure Le Cunff is an award-winning neuroscientist and entrepreneur. She is the founder of Ness Labs, where her weekly newsletter is read by more than 100,000 curious minds. Her research at King’s College London focuses on the psychology and neuroscience of lifelong learning, curiosity, and adaptability. Her book, Tiny Experiments, is a transformative guide for living a more experimental life, turning uncertainty into curiosity, and carving a path of self-discovery. Previously, she worked at Google as an executive on digital health projects. Her work has been featured in Rolling Stone, Forbes, Financial Times, WIRED, and more.

Anne Laure’s book: Tiny Experiments

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How Stress and Missing Nutrients Impact Women's Blood Glucose Control and Metabolic Health

Thu, 01 May 2025 23:00:00 -0000

What if the key to balancing your blood sugar, boosting energy, and easing hormonal symptoms wasn’t just about cutting carbs—but about nourishing your nervous system and replenishing overlooked nutrients? In this deeply insightful episode, I sit down with Lara Briden, renowned naturopathic doctor and author of The Period Repair Manual and Hormone Repair Manual, to unpack the profound connection between stress, metabolic health, and the autonomic nervous system.

Together, we explore why stress management is non-negotiable for women—especially during perimenopause—and how five often-missing metabolic nutrients can be game-changers for insulin sensitivity, sleep, mood, and hormone function. If you've been feeling overwhelmed, foggy, or just not yourself lately, this episode might hold the answers your body’s been asking for.

KEY TAKEAWAYS:

The Autonomic Nervous System Drives Metabolism
Lara explains how stress alters blood sugar, hunger, and hormone regulation by disrupting the balance of your sympathetic and parasympathetic systems.
HRV as a Metabolic Health Marker
Heart Rate Variability (HRV) isn’t just about recovery—it’s a dynamic indicator of nervous system health and metabolic resilience.
The “Lara Briden Stack” of Metabolic Nutrients
Discover Lara’s top 5: magnesium, taurine, choline, inositol, and glycine—nutrients often missing in modern diets but essential for metabolic balance.
Inositol for Insulin Resistance and Sleep
This unsung hero supports blood sugar regulation, neurotransmitter balance, and sleep quality—especially helpful in PCOS and perimenopause.
Glycine: Gentle Yet Powerful
Glycine calms the nervous system, supports detox, and helps improve tolerance to other supplements—making it a safe entry point for sensitive individuals.
Berberine vs. Metformin
Berberine’s gut-health benefits and insulin-sensitizing effects are comparable to metformin—but Lara advises caution due to potential medication interactions.

TIMESTAMPS AND KEY TOPICS:

00:00 – Introduction

00:41 – Nervous system’s role in metabolism

02:35 – HRV tracking and daily stress load

03:13 – Ovulation as a metabolic health marker

05:25 – 5 key missing nutrients for women

07:41 – How to dose inositol for results

08:33 – Glycine for calming and detox support

10:39 – How berberine supports gut and glucose

11:33 – The Lara Briden Stack for perimenopause

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

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How to Reverse Biological Age, Balance Hormones & Slow Down Ageing—The Power of Glycans for Women’s Health | Nikolina Lauc

Sun, 27 Apr 2025 23:00:00 -0000

You'll discover how oestrogen therapy, moderate exercise, and even small tweaks like swapping HIIT for yoga could potentially lower your biological age by up to 15 years. Plus, I share my personal GlycanAge results and the exact changes I'm making to optimise my health span. If you’re serious about proactive, data-driven health, this is a must-listen!

KEY TAKEAWAYS:

Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease years before symptoms appear.
Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause linked to oestrogen decline.
Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years—more than menopause itself.
Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years and reduce all-cause mortality by 40%.
Exercise Personalisation Matters: Moderate exercise supports longevity, but overtraining—especially in women—can accelerate ageing.
Lifestyle Tweaks Make a Big Difference: Small changes, like replacing high-intensity workouts with yoga, reduced one client's biological age by 15 years in 12 weeks.
Supplements and GlycanAge: NAD+ boosters and omega-3 enriched foods show promising effects, but personalised interventions work best.

TIMESTAMPS AND KEY TOPICS:

1:26 - What are glycans and how they influence ageing

5:23 - Glycans vs telomere and epigenetic tests (accuracy differences)

10:57 - Problems with biological age testing noise

14:41 - The role of hormones in biological ageing

18:30 - How fast lifestyle changes can impact your biological age

22:57 - Why fasting and overtraining may hurt women’s health

27:11 - Personalising exercise to slow ageing

34:00 - Case study: How swapping HIIT for yoga reversed 15 years of biological ageing

40:18 - Angela’s personal GlycanAge test results

48:07 - How often you should test and what to change first

53:06 - The connection between sleep and your immune age

VALUABLE RESOURCES

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:

Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%

Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - and use code ANGELA to save 15%

Test your biological age and gain powerful insights into your longevity and health at www.glycanage.com - use code ANGELA15 for your exclusive listener discount

Come join us inside the High Performance Health Collective—your space to learn how to work with your female physiology to live longer, stronger, and more energised—with a bonus peek into my private biological age consult to show you exactly how I’m reversing the clock - angelafosterperformance.com/hph-collective

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90-Second Success Formula Daily Habit Mastery for Achieving Your Goals

Thu, 24 Apr 2025 23:00:00 -0000

What if the key to achieving your biggest goals wasn’t about doing more, but mastering just a few high-impact habits—daily? In this empowering solo episode, Angela Foster reveals her 90-Second Success Formula, a simple and science-backed process to master your mindset, take aligned action, and build unstoppable momentum. Drawing on insights from James Clear, Jim Collins, and the emotional cycle of change, Angela shares exactly how to end each day feeling accomplished and set up for success.

This is more than a productivity hack—it’s a high-performance ritual that rewires your brain for success, builds self-trust, and aligns your actions with your goals. Whether you’re navigating big changes, chasing personal growth, or just looking to feel more in control of your day, this episode will give you a powerful evening practice you can start tonight.

KEY TAKEAWAYS

CAP Formula for Daily Success: Learn Angela’s 3-step “CAP” method—Celebrate, Appreciate, Prioritise—to powerfully close your day.

The Valley of Despair Is Normal: Why most people quit in stage 3 of the emotional cycle of change—and how you can push through.

Why Visualising the Process Beats Visualising the Goal: The science behind dynamic visualisation and how it rewires your brain.

Focus on the Gain, Not the Gap: How reflecting on your progress (not perfection) builds motivation and momentum.

Compounding Wins for Confidence: The hidden power of celebrating tiny daily wins to build self-belief.

How to Set Up Tomorrow Tonight: Why the way you end your day frames the next one—and how to use that to your advantage.

TIMESTAMPS AND KEY TOPICS
0:00 – Introduction

1:04 – The role of mitochondria & Urolithin A

2:39 – From visualisation to daily control

3:41 – Focus on progress, not comparison

4:36 – Emotional Cycle of Change explained

6:02 – Introducing the CAP formula

7:14 – C: Celebrate your wins

8:09 – A: Appreciate through gratitude

9:33 – P: Prioritise for tomorrow

11:12 – Try it for 30 days—see the shift

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

A BIG thank you to our sponsors who make the show possible:

Supercharge your energy and upgrade your mitochondria with Mitopure - go to http://timeline.com/angela and enter code ANGELA to save 10%

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Metabolic Freedom: The Missing Key to Fat Loss, Energy & Hormonal Balance | Ben Azadi

Sun, 20 Apr 2025 23:00:00 -0000

What if everything you've been told about weight loss is upside down? In this powerful second-time conversation with Ben Azadi—author of Metabolic Freedom, speaker, and founder of Keto Kamp—we flip the script on calorie counting and expose what’s really hijacking your metabolism. From seed oils to saturated fat, insulin resistance to HRV, Ben shares the metabolic blueprint to unlock fat burning, hormonal balance, and metabolic flexibility.

Angela and Ben dive deep into the hidden drivers of metabolic dysfunction and why metabolic freedom is not about chasing skinny, but reclaiming your health at a cellular level. Whether you’re struggling with energy dips, fat loss plateaus, or confusing health advice, this episode is packed with actionable strategies and eye-opening science to help you feel strong, clear, and free in your body again.

KEY TAKEAWAYS

Calories Are a Distraction: Weight loss is a side effect of getting healthy—focus on quality, not quantity.
Metabolic Prison vs. Freedom: Most people are sugar-burners stuck in a cycle of cravings and crashes. True freedom comes from metabolic flexibility.
Muscle Is Metabolic Gold: More muscle means better insulin sensitivity, longevity, and freedom with food.
Seed Oils & Inflammation: Ben exposes the hidden damage of processed seed oils—and what to use instead.
The Truth About Saturated Fat: It’s not the villain we were taught to fear. When paired right, it supports hormones and cellular health.
Hormesis & Stress Resilience: Smart stress like fasting, lifting, and cold plunges builds your metabolic adaptability—if recovery is in check.
HRV & High-Dose Melatonin: Surprising strategies to boost your HRV, stress tolerance, and mitochondrial health.

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

1:13 – Metabolic prison vs. metabolic freedom

4:09 – Angela’s story of PCOS and insulin resistance

8:01 – Muscle mass, VO2 max & ageing metabolism

14:29 – The seed oil controversy: oxidation & aldehydes

21:08 – Is saturated fat really dangerous?

29:36 – The 30-day metabolic reset plan

33:02 – Ketones, focus & metabolic energy

37:14 – HRV, melatonin & raising your hormetic ceiling

40:16 – Sleep timing, circadian rhythm & recovery

42:36 – Where to get the book + free metabolism course

VALUABLE RESOURCES

Click here for discounts on all the products I personally use and recommend

Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause

A BIG thank you to our sponsors who make the show possible:

Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat - https://amzn.eu/d/ih7SRp2

Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat
https://amzn.eu/d/ih7SRp2

ABOUT THE GUEST

In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle.

Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet.

He is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting.

Ben is the host of a top 15 podcast, The Keto Kamp Podcast; and the fast growing Keto Kamp YouTube channel with over 130,000 subscribers, and TikTok channel with over 145,000 subscribers.

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Bitesize Biohack 3 Ways to Burn More Fat!

Thu, 17 Apr 2025 23:00:00 -0000

What if the secret to burning more fat wasn’t a fancy diet or punishing workout, but a few simple daily upgrades you could start today? In this solo Bite Size Biohacks episode, Angela answers your most asked question—how to get leaner and boost fat loss in time for summer. Whether you're looking to shift a little or a lot, she shares exactly how to turn your body into a fat-burning machine—without resorting to extreme measures.

From muscle-building strategies to protein timing and the underrated power of NEAT (non-exercise activity thermogenesis), Angela reveals the three core principles that will elevate your metabolism, reshape your physique, and keep your energy levels steady all day long. Expect practical, science-backed tips you can implement immediately—and the mindset shift that will make it sustainable.

KEY TAKEAWAYS:

Master NEAT Movement: Non-exercise movement like walking and even fidgeting can boost daily fat burn by up to 20%.
Why Muscle is Metabolic Gold: Muscle burns 2–3x more calories than fat—even at rest—making strength training non-negotiable.
Protein is a Fat-Burning Accelerator: Protein has a thermic effect up to 30%, helping you burn more calories simply by eating it.
Don’t Diet—Build Muscle Instead: Sustainable fat loss comes from increasing lean muscle, not slashing calories or fasting windows.
Fuel Your Day with the Right First Meal: A high-protein breakfast stabilises blood sugar, cuts cravings, and boosts morning energy.
Strength After 40 is Non-Negotiable: As we age, we lose insulin sensitivity and muscle—especially around menopause—so strength training is crucial.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

1:31 – 3 principles for becoming a fat-burning machine

2:14 – Why simple movement can double your metabolic rate

3:28 – What is NEAT and how it helps fat loss

6:02 – Easy lifestyle habits to boost daily activity

6:39 – Why strength training transforms your metabolism

8:41 – How to start a strength training routine

10:01 – Why protein is essential for fat loss

12:15 – How much protein you really need per meal

13:12 – 3 high-protein breakfast ideas

16:04 – How to get your free health score

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

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Grey Area Drinking, Hormones & Midlife: What Every Woman Needs to Know | Sarah Rusbatch author of Beyond Booze

Sun, 13 Apr 2025 23:00:00 -0000

What if alcohol isn’t the harmless stress reliever it’s been marketed to be—but a silent saboteur of your confidence, hormones, and nervous system? In this deeply honest and empowering conversation, Sarah Rusbatch, author of Beyond Booze, joins Angela to unpack the hidden costs of "grey area drinking"—the space between social drinking and addiction where many high-achieving women quietly struggle. Together, they explore how alcohol affects female physiology, from rising cortisol and disrupted sleep to impaired hormone detoxification and loss of confidence.

Angela and Sarah also dive into the neuroscience of GABA, the truth about alcohol’s effect on your brain chemistry, and what it takes to reclaim joy, vitality, and authentic self-connection without reaching for a glass. Whether you're sober curious, navigating perimenopause, or questioning your relationship with alcohol, this episode is filled with science, stories, and soul-deep wisdom to help you create a life you love—alcohol free.

KEY TAKEAWAYS:

Grey Area Drinking Defined: The silent space where women drink regularly but don’t identify as having a problem—yet still experience negative consequences.
Alcohol’s Hormonal Hijack: Alcohol raises cortisol, disrupts estrogen detox, and accelerates hormonal imbalances—especially in perimenopause.
The GABA Trap: Alcohol mimics the calming GABA effect—but leads to a crash in neurotransmitters and increased stress over time.
You’re Not Broken—You’re Biologically Wired : Struggling to stop after one glass isn’t a willpower issue; it’s neurochemistry and marketing manipulation.
Sex, Intimacy & Sober Confidence: Alcohol isn’t a prerequisite for pleasure—Sarah explains how connection, nervous system regulation, and communication create better intimacy without booze.
Curiosity Over Judgment: Take a break. Track the changes. Reconnect with who you really are—free from the fog of alcohol.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

5:20 – Social and relational challenges of quitting

11:16 – The neurotransmitter rollercoaster

17:51 – The tipping point: rock bottom vs. gradual awareness

25:25 – How alcohol affects female hormones and liver health

33:49 – How to naturally boost GABA

37:51 – The role of nervous system regulation in sobriety

44:37 – Sex and the nervous system connection

49:08 – The hardest myth to break: alcohol = fun

53:04 – Try a 90-day alcohol-free experiment

VALUABLE RESOURCES

Listen to Angela’s solo episode on how she started with a 90 day alcohol free challenge, how she navigated the first year and the challenges and personal growth she experienced - listen here

Click here for discounts on all the products I personally use and recommend

Sarah’s book Beyond Booze https://amzn.eu/d/i6R9R7a

Instagram https://www.instagram.com/sarahrusbatch/?hl=en

Website: http://www.sarahrusbatch.com/

Facebook community - The Women's Wellbeing Collective -

https://www.facebook.com/groups/342319476897067

A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen

Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster

ABOUT THE GUEST

Sarah is author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age.

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Bitesize Biohack: How To Improve Your HRV

Thu, 10 Apr 2025 23:00:00 -0000

Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most?

In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring.

KEY TAKEAWAYS:

Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance.
Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load.
Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it.
One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate.
The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place.
Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection.
Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments.

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

1:20 – Lifestyle factors influencing HRV

2:09 – HRV as a measure of stress adaptation

2:48 – Kristen’s 7-year HRV improvement

3:16 – Angela confirms HRV baseline context

3:53 – Harvard study on sleep regularity and GPA

4:46 – Athlete data validates sleep consistency

6:11 – Sleep-wake consistency is Kristen’s top strategy

6:44 – Circadian disruption and mental health

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

A BIG thank you to our sponsors who make the show possible:

Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster

To listen to the full episode with Kristen Holmes - https://lnk.to/EP317

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The Lies Taught in Medical School — and How They’re Failing Women | Dr Robert Lufkin

Sun, 06 Apr 2025 23:00:00 -0000

What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health.

In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands.

KEY TAKEAWAYS:

The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key.
Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes.
Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias.
The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health.
Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease.
Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions.
Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness.

TIMESTAMPS AND KEY TOPICS:

0:00 — Introduction
1:34 — The biggest lies taught in medical school
7:14 — Why healthcare isn’t set up for prevention
10:42 — The food pyramid and junk food lobbying
18:45 — The seed oil debate and saturated fat in the modern diet
23:02 — Cholesterol, statins, and misunderstood heart risk
29:28 — Why calcium scores are a more accurate marker
34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed
38:18 — Type 2 diabetes: root causes vs. symptom management
46:39 — Preventing Alzheimer’s with lifestyle change
50:07 — Ketosis and metabolic flexibility
52:38 — Mental health, food, and epigenetics

VALUABLE RESOURCES

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:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen

ABOUT THE GUEST

Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.
A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.
After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.

His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.

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How to Build Muscle and Boost Metabolism in Perimenopause & Beyond | Dr. Gabrielle Lyon

Thu, 03 Apr 2025 23:00:00 -0000

Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond.

Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration.

KEY TAKEAWAYS

Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife.
Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous.
Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife.
Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism.
Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead.
Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause.
Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health.

TIMESTAMPS AND KEY TOPICS

00:00 – Introduction

01:13 – Common injuries that derail training and longevity

02:15 – Why nutrition is the most accessible lever for change

03:04 – Macronutrient targets for healthy body composition

04:43 – Ideal protein target for rebuilding and recovery

05:13 – Debunking protein myths and kidney health concerns

06:00 – How higher protein intake improves body composition

08:29 – What is sarcopenic obesity and how can we prevent it?

09:20 – Three main tools to counter midlife metabolic decline

10:40 – Preparing for osteoporosis, tendon changes, and aging

VALUABLE RESOURCES

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LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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Spermidine: The Anti-Aging Molecule Every Perimenopausal Woman Should Know About | Leslie Kenny

Sun, 30 Mar 2025 23:00:00 -0000

In this powerful episode, Angela sits down with Leslie Kenny, a renowned longevity expert and founder of Oxford Healthspan, to unravel the transformative science behind spermidine—a naturally occurring compound that’s proving to be a game-changer in the world of aging and cellular health. Leslie shares how spermidine supports autophagy, boosts immune resilience, preserves fertility, and even plays a role in reversing grey hair and improving mitochondrial function. This episode is packed with insights every woman navigating perimenopause (and beyond) needs to hear.

Whether you're just starting to explore longevity tools or you’ve tried every supplement and still feel like something’s missing, Leslie explains why spermidine might be the missing piece of your puzzle. With her own incredible story of reversing her biological age to 21 at the age of 59, Leslie brings science, hope, and practical advice you can apply starting today.

KEY TAKEAWAYS

Spermidine & Cellular Renewal: Spermidine is a plant-based compound that activates autophagy, the cellular "self-cleaning" process vital for aging well.

Fasting vs. Spermidine for Women: Fasting can backfire for women in high-stress phases like perimenopause—spermidine offers a gentler way to stimulate autophagy.

Supports Gut & Immune Health: Spermidine helps rebuild beneficial gut bacteria and rejuvenates immune cells, reducing inflammation and enhancing overall resilience.

Hair, Skin, and Telomeres: When paired with optimal health, spermidine may reverse grey hair, improve skin via collagen production, and protect telomeres.

Fertility & Hormonal Support: Spermidine supports egg quality and ovarian reserve—particularly important for women trying to conceive later in life.

Flexible Dosing for Deeper Results : For specific concerns, spermidine can be taken more than once daily to maintain consistent cellular benefits, much like vitamin C.

A Lifestyle Rooted in Science : Leslie shares her own biohacking routine—from Japanese-inspired meals to matcha lattes and functional “ice cream” recipes.

TIMESTAMPS AND KEY TOPICS

00:00 What spermidine is and why it matters for cellular cleanup

04:37 How to personalize your diet for optimal results

07:49 Why spermidine levels drop and how to restore them

14:10 Leslie’s journey reversing autoimmune disease and biological age

17:31 Why fasting may not work for perimenopausal women

22:38 How her food-based formula boosts spermidine naturally

28:59 Rejuvenating aging immune cells with spermidine

31:04 When to take spermidine for best results

35:28 How spermidine may support hair growth and reverse greys

39:25 Skin benefits and boosting collagen from inside out

41:26 Supporting mitochondrial health and energy levels

43:48 What telomeres are and how spermidine helps

52:08 Supporting stem cells and lowering inflammation

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Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause

A BIG thank you to our sponsors who make the show possible:

Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen

ABOUT THE GUEST

Leslie’s Kenny is an Oxford-based, Harvard-educated CEO and patient advocate whose life took a dramatic turn in her late 30s when she was diagnosed with Lupus, Rheumatoid Arthritis, and Hashimoto’s Thyroiditis, told she had five years to live and that she could give up on having children. Refusing to accept this prognosis, she transformed her health by eliminating inflammatory triggers and supporting her body’s natural healing. Now 59, she has the biological age of 21, is autoimmune disease-free, and naturally conceived at 43.

Empowered by her health journey, she returned to school, became a certified Bulletproof coach and began working with Oxford University scientists, helping them raise funding for their groundbreaking research. In a meeting with Professor Katja Simon, she discovered spermidine, a powerful, natural compound dubbed as an “anti-aging vitamin” and found to “delay aging in humans” through its ability to activate autophagy (cell renewal) and target key aging pathways. Recognizing its potential, she founded Oxford Healthspan, launching Primeadine®, a plant-derived spermidine supplement, with the highest quality, Japanese ingredients and the backing of top scientific and clinical advisors. She also collaborated with University of Oxford academics to co-found a non-profit organization, called the Oxford Longevity Project, dedicated to educating the public on easy, actionable ways to improve their healthspan and longevity.

oxfordhealthspan.com

lesliesnewprime.com

oxfordlongevityproject.org

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Bitesize Biohack: Dopamine, Focus & Flow - How to Feel and Perform At Your Best

Fri, 28 Mar 2025 00:00:00 -0000

In this powerful conversation, Angela is joined by psychologist and speaker TJ Power for a deep dive into the hidden drivers of mental well-being and high performance—your brain chemicals. From dopamine to serotonin, oxytocin to endorphins, TJ unpacks how these natural neurotransmitters shape your focus, energy, mood, and motivation—and more importantly, how to harness them for better mental clarity and productivity.

They explore practical, science-backed strategies to help you reset your brain and thrive in a world full of distractions. You’ll discover how to boost dopamine naturally (without the crash), why your morning routine is more powerful than you think, how to stay in flow longer, and what it really takes to beat burnout. If you’re feeling foggy, overstimulated, or just not like yourself lately—this episode is your brain’s wake-up call.

KEY TAKEAWAYS

Flow State Foundations: You need at least 15 minutes of uninterrupted focus to enter a true flow state. Distractions like your phone can easily break this.
Broad vs. Narrow Attention: Breaks should involve "broad attention" activities like walking or talking, not phones or sugar, to help the brain reset.
Brain Chemicals 101: Dopamine drives motivation, oxytocin supports connection, serotonin regulates mood and energy, and endorphins help reduce stress.
Boost Without the Crash: Cold exposure can naturally boost dopamine. Heat (like saunas) helps increase endorphins and support recovery.
Dopamine Overload: Constant stimulation (social media, sugar, alcohol) overstimulates dopamine pathways, leading to a low, flat mood.
Morning Reset: The best fix for low dopamine and motivation? Change how you start your day—simple shifts can improve your mental health dramatically.

Timestamps and Key Topics

00:00 - How to get into flow

01:45 - 60–75 mins max focus

02:32 - Dopamine crash after rewards

03:01 - Broad attention during breaks

03:44 - Functions of 4 brain chemicals

04:35 - Cold vs heat effect on brain

05:41 - Endorphins and stress relief

06:57 - Sauna helps flow recovery

08:18 - Behaviour affects brain chemistry

08:49 - Overstimulation breaks dopamine

09:42 - Start your day right

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LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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DNA Testing & Health Optimisation Part 1: Personalize Your Longevity Plan, Lower Your Biological Age & Balance Your Hormones | Joe Cohen

Mon, 24 Mar 2025 00:00:00 -0000

Imagine having a personalised health roadmap created from your own DNA—one that tells you which supplements will work best for you, which diets to avoid, what conditions you may be predisposed to, and how to take proactive steps to optimise your longevity and performance. In this powerful episode, Angela sits down with Joe Cohen, founder of SelfDecode, to explore how advanced AI and genetic testing are revolutionising the way we approach wellness. Instead of guessing what might work for your health, Joe explains how we can now tap into science-backed insights tailored to your unique genetic makeup.

From brain fog and fatigue to inflammation, anxiety, and stubborn health challenges, Joe shares how DNA-based tools helped him transform his own health after years of trial and error. He breaks down how to understand your genetic blueprint, combine it with lab data and lifestyle habits, and use it to make smarter choices about everything from supplements to workouts. Whether you're biohacking for performance or trying to get ahead of chronic conditions, this episode will open your eyes to the future of truly personalised health.

KEY TAKEAWAYS

DNA as a Health Compass: Your DNA holds key clues about your risks, strengths, and how to personalise your health plan.
Not All DNA Tests Are Equal: Many tests look at too few variants. SelfDecode uses millions to give accurate, usable insights.
Genes Aren’t Destiny: Even if you have high genetic risk, your environment and habits can still shape your outcomes.
Precision Supplements: Knowing your genes can guide which supplements actually work for your body.
Tracking Matters: Blood tests, wearables, and advanced genetic analysis together give the most powerful health roadmap.
Smart Lifestyle Tweaks: DNA risk helps guide diet, exercise, and supplement choices so you don’t waste time guessing.
Functional Goals > Diagnosis: This episode shifts focus from diagnosing disease to optimising performance and energy.

TIMESTAMPS AND KEY TOPICS:

00:00 Introduction

01:43 Joe’s health journey

06:33 Value of testing and DNA

12:52 Environment vs genetics

15:44 ApoB vs LP(a)

19:27 Supplements and drugs used

24:33 Diet vs medication

33:28 Comparing DNA tests

38:18 Industry comparison

42:41 Validating tech and results

VALUABLE RESOURCES

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Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%

Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%

ABOUT THE GUEST

Joe Cohen transformed his health by ditching conventional medicine and decoding his DNA. Through a personalized approach, he discovered his genetic weaknesses and was able to optimize his health 10X better than he ever thought was possible. This success led him to create SelfDecode, the most advanced DNA & precision health software, providing AI-driven insights. Today, SelfDecode has helped over 200,000 people, thousands of clinics and 75+ companies which are built on the SelfDecode tech to bring personalized health with DNA to the masses. SelfDecode is trailblazing on the cutting edge of AI and genomics.

Joe takes 200 supplements a day, fixed 75 health issues and has optimized 400 lab parameters, and has one of the lowest rates of aging in the world. On his free time, he's a health coach to some of the top health influencers.

@Mrbiohacker

Selfdecode.com

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Bitesize: Stop Forcing, Start Flowing- What Human Design Can Teach You About Alignment | Emma Dunwoody

Fri, 21 Mar 2025 00:00:00 -0000

Angela talks to Emma Dunwoody about the concept of human design, which is a synthesis of four ancient wisdoms: Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system.

They explore how these elements come together to create an individual's energetic blueprint, offering insights into personal strengths, challenges, and life purpose, highlighting the distinction between traditional personality profiling tools and human design, and emphasising the latter's focus on one's authentic self rather than conditioned behaviours.

KEY TAKEAWAYS

What Is Human Design: A system that blends astrology, chakras, I Ching, and the Kabbalah to reveal your unique energy blueprint.
Manifest with Alignment: Manifestation becomes easier and faster when you're aligned with your true design.
Your Way is the Right Way: Human Design gives you permission to work, rest, and grow in ways that honor your unique rhythm.
Redefining Consistency: Especially for women, consistency doesn’t mean daily repetition—it can mean working in cycles or sprints.
Conditioning vs. True Self: Many of our struggles stem from trying to live by rules that weren’t designed for us.

TIMESTAMPS AND KEY TOPICS

0:04 – Stop trying to fix what might be your superpower
4:55 – What is Human Design?
5:13 – Human Design blends 4 ancient systems
8:30 – Chakra system and energy centers
9:55 – Human Design helps you align and manifest
11:24 – Finding validation through Human Design
13:01 – Rethinking consistency as a woman
14:15 – Sprint-based work vs. daily routine
15:09 – Recap and closing message

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LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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Secrets of the Icewomen: How Breath & Cold Can Transform Your Stress, Resilience & Hormones | Laura Hof

Mon, 17 Mar 2025 00:00:00 -0000

Angela talks to the amazing Laura Hof, about the transformative power of cold exposure and the Wim Hof Method, exploring how these practices can enhance mental resilience and emotional regulation.

Laura shares her extensive experience in guiding individuals through the challenges of cold exposure, emphasising its role as a metaphor for overcoming life's stressors, and highlights the physiological and psychological benefits of ice baths and breathing techniques, including improved stress response, emotional regulation, and even pain relief.

“In the interview Laura references a 2024 study of 1114 women. The statistics are -

The majority of women with symptoms swam specifically to reduce these symptoms (56.4% for period and 63.3% for perimenopause symptoms.)

Of the women using cold water swimming to reduce their symptoms, 85.8% said it alleviated the symptoms due to mental benefits and 92.6% due to physical benefits of the cold as the reason for the reduction of symptoms “

KEY TAKEAWAYS

Ice Baths as Stress Training: How you handle cold reflects how you handle stress in life.
Breathwork for Resilience: Wim Hof breathing reduces stress response and increases mental clarity.
Cold Exposure & Emotional Regulation: Helps build emotional stability and resilience, especially for high achievers.
Women & Cold Therapy: Cold exposure can alleviate menopause symptoms and improve hormone balance.
Daily Breathwork Benefits: Enhances mood, reduces anxiety, and stabilizes the nervous system.
Cold Therapy & Hormonal Health: Supports insulin sensitivity, lowers inflammation, and balances stress hormones.
Ice Bath Best Practices: Start small, gradually increase, and use breathwork for optimal results.

TIMESTAMPS & KEY TOPICS:

0:42 – Introduction to cold therapy and breathwork benefits
3:33 – Ice baths train resilience and stress management
7:18 – Women’s brains are more stress-sensitive
9:22 – Wim Hof breathing instantly reduces stress
11:35 – Breathwork helps regulate the nervous system
13:49 – Daily stress and emotional resilience training
18:00 – Cold exposure enhances mental clarity
28:52 – Mental benefits of daily cold showers
32:22 – Breathwork helps reprogram limiting beliefs
43:14 – Ideal frequency and duration of ice baths
48:10 – How to train your body to tolerate cold
52:29 – Cold exposure’s benefits for menopause
59:37 – Cold therapy reduces stress-related inflammation

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Oxford Healthspan: Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - www.oxfordhealthspan.com and use code ANGELA to save 15%

Pre-order Laura Hof’s brand new book, Secrets of the Icewomem here https://amzn.to/4ipcnS9_

ABOUT THE GUEST

Laura Hof, also known as "The Icewoman," is an accomplished wellness expert, speaker, and author, renowned for her expertise in breathwork, cold therapy, and holistic health. She is a Holistic Therapist, and a certified Wim Hof Method (WHM) instructor, following the practices pioneered by her father, Wim Hof, "The Iceman."

Laura co-founded the Icewomen Community, a global nature-dipping community led by women. She is also a holistic therapist, investor, businesswoman, and facilitator, moving between Asia and Europe to organize various activities and work as coach, co-facilitator in workshops, retreats and events.

www.laurahoffalchemy.com

@laura_hof_alchemy

Secrets of the Icewomen releasing 29 April 2025, pre order here

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Bitesize: How Your Microbiome Controls Your Mood, Focus and Mental Health

Fri, 14 Mar 2025 00:00:00 -0000

Angela is joined by Dr Emily Leeming, to talk about the intricate relationship between diet, gut health, and mental well-being. They discuss how serotonin produced in the gut is utilised for digestion and muscle contractions, while gut microbes play a crucial role in supplying the brain with tryptophan, a building block for serotonin.

Emily and Angela also discuss the significant findings from population studies and a randomised control trial that link poor dietary choices, particularly ultra-processed foods, to increased prevalence of mental health disorders.

KEY TAKEAWAYS

Gut-Brain Connection: Your gut and brain are in constant communication, impacting mental health.
Diet and Mental Health: A poor diet increases the risk of mental health issues, while a Mediterranean diet can improve symptoms.
Serotonin and the Gut: Gut microbes help provide building blocks for serotonin production in the brain.
Microbiome and ADHD/Autism: Differences exist in the microbiome of individuals with ADHD and autism, but causation is unclear.
Probiotics and Mental Health: Specific strains of probiotics may help with symptoms like sleep disturbances.
Estrogen Recycling: The microbiome affects estrogen levels, impacting menopause symptoms.
Stress and the Microbiome: Chronic stress disrupts gut bacteria, affecting immune function and stress response.

TIMESTAMPS & KEY TOPICS:

0:05 – Gut and brain are constantly connected
0:17 – Introduction to High Performance Health Podcast
4:37 – Link between diet and mental health disorders
6:57 – 13% of people report good mental health
7:55 – Microbiome differences in ADHD and autism
9:23 – Importance of specific probiotic strains
11:03 – Estrogen recycling and gut bacteria
13:49 – Stress negatively impacts the microbiome
15:56 – Closing thoughts and key takeaways

VALUABLE RESOURCES

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Join The High Performance Health Community

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Listen to the full episode right here

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Reverse Your Biological Age & Supercharge Healing – Peptides for Longevity, Gut Health, Collagen & Faster Recovery | Kyal Van Der Leest

Mon, 10 Mar 2025 09:44:59 -0000

Angela talks to peptide expert Kyal Van Der Leest, about the fascinating world of peptides and their powerful effects on health and wellness. They delve into the science behind peptides, explaining what they are and how they function in the body, with a focus on popular peptides like BPC-157 and GHK-Cu.

Kyal shares insights on how these peptides can aid in healing, enhance recovery, and support collagen production, particularly for those dealing with gut health issues or aging concerns.

Click here to download a copy of the LVLUP Health Peptide Quick Reference Guide

KEY TAKEAWAYS

Peptides are the future of medicine: Natural compounds that support healing and recovery.
BPC-157 for gut health & injury repair: Known as the "Wolverine peptide" for rapid healing.
GHK Copper for skin & anti-aging: Boosts collagen, tissue regeneration, and stem cell activity.
Low stomach acid & gut issues: Proton pump inhibitors and antihistamines can harm digestion.
Mold & EMFs impact health: Environmental stressors can worsen mold growth and health issues.
Synergistic supplementation: Peptides work best with collagen, vitamin C, and gut-healing support.

TIMESTAMPS AND KEY TOPICS

1:06 – Introduction
5:16 – What are peptides and how do they work?
8:38 – GHK Copper’s impact on skin and gut health
12:49 – BPC-157 and its benefits for injury healing
17:46 – How stomach acid affects digestion and gut health
25:19 – BPC-157 for muscle recovery and workouts
29:18 – NAD, mitochondrial health, and longevity
31:34 – Best timing for taking peptides
38:17 – BPC-157 and post-exercise recovery
49:36 – GHK Copper, red light therapy, and collagen synergy
52:40 – GI Repair formula for gut health issues
59:54 – Zonulin, leaky gut, and immune response
1:07:42 – Mold exposure and EMFs’ impact on health
1:17:07 – Neuro Regenerate for brain function and memory

VALUABLE RESOURCES

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LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Qualia: Boost your NAD+ and transform your energy & vitality for a younger you with Qualia NAD+ - www.qualiife.com/angela and use code ANGELA for 15% off

Timeline: Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%

ABOUT THE GUEST

Kyal Van Der Leest is an nutritionist and naturopath, and the founder the peptide-based supplement company LVLUP Health.

Kyal's health journey and his passion for functional medicine supplementation of the peptides stem from having worked at a busy supplement store and Hyperbaric Oxygen Clinic. Working with and learning from both elite athletes and chronic disease patients. Kyal developed his range of peptide-based products from these experiences and clinical patient feedback as well as from his own personal health challenges with mold and all the subsequent downstream health consequences incurred to him and his family's health.

The products at LVLUP and Kyal offer are an attempt to reduce multi-product health protocols down to an all-in-one products of the highest quality and efficacy to deliver the fastest results and healing.

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Bitesize: Biohack Your Brain - The Essential Nutrients Every Woman Needs for Mental Clarity

Fri, 07 Mar 2025 00:00:00 -0000

Angela is joined by Patrick Holford to discuss the intricacies of brain health and its critical role in achieving high performance. They explore the structure and function of the brain, emphasising the importance of neurons, white matter, and gray matter, and highlight the essential nutrients for brain nourishment, particularly omega-3 fatty acids, B vitamins, and antioxidants, while also addressing the detrimental effects of sugar and stress on cognitive function.

KEY TAKEAWAYS

The Connection Between Omega-3s and B Vitamins : These nutrients work together—Omega-3s need B vitamins to function, and vice versa.
Dementia Prevention is Possible : Deficiencies in Omega-3, Vitamin D, and B vitamins increase the risk, but proper nutrition and lifestyle changes can prevent cognitive decline.
Sugar and Brain Function : Excess sugar leads to insulin resistance, affecting the brain's ability to absorb glucose, resulting in brain fog and cognitive issues.
Antioxidants and Brain Health : Protecting neurons from oxidative stress is key to preventing brain aging and neurodegenerative diseases.
Exercise and Cognitive Performance : Movement stimulates brain function—activities like dancing and complex physical challenges are more beneficial than repetitive exercises.
Mental and Emotional Health : Proper brain nutrition helps with anxiety, depression, and sleep issues, leading to improved mental well-being.

TIMESTAMPS AND KEY TOPICS

0:36 – Introduction to the episode and host
1:07 – The power of red light therapy and peptides for anti-aging
2:18 – The importance of brain health and nutrition
3:12 – How lifestyle impacts brain aging
3:55 – Brain structure and the role of fats in cognition
5:34 – Omega-3s, phospholipids, and B vitamins—how they work together
7:52 – Preventing dementia with proper nutrition
9:03 – The four major factors in brain health: Omega-3s, Vitamin D, B vitamins, and sugar control
10:11 – The impact of sugar on brain function and cognition
12:02 – Exercise and engaging activities for brain performance
12:56 – Closing thoughts and key takeaways

VALUABLE RESOURCES

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- LVLUp HealthGHK Cu Peptide - powerfully upregulates collagen - click here and use code ANGELA for 15% off

- Bon Charge Red Light Therapy Mask Bon Charge - click here and use code ANGELA20 for 20% off

- One Skin OS-01 Peptide - click here and use code ANGELA for 15% off

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Resilience, Reinvention & Pushing Limits - Life Lessons from the Man Who WALKED Around the World | Tom Turcich

Mon, 03 Mar 2025 10:50:01 -0000

Angela is joined by the amazing Tom Turcich, who shares his extraordinary journey of walking around the world. Tom reflects on the profound lessons he learned during his seven-year trek, particularly the realisation that people are shaped by their environments and circumstances.

He discusses the impact of his friend’s death on his decision to embark on this adventure, emphasising the importance of seizing the day, as well as revealing the challenges he faced, including health issues and moments of despair, and the surprising kindness he encountered from people across various cultures.

KEY TAKEAWAYS

The Power of Walking : Walking forces self-reflection, teaching self-sufficiency and mental resilience.
People are Kinder Than We Think : Across different cultures, he experienced generosity and hospitality from strangers.
Embracing Constraints Leads to Growth : Accepting life’s limitations helps build a more meaningful and fulfilling experience.
Facing Mortality Changes Perspective : A life-changing loss in his teens pushed him to redefine his priorities and live with intention.
Nature’s Impact on Mindset : The Atacama Desert and open landscapes brought deep spiritual realizations and a sense of connection.
Technology & Distraction : Modern infrastructure and social media influence how we connect; he observed less distraction in places with stronger human interaction.

TIMESTAMPS AND KEY TOPICS

0:05 – Walking forces deep self-reflection
3:39 – Tom’s seven-year journey across six continents
5:41 – Biggest lesson: how small and shaped by environment people are
8:36 – Holding onto the dream for eight years before starting
14:54 – Packing for extreme weather conditions
17:42 – The toughest mental challenge and almost quitting
26:07 – Unexpected kindness and lessons from different cultures
29:43 – The most dangerous moment: held at gunpoint in Turkey
34:49 – Most spiritual place: the Atacama Desert
41:34 – How the journey reshaped his perspective on human nature
53:39 – Where people are most and least distracted in the world
57:37 – Final wisdom: “Go for a walk—it’ll benefit you more than you realize.”

VALUABLE RESOURCES

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To find out more about Tom and his book go to: https://www.tomturcich.com/

ABOUT THE GUEST

Tom Turcich is the tenth person to walk around the world, motivational speaker, and photographer. Turcich’s seven-year trek with his adopted Shepard-mix pup, Savannah, took them across six continents and thirty-eight countries. He has been featured on CNN, Good Morning America, Business Insider, The Guardian, The Today Show, Newsweek, and more.

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Bitesize: Why Your Blood Sugar Looks ‘Normal'—But You’re Still Gaining Weight & Feeling Exhausted

Fri, 28 Feb 2025 00:00:00 -0000

Angela presents a bitesized edition alongside Morgan Nolte, in which they look at the critical differences between insulin resistance, prediabetes, and type 2 diabetes, emphasising the often-overlooked role of insulin in blood sugar regulation.

They explain how insulin, a hormone produced by the pancreas, helps move glucose from the bloodstream into cells for energy storage, and how high insulin levels can lead to insulin resistance, where cells become less responsive, requiring more insulin to achieve the same effect.

KEY TAKEAWAYS

Hidden Insulin Resistance: 88% of adults in the U.S. have some degree of insulin resistance, even if their blood sugar levels appear normal. Standard blood tests like fasting glucose and HbA1c often miss early warning signs.
How Insulin Works: Insulin helps regulate blood sugar by moving glucose into cells for energy. Over time, if insulin levels stay high, cells become resistant, requiring more insulin to maintain balance, leading to metabolic dysfunction.
Early Warning Signs: High blood pressure, unexplained weight gain (especially belly fat), sugar cravings, fatigue, brain fog, and joint pain can be early indicators of insulin resistance before it progresses to prediabetes or type 2 diabetes.
Testing Beyond Blood Sugar: Checking fasting insulin levels (optimal is under 6) and using the HOMA-IR test can provide a clearer picture of insulin sensitivity. These tests can detect issues up to two decades before a diabetes diagnosis.
Practical Solutions: Lifestyle adjustments, including a low-carb, high-protein diet, strength training, stress management, and prioritizing sleep, can improve insulin sensitivity, support metabolic health, and help reverse insulin resistance.

TIMESTAMPS & KEY TOPICS

00:05 – 88% of adults have insulin resistance, even with normal blood sugar.
00:24 – Introduction to the episode and guest Dr. Morgan Nolte.
02:11 – Why insulin resistance worsens with age, especially in women.
03:31 – Understanding insulin’s role in blood sugar regulation.
04:37 – How cells become resistant to insulin over time.
06:02 – Why fasting insulin is a critical but often overlooked test.
07:10 – Insulin resistance as a spectrum, from normal function to diabetes.
08:20 – How to get tested for fasting insulin at home or through labs.
10:22 – Why standard blood tests might not reveal insulin resistance.
12:07 – Signs of insulin resistance: blood pressure, cravings, fatigue.
13:54 – The connection between insulin resistance and joint pain.
15:30 – How to reverse insulin resistance with diet and lifestyle.

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How Music Supercharges Your Brain & Body: The Neuroscience of Peak Performance | Daniel Levitin

Mon, 24 Feb 2025 00:00:00 -0000

Angela welcomes Dan Levitin, author of "Music as Medicine," to explore the profound impact of music on our biology and mental health. They discuss how music affects neurotransmitters and hormones, the intricate process of how we perceive sound, and the emotional connections we form with music.

Dan shares insights on the therapeutic applications of music for conditions like anxiety and depression, emphasising the importance of personal music preferences in achieving relaxation and emotional healing.

KEY TAKEAWAYS

Music & The Brain: Music is more than just entertainment—it directly affects brain function, influencing neurotransmitters like dopamine, serotonin, and oxytocin. It can enhance mood, reduce stress, and even improve cognitive functions like memory and focus.
Performance & Endurance: Music has a profound impact on physical performance. Whether it’s helping athletes run faster by synchronizing their pace with the beat or increasing endurance by reducing the perception of effort, the right music can be a powerful tool for improving workouts.
Music & Emotions: Music is deeply connected to our emotions and memory. A song can instantly transport us back in time, evoking strong feelings tied to specific moments in our lives. It can also be used intentionally to shift mood—whether to energize, calm, or provide comfort in difficult moments.
Healing & Prevention: Research shows that music can boost the immune system by increasing immunoglobulin A (IgA) and natural killer cells, which help fight infections. It also reduces blood pressure, eases muscle tension, and supports overall health, making it a valuable tool for preventive care.
Memory & Mental Health: Music plays a vital role in mental health therapy. It can help reduce anxiety, lift depression, and support Alzheimer’s patients by triggering memories. Additionally, sad music is often more effective than happy music in helping people process emotions and feel understood.

TIMESTAMPS AND KEY TOPICS

00:05 – Music boosts the immune system and enhances endurance.
03:34 – How music affects neurotransmitters and hormones.
06:11 – Music’s role in emotional responses and anticipation.
10:10 – The impact of music on metabolic function and energy.
13:30 – Why repetitive listening can diminish a song’s effect.
15:21 – How music tempo influences athletic performance.
18:30 – Dopamine release from music vs. addictive behaviors.
22:14 – Music and spiritual connection: accessing flow states.
30:40 – Music therapy for anxiety, depression, and schizophrenia.
35:56 – How music strengthens the immune system and prevents illness.
39:51 – The benefits of playing an instrument beyond just listening.
41:14 – Singing and its impact on well-being and mental clarity.

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ABOUT THE GUEST

Daniel J. Levitin is a neuroscientist, cognitive psychologist, musician, and bestselling author. He is Founding Dean of Arts & Humanities at Minerva University in San Francisco, and James McGill Professor Emeritus of Psychology and Neuroscience at McGill University in Montreal. He is the author of five consecutive bestselling books: This Is Your Brain on Music, The World in Six Songs, The Organized Mind, A Field Guide to Lies and Successful Aging (published in the UK as The Changing Mind).

His newest book, I Heard There Was A Secret Chord: Music As Medicine (published in the UK as Music as Medicine), hit the bestseller lists in its first week of release.

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Bitesize Biohack: The Secret Hormones You’re Not Talking About: How Testosterone & DHEA Fuel Energy, Confidence & Vitality | Karen Martel

Fri, 21 Feb 2025 00:00:00 -0000

Angela presents a bitesize in the company of Karen Martel, in which they talk about the role of testosterone in women's health, particularly during perimenopause and menopause.

They discuss how testosterone is the most abundant hormone in women during their fertile years and its crucial functions, including energy levels, mood enhancement, and sexual health, also highlighting the lack of available testosterone replacement therapy for women in North America and the benefits of optimising testosterone levels through injections

KEY TAKEAWAYS

The Truth About Testosterone: The most abundant hormone in women’s fertile years and why it matters post-menopause.
Testosterone & Energy: How it affects motivation, resilience, and confidence in high-achieving women.
HRT & Optimization: The best forms of testosterone replacement therapy and why injectables may work better than creams.
DHEA & Stress: How chronic stress depletes DHEA and why supplementing it isn’t always the best solution.
Perimenopause & Aging: Why lifestyle alone isn’t always enough and the role of HRT in long-term health.

TIMESTAMPS AND KEY TOPICS

00:04 – Ovaries shut down permanently; no biohacking out of menopause.
03:09 – Why testosterone is the most abundant female hormone before menopause.
07:57 – Signs of testosterone deficiency: fatigue, depression, and brain fog.
10:57 – Testosterone replacement therapy: creams vs. injectables.
12:28 – The controversy around DHEA supplementation.
17:54 – Raising DHEA naturally: stress reduction and key supplements.
20:49 – Why lifestyle alone isn’t always enough during menopause.
24:32 – The myth that all health issues stem from trauma or limiting beliefs.
27:01 – Psychedelics for healing: powerful but not for everyone.

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Bloating, Brain Fog & Anxiety: The Hidden Root Cause (And How to Fix It!)

Mon, 17 Feb 2025 00:00:00 -0000

Angela welcomes gut health expert, Josh Dech, who explores the profound connection between gut health and mental well-being.

Together they delve into the intricate relationship between the brain and gut, discussing how neurotransmitters produced in the gut influence mood and behaviour, emphasising the importance of diet, and highlighting the need for whole foods, the avoidance of intolerances, and the impact of histamines, particularly for those with conditions like Crohn's disease.

KEY TAKEAWAYS

Gut & Chronic Disease: 93% of major diseases, including heart disease, diabetes, and Alzheimer’s, can be traced back to gut health.
Brain-Gut Link: Your gut directly impacts mood, focus, and mental clarity. An unhealthy gut can lead to ADHD symptoms, anxiety, and brain fog.
Acid Reflux Myth: Most reflux cases are due to low stomach acid, not too much. Suppressing acid can worsen gut health.
Pesticides & Processed Foods: Industrialized food and chemicals damage the gut microbiome, fueling inflammation and disease.
Healing Approach: Focus on whole foods, gut-friendly diets, and identifying intolerances to restore balance.

TIMESTAMPS AND KEY TOPICS

00:05 – 93% of chronic diseases are linked to gut health.
03:21 – How gut imbalances contribute to ADHD, brain fog, and fatigue.
07:59 – Healing the gut: Candida, parasites, and food intolerances.
13:46 – Acid reflux: The real cause and why PPIs can make it worse.
24:30 – How pesticides and food processing harm gut health.
35:09 – Industrialized food vs. real nutrition: Why we’re getting sicker.
41:07 – The best tests for gut health & when you should test.
44:23 – Should you take probiotics? The truth about supplementation.
48:56 – Sugar vs. sweeteners: Which is worse for your gut?
51:26 – Key advice for taking control of your gut health.

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ABOUT THE GUEST

Josh is a Holistic Nutritionist and Physician’s consultant, specializing in Crohn’s, Colitis, and severe IBS. After reversing over 300 cases of Crohn’s and colitis (previously thought to be impossible to fix), he’s been connected to some of the world’s most renowned doctors.
He’s since launched a top 2.5% globally ranked podcast, and has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic
approach to gut health, and inflammatory bowel disease.

https://gutsolution.ca/

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Bitesize: Inflammation, Weight Gain & Fatigue in Midlife

Fri, 14 Feb 2025 00:00:00 -0000

Angela presents a bitesize in the company of Siim Land, in which they look at the profound effects of exercise on reducing inflammation and its implications for aging and chronic diseases. They discuss the distinction between acute and chronic inflammation, emphasising the importance of addressing underlying causes such as obesity and high blood sugar levels. They also highlight the role of healthy lifestyle choices, including exercise, sleep, and a diverse diet rich in plant polyphenols, in managing inflammation.

KEY TAKEAWAYS

Exercise & Inflammation: Regular movement is the most effective way to boost antioxidant defense.
Cold Exposure Benefits: Cold showers and ice baths help reduce short-term inflammation but may not work for everyone.
Visceral Fat & Chronic Inflammation: Excess belly fat is a primary driver of inflammation; weight management is key.
Polyphenols & Gut Health: A diet rich in colorful plants supports gut health and longevity.
Glycine & NAC: These supplements aid glutathione production and may help with aging and inflammation.
Antioxidant Supplementation: Too many antioxidants can be harmful—supporting natural production is more effective.

TIMESTAMPS & KEY TOPICS

00:00 – Intro: Chronic inflammation and its hidden effects
01:12 – How inflammation impacts metabolism and energy
03:05 – The link between visceral fat and inflammation
05:21 – Exercise vs. antioxidants for reducing inflammation
08:38 – Supporting mitochondrial health for aging and energy
12:46 – Why glutathione declines with age and how to support it

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The Shaman in Stilettos: How Sound Therapy Can Detox Your Energy, Relieve Stress & Heal Your Body & Mind | Anna Hunt

Mon, 10 Feb 2025 00:00:00 -0000

Angela welcomes Anna Hunt, who shares her journey from a successful career in journalism to becoming a shamanic practitioner, exploring the profound connection between energy, thoughts, and our physical well-being.

Together, they talk about the significance of Einstein's theory of E=mc², emphasising how everything is energy and how our perceptions shape our reality. Anna discusses the importance of maintaining "clean energy" and offers practical tips for detoxing our energy through mindfulness, gratitude, and sound healing.

KEY TAKEAWAYS

Energy & Sound Healing: Everything is energy, and sound waves can transform and release stuck emotions.
Detoxing Emotional Energy: Unreleased thoughts and emotions get stored in the body, leading to stress and imbalance.
Clean vs. Heavy Energy: How our energy impacts interactions, well-being, and how we feel in different environments.
Practical Energy Cleansing: Simple techniques like nature walks, movement, and gratitude lists help clear energy daily.
Shamanic Sound Healing: Using ancient techniques to shift energy, release blockages, and restore balance.

TIMESTAMPS AND KEY TOPICS

0:05 - Sound waves and energy detox
1:06 - Thoughts, emotions & their impact on the body
4:05 - How energy manifests in daily life
7:25 - The observer effect and shifting perspective
8:46 - How mindset affects reactions and experiences
17:05 - Personal example: Using energy awareness in tough situations
21:45 - Simple ways to clear energy daily
26:42 - How sound interacts with energy for healing
37:01 - The power of shamanic sound therapy
50:56 - Anna’s journey from journalist to shaman
55:51 - Plant medicine vs. sound therapy for energy detox
1:04:22 - Understanding energy purging and healing

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ABOUT THE GUEST

To find out about Anna’s latest workshops click here: https://www.annahunt.com/workshops#live

Anna is a healer, modern educator and bestselling author whose passion is transformation and the limitless potential of human beings.
Anna's health journey began when she was a senior editor at The Mail On Sunday, a position she took after completing her MA in history at Cambridge. Debilitating health challenges owing to chronic stress inspired her to travel the world, researching alternative solutions. This included studying the 20,000 year old healing traditions of the Peruvian Andes with a healer and former Head Archaeologist of Machu Picchu..For 18 years she visited Peru annually until he pronounced her a Dona, a master healer. Over the same time, she studied quantum physics with a teacher in Australia, and therapeutic visualisation with a psychotherapist based in London.
So her own practice was born.
For two decades, Anna has worked with thousands of leaders, private clients and corporations around the world including Greenpeace and multinational investment banks. Described as 'the face of the new shamanism' by The Sunday Times Style, she takes her clients on a journey that reconnects them to complete health physically, mentally, emotionally and spiritually. Her work gives them the confidence to express their full potential through living multi-faceted and fulfilling lives that are in alignment with their purpose and their joy.
The Shaman In Stilettos (Penguin) is Anna’s bestselling memoir.
annahunt.com

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Bitesize Biohack: Younger Skin: How To Reverse Skin Aging at a Cellular Level

Fri, 07 Feb 2025 00:00:00 -0000

Angela presents a bitesize in the company of Alessandra Zonari, who discusses the intriguing concept of cellular senescence, often referred to as "zombie cells," and their impact on skin aging.

Alessandra explains how these damaged cells accumulate over time, leading to inflammation, collagen breakdown, and a decrease in collagen production, ultimately resulting in more wrinkles and accelerated aging, and also highlights the importance of lifestyle factors, such as diet, sleep, and exercise, in managing the accumulation of senescent cells.

KEY TAKEAWAYS

Zombie Cells & Aging: Senescent cells cause inflammation and collagen breakdown, accelerating skin aging.
Cellular Repair & Collagen Production: Removing senescent cells helps healthy skin cells produce more collagen and maintain resilience.
Lifestyle & Skin Health: Factors like sun exposure, sugar intake, sleep, and exercise influence senescent cell accumulation.
OneSkin OS01 Peptide: A science-backed solution targeting senescent cells to reduce skin aging and improve elasticity.
Biological Age Reversal: Research shows OS01 peptide reduces the biological age of skin, making it function as younger skin.

TIMESTAMPS AND KEY TOPICS

0:05 - The problem with existing skincare products
1:06 - Senescent cells and how they accelerate skin aging
2:20 - How zombie cells break down collagen
3:10 - Sun exposure and its impact on collagen decline
5:09 - Why traditional exfoliation doesn’t solve aging
6:11 - When senescent cells start accumulating
7:21 - Lifestyle habits that accelerate skin aging
9:08 - How the OS01 peptide works
10:26 - OS01’s role in boosting collagen and skin resilience
12:01 - Measuring skin’s biological age and reversing aging

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The Most Powerful Food on Earth? How NASA’s Superfood Boosts Energy, Beauty & Longevity with Catharine Arnston

Mon, 03 Feb 2025 00:00:00 -0000

Angela welcomes Catharine Arnston to the show, to talk about the remarkable benefits of spirulina and chlorella, two nutrient-dense microalgae that have been celebrated for their energy-boosting, beauty-enhancing, and longevity-promoting properties.

Catharine, a passionate advocate for these superfoods, shares her personal journey of incorporating algae into her daily routine for over 15 years, highlighting the scientific backing from international agencies like NASA and the UN. Together, they talk about the differences between spirulina and chlorella, emphasizing spirulina's role in energizing the body and brain while supporting mitochondrial health, and chlorella's detoxifying properties and ability to build blood.

KEY TAKEAWAYS

Daily Detox Support: Spirulina and chlorella remove toxins, heavy metals, and pollutants from the body.
Ultimate Energy Booster: Spirulina provides immediate, sustained energy without crashes, making it a perfect pre-workout fuel.
Brain & Mitochondria Health: These algae support cognitive function, protect mitochondria, and combat oxidative stress.
Beauty & Skin Benefits: Spirulina boosts collagen and elastin, promoting youthful, glowing skin.
Gut & Immune Support: Chlorella aids digestion, strengthens the immune system, and supports gut microbiome health.
Superior Protein Source: Spirulina is a complete protein with all essential amino acids, making it ideal for muscle recovery and performance.

TIMESTAMPS AND KEY TOPICS

0:05 - The toxin load in the body and why daily detox is crucial
6:00 - Spirulina’s ancient history and NASA’s recognition
7:44 - Nutrient density of algae vs. traditional foods
26:57 - Differences between spirulina and chlorella
30:44 - Spirulina as the ultimate nootropic and energy source
40:06 - Impact of spirulina on mitochondria and longevity
43:19 - Chlorella’s role in detoxification and gut health
52:06 - Benefits for cognitive function and mental clarity
57:24 - Beauty and anti-aging benefits of algae
1:06:05 - How to use spirulina and chlorella for workouts and recovery
1:13:22 - Best daily dosage for optimal health

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Bitesize: Essential Oils - The Life Hack You Didn’t Know You Needed for Instant Energy, Focus, and Relaxation | Dr Mariza Snyder

Fri, 31 Jan 2025 00:00:00 -0000

Angela presents a bitesize in the company of Dr Mariza Snyder, in which they explore the world of essential oils, highlighting their potential for providing quick and effective remedies for energy, focus, and relaxation.

They also discuss the benefits of combining peppermint with citrus oils, such as grapefruit or lemon, to create an instant energy boost without the negative side effects associated with sugar and caffeine.

KEY TAKEAWAYS

Instant Energy Boost: Peppermint and citrus oils provide an immediate energy lift and mental clarity without sugar or caffeine.
Essential Oils for Mood & Sleep: Floral oils like lavender, vetiver, and cedarwood promote relaxation, reduce stress, and improve sleep quality.
Blood Sugar Insights: The impact of sugar spikes on energy levels and how essential oils can provide an alternative boost without metabolic disruption.
Application Methods: Essential oils can be used in diffusers or applied topically with a carrier oil for sustained benefits.
Mitochondrial Health & Longevity: Urolithin A enhances cellular energy and recovery, complementing essential oil benefits.

TIMESTAMPS AND KEY TOPICS

0:05 - Essential oils as a natural energy booster
1:46 - Why quick remedies are essential for high performance
4:08 - Blood sugar spikes from sugar and caffeine vs. essential oils
7:37 - Essential oils for focus and mental clarity
9:16 - Peppermint and citrus oils for energy and alertness
11:27 - Best essential oils for sleep and relaxation
12:16 - Topical application using carrier oils
14:26 - Choosing the right carrier oil for face and body use

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Gut Health Expert: Healing Inflammation, Crohns and Colitis and The Mindset to Thrive | Dane Johnson

Mon, 27 Jan 2025 00:00:00 -0000

Angela is joined by Dane Johnson, founder and CEO of Crohn's Colitis Lifestyle. Dane shares his remarkable journey of overcoming a life-threatening battle with Crohn's disease and colitis, which he faced in his 20s. Through determination and a commitment to natural healing, he not only reclaimed his health but has remained medication and surgery-free ever since. Dane discusses his signature SHIELD program, which has helped hundreds of clients reverse inflammatory bowel disease symptoms.

KEY TAKEAWAYS

Healing Through Empowerment: The key to healing is not eradicating the disease but building the conviction and ability to respond to adversity.
The SHIELD Program: Dane's program focuses on root causes, customized nutrition, and creating a sustainable lifestyle for gut health.
The Role of Nutrition and Lifestyle: Transitioning to organic, whole foods is vital. Learn to cook at home and reduce processed food intake. Microplastics, artificial sweeteners, and A1 casein are major contributors to gut inflammation.
Mindset for Healing: Never personalize disease; maintain the belief that you can heal and take control of your health. Discipline and consistent habits like journaling, meditation, and learning are crucial.
Spiritual and Emotional Resilience: Dane shares how he transformed spiritual despair into a purpose-driven life, using his struggles to help others.

TIMESTAMPS AND KEY TOPICS

0:05: Healing starts with the conviction to face adversity.
0:26: Angela introduces Dane and his journey with Crohn’s and Colitis.
2:23: Dane explains his mucosal healing tea and its benefits.
12:12: Overcoming spiritual challenges during illness.
19:53: The impact of mindset on healing and the power of reframing your identity.
22:31: Difference between Crohn’s disease and ulcerative colitis.
31:57: Mentors and resources that inspired Dane’s healing journey.
37:35: The dangers of the standard American diet.
47:42: How to prioritize health on a budget.
53:54: Closing insights on taking ownership of your health.

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ABOUT THE GUEST

Dane Johnson is the Founder/CEO of Crohn's Colitis Lifestyle and a Holistic Nutritionist specializing in reversing Crohn’s Disease and Ulcerative Colitis. Dane’s story ignited through a life-threatening case of Crohn’s/Colitis which nearly took his life December 2014. Since committing his life to natural healing he has remained surgery and medication-free while eliminating IBD symptoms.
To date, Dane and his passionate team of specialists and coaches have created 500+ success stories for reversing IBD symptoms using his signature S.H.I.E.L.D. Program. His international IBD consulting firm is one of the few organizations in the world that only treat IBD, and see roughly 100+ international IBD cases a week despite any unique needs!

Dane and his team have successfully worked with of IBD clients despite surgery, age, medication, past experiences, diet preferences, extreme cases, world location or culture.
His passion, unique experience, and niche in the field of IBD have empowered him to create unparalleled value for real, long-term symptom relief for those suffering from Inflammatory Bowel Disease.

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Biohacking for High Performance: Sleep, Hormones & Energy

Fri, 24 Jan 2025 00:00:00 -0000

Angela presents a special appearance she made on The Brian Keane Podcast, in which she discussed ways in which we can biohack our way to better sleep, increased energy levels, and a better sense of general wellbeing.

Angela talks about the effects of cortisol on our ability to face the day ahead of us, as well as the perfect supplement to enhance longevity, and how best to optimise our circadian rhythm.

KEY TAKEAWAYS

The SHIFT Framework: Angela explains her SHIFT framework, focusing on Sleep, Hormones, Insights, Fuel, and Training, offering actionable tips for achieving high-performance health.
Circadian Rhythm & Sleep Optimization: Strategies like light exposure, red light therapy, and supplements like L-theanine to align circadian rhythms and improve sleep quality.
Insights & Data Tracking for Better Health: The importance of tracking cortisol, melatonin, and other biomarkers alongside wearable devices and journaling.
Mindset Shifts for Simplified Success: Simplifying goals and focusing on quality output to achieve a 10x mindset for business and personal growth.

TIMESTAMPS AND KEY TOPICS

0:06 - Importance of cortisol rhythms for energy and stress regulation
1:40 - Overview of the SHIFT framework for high performance
2:15 - Common challenges faced by high performers
4:01 - Benefits of L-theanine for relaxation, sleep, and focus
7:36 - Nootropics and supplements for better brain health
10:05 - Testing cortisol patterns for stress and performance optimization
12:41 - Strategies for optimizing circadian rhythm and light exposure
16:35 - Practical biohacks: infrared saunas, red light therapy, and breathwork
28:30 - Dopamine detoxes and managing digital habits
33:33 - Cognitive recovery through mindful breaks and task segmentation
37:59 - Rereading and going deeper for sustained learning and growth
45:21 - Simplifying goals and adopting a 10x mindset

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Stronger, Faster, Younger: The Science of Mitochondrial Health with Dr Anurag Singh

Sun, 19 Jan 2025 00:00:00 -0000

Angela talks to Dr. Anurag Singh, Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. Dr Singh discusses the critical topic of mitochondrial health and its profound impact on energy levels and longevity. He explains the role of mitochondria as the energy factories of our cells and discusses how aging affects their function, leading to fatigue and other health issues.

Together, Angela and Dr Singh look at various factors that can damage mitochondria, including diet, exercise, sleep, and social interactions, emphasising the importance of a holistic approach to health.

KEY TAKEAWAYS

Mitochondria: The Body's Energy Factories
Mitochondria act as your cells’ battery packs, fueling energy, performance, and cognitive function. Damaged mitochondria lead to fatigue and aging, but promoting mitophagy helps regenerate healthy ones.
Exercise and Fasting Boost Mitochondria
Regular exercise, especially endurance and resistance training, alongside calorie restriction or intermittent fasting, significantly enhances mitochondrial function and overall health.
The Power of Urolithin A
Urolithin A, a postbiotic from certain foods, promotes mitophagy, improving energy, muscle strength, recovery, and even cognitive health, with benefits supported by multiple clinical trials.
Mitochondria's Role in Inflammation and Immunity
Poor mitochondrial health triggers chronic inflammation. Optimizing mitochondria enhances immune response and reduces systemic inflammation.
Emerging Insights on Brain Health
Early research shows urolithin A may support brain health by addressing mitophagy deficits linked to cognitive decline, sleep disorders, and neuroinflammation.

TIMESTAMPS AND KEY TOPICS

0:05 – Mitochondria: The body's battery packs.
0:31 – Introduction to Angela Foster and the podcast.
3:24 – Dr. Singh’s journey into mitochondrial health research.
5:05 – Understanding mitochondrial health and aging.
7:16 – Key factors damaging mitochondria: lifestyle, inflammation, and sleep.
10:32 – Social interactions and mitochondrial health.
12:16 – Exercise types that optimize mitochondria.
13:21 – Calorie restriction vs. fasting.
14:02 – Mitochondrial inheritance and their unique DNA.
15:46 – Sleep patterns’ impact on mitochondria.
17:55 – Testing mitochondrial health and ATP production.
24:11 – Clinical benefits of urolithin A supplementation.
27:08 – Urolithin A improves recovery in athletes.
34:46 – Complementary supplements for mitochondrial health.
40:44 – Skin health and topical urolithin A.
41:00 – Mitochondria’s role in immune function and inflammation.
47:46 – Mitochondrial decline in women during menopause.
50:11 – Promising research on brain health and cognitive disorders.
52:02 – Dr. Singh’s age-reversal routine.

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Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today

ABOUT THE GUEST

Anurag Singh is currently Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With a M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health (Nestlé, Nestlé Health Science) and startups companies (Amazentis/Timeline). He’s authored > 40 articles for top science journals, been awarded >15 patents and has designed and led > 50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products

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Bitesize: Stronger, Leaner & Confident: The Workout Strategy Every Woman Needs for Lasting Results | Vince Sant

Fri, 17 Jan 2025 00:00:00 -0000

Angela is joined by fitness guru Vince Sant, to talk about the complexities of women's fitness, particularly as they approach perimenopause and beyond. The discussion emphasises the importance of resistance training, clarifying the benefits of lifting heavier weights versus higher repetition ranges for body composition and muscle definition

KEY TAKEAWAYS

Muscle vs. Fat: Muscle is denser than fat, so building muscle while burning fat results in a leaner, toned appearance.
Optimal Rep Ranges: For strength, use low reps (5x5). For body composition, prioritize 8-15 reps to maximize muscle fiber engagement and metabolism.
Intensity Matters: Challenge muscles during workouts for better results. Proper effort is crucial, regardless of weight range.
Debunking Myths: Women won’t “bulk up” by lifting heavier weights due to hormonal differences. Resistance training builds lean muscle and boosts metabolism.
Fasted vs. Pre-Fueled Training: The best approach depends on your schedule and personal preference. Consistency and enjoyment are key for long-term adherence.
Progress is Nonlinear: Everyone has off days. The focus should be on discipline and maintaining habits, even when motivation wanes.

TIMESTAMPS AND KEY TOPICS

0:04 - Understanding muscle density vs. fat
0:28 - Intro to Angela’s High Performance Health Podcast
3:49 - Women’s fitness myths and lifting heavy weights
4:44 - Ideal rep ranges for muscle growth and body composition
8:17 - Structuring workouts for strength and definition
9:57 - Benefits of lean muscle for metabolism and fat loss
12:01 - Fasted vs. pre-fueled training recommendations
14:34 - Adapting fitness routines to busy lifestyles

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ABOUT THE GUEST

Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals. Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age. Over 3.1 million people have now chosen the Fat Loss Extreme program and V Shred continues to serve millions of women with easy-to-follow exercise programs and sciencebased eating strategies that can completely transform a woman’s body in a few short months. With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred's continues to make a positive impact on millions of people around the globe. Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best life.

Vince Sant at V-Shred - https://vshred.com/sp/ripped-in-90-days/sku_B7a3FRwfznnahU

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Living Your 10X Vision Unlocking Health, Longevity and Entrepreneurial Freedom with Dan Sullivan

Wed, 15 Jan 2025 00:00:00 -0000

Angela talks to Dan Sullivan, a seasoned coach to entrepreneurs, as he reflects on his 50-year journey in the field. They explore the concept of "unique ability," emphasising how individuals can discover their true passions and strengths, often stifled by societal expectations.

Dan shares his personal insights on health and longevity, revealing his commitment to maintaining vitality through rigorous testing and innovative practices, including plasma exchange and aerobic exercises.

KEY TAKEAWAYS

Health and Longevity Goals: Dan aims to maintain the health of a 50-year-old at age 100, emphasizing the importance of testing, exercise, and brain health.
Entrepreneurial Freedom: The four freedoms—time, money, relationships, and purpose—are key to designing a life and business that serve you.
Big Goals: Setting ambitious long-term goals keeps you energized and focused.
Retirement is Optional: Staying active and purposeful helps drive long-term health and vitality.
The Power of Testing: Frequent testing and advanced medical techniques like plasma exchange and stem cell therapy enhance physical and cognitive performance.
Mindset Matters: Reframing challenges and focusing on what you want can lead to breakthroughs.
The Importance of Writing: The act of journaling and writing by hand strengthens the connection between thoughts and actions, unlocking creativity and self-awareness.

TIMESTAMPS AND KEY TOPICS

0:04 - Dan discusses his goal to maintain fitness and health as he ages.
3:27 - Dan’s advice on never retiring and embracing entrepreneurial freedom.
9:57 - The importance of lean muscle for health and longevity.
19:32 - Angela’s health journey and the link between health and performance.
30:35 - Setting 90-day goals for consistent progress.
41:42 - Breakthrough health practices: plasma exchange and advanced testing.
49:38 - How to set achievable goals and maintain excitement.
58:41 - The role of sleep, testing, and supplements in health optimization.
1:07:41 - Overcoming challenges through reframing and setting long-term goals.
1:12:51 - Distinguishing between wants and needs in achieving personal goals.

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Neuroscientist, TJ Power Reveals The DOSE Effect: Reset Your Brain, Boost Motivation & Confidence

Mon, 13 Jan 2025 08:52:44 -0000

Angela talks to TJ Power, the author of "The Dose Effect," who shares his personal journey through mental health challenges and the insights he gained from studying psychology and neuroscience.

They discuss the importance of understanding the four key brain chemicals—dopamine, oxytocin, serotonin, and endorphins—and how they influence our motivation, relationships, mood, and stress levels. TJ emphasises the significance of managing expectations to enhance happiness and explores practical strategies for improving mental well-being, such as spending time in nature, breaking down goals into manageable steps, and addressing the inner critic.

KEY TAKEAWAYS

The Power of D.O.S.E.: Understanding dopamine (motivation), oxytocin (connection), serotonin (mood), and endorphins (stress relief) is essential for improving mental health and performance.
Avoid Overstimulation: Overuse of phones, social media, and sugar can overstimulate dopamine pathways, leading to crashes and low mood. Start your day with action, not distractions, to reset your brain.
Nature for Mental Clarity: Spending time in nature without distractions helps process thoughts, calm the mind, and increase serotonin for balanced mood and focus.
Oxytocin Builds Confidence: Connection and contribution elevate oxytocin levels, boosting confidence and improving social interactions.
Break Goals into Small Steps: Avoid feeling overwhelmed by long-term goals by breaking them into manageable chunks with attainable short-term deadlines.
Balance Technology: While helpful, tools like fitness trackers can trigger dopamine spikes. Regular detoxes or mindful use improve mental health.
Quiet Moments Matter: Take time to reflect without distractions. Regularly spending time in silence or with minimal stimulation helps clear mental clutter.

TIMESTAMPS

0:05 - Flow states and single-tasking
0:29 - Introduction to D.O.S.E. and mental health strategies
2:56 - TJ’s personal story and journey to neuroscience
5:15 - Balancing happiness with realistic expectations
10:05 - Breaking long-term goals into achievable steps
22:44 - The importance of quiet walks in nature
36:29 - Dopamine and serotonin impacts of cold and heat exposure
54:58 - Managing dopamine addiction with tech and alcohol
57:19 - Building confidence through oxytocin and self-connection

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Bitesize: What Every Woman Needs to Know About Building Strength and Power with Dr. Stacy Sims

Fri, 10 Jan 2025 00:00:00 -0000

Angela is joined by Dr Stacy Sims for a bitesize edition devoted to the intricacies of high-intensity interval training (HIIT) and resistance training specifically tailored for women navigating perimenopause and postmenopause.

They discuss the importance of adjusting workout intensity and frequency based on hormonal changes, emphasising the need for increased doses of sprint interval and strength training as women transition through these phases.

KEY TAKEAWAYS

Take Ownership of Your Workouts: You’re paying for your classes and fitness routines, so tailor them to your body’s needs. Intervals and training formats must work for you, not the other way around.
Strength Training at All Stages: Building muscle before menopause creates a foundation for better health, stronger bones, and more energy. Women should focus on resistance training and power-based exercises to maintain joint stability and lean mass.
HIIT and Sprint Training Adaptations: Women in perimenopause benefit from 2–3 HIIT or sprint sessions weekly, while postmenopausal women need increased doses of shorter sprint and resistance training to stimulate muscle and bone health effectively.
Periodization is Key: Adjust training in phases throughout the year to match hormonal changes, seasons, and lifestyle. Periodized programs with focused blocks (e.g., VO2 work, hypertrophy, or strength) allow sustainable progress.
Consistency Builds Strength and Longevity: A gradual approach to higher-intensity training ensures joint and muscle health, particularly in late postmenopause. The goal is to gradually increase intensity and frequency, avoiding injury while building resilience.
Plyometric Training Misconceptions: High-intensity activities like box jumps or battle ropes can count as plyometric or sprint work. The key is short bursts of effort at high intensity (RPE 9–10).

TIMESTAMPS AND KEY TOPICS

0:04 - Importance of tailoring workouts to individual needs
0:37 - Angela introduces fresh starts and simple health habits
4:12 - Hormonal changes during perimenopause and postmenopause
7:13 - Role of plyometrics and sprint work in strength training
8:35 - Periodized training for women across different life stages
11:11 - Resistance training as a lifelong foundation for women
13:20 - Structuring training blocks for strength and hypertrophy

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Fresh Starts: The Science of Small Steps to Transform Your Health and Longevity

Wed, 08 Jan 2025 00:00:00 -0000

Angela looks into the concept of fresh starts and how they can be leveraged to achieve lasting change in health and wellbeing. With January serving as a prime example of a fresh start, she highlights the importance of mindset shifts and the power of small, consistent actions over grand resolutions. Drawing on insights from experts like Dr. Katie Milkman and James Clear, Angela focusses on the significance of creating systems that make goals easier to achieve, building momentum through discipline, and connecting deeply with one's "why."

KEY TAKEAWAYS

Fresh Starts Are Everywhere: Fresh starts don’t only happen in January. Moments like Mondays, spring, or September's back-to-school energy are natural opportunities to reset. Embrace these times to let go of past failures and start fresh, creating a psychological shift that boosts motivation.
Start Small for Big Changes: Trying to achieve big goals in one leap often leads to burnout or failure. Instead, break your goals into small, actionable steps. Whether it’s committing to just 10 minutes of exercise or swapping one unhealthy meal for a healthy one, these small wins build momentum and confidence over time.
Consistency Fuels Momentum: Motivation can fade, but showing up consistently creates progress. Even on days you don’t feel like it, a simple action—like walking for five minutes or stretching—keeps the habit alive. Remember, it’s about progress, not perfection.
Create a System That Removes Resistance: Instead of relying on willpower, set up systems that make it easier to succeed. For example, laying out workout clothes the night before or prepping a single healthy meal simplifies decision-making and reduces the resistance to start.
Connect Deeply With Your "Why": Knowing why a goal matters to you creates a strong emotional connection and keeps you motivated. Align your actions with the person you want to become, casting "votes" daily for that version of yourself. Visualize your future self, write letters to them, or make decisions that your 80-year-old self will thank you for.
Cap Off Your Day With Intention: Use the CAP method—Celebrate wins, Appreciate gratitude, and Prioritize for the next day. Celebrating progress, reframing setbacks as lessons, and practicing gratitude shifts your mindset to focus on what’s working and prepares you for success the next day.

TIMESTAMPS AND KEY TOPICS

0:05 - Fresh starts as opportunities to reset
4:30 - Building small habits to achieve big goals
10:15 - The importance of consistency and discipline
15:40 - Simplifying systems to reduce resistance
20:05 - Connecting with your deeper purpose and future self

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Register for Angela’s free webinar “Live Younger: How I reversed my biological age and rediscovered lasting health” - angelafoster.me/longevity

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

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Why Walking is the Ultimate Hack for Longevity, Strength, and Happiness with Mark Sisson

Mon, 06 Jan 2025 00:00:00 -0000

Angela talks to health and fitness legend Mark Sisson, a pivotal figure in the ancestral health movement for over two decades. They discuss the critical components of longevity, focussing upon the importance of balance, nutrition, and movement, particularly walking.

Mark shares insights from his new book, "Born to Walk," highlighting how walking can be a more effective and sustainable exercise strategy compared to running, especially for those looking to improve their health and energy levels.

KEY TAKEAWAYS

Walking for Longevity and Health: Walking is a fundamental human activity, supporting balance, digestion, lymphatic health, and mental well-being.
Rethinking Running: Running, especially with poor form and cushioned shoes, can be harmful for many people. Walking, complemented by occasional sprints and strength training, is more sustainable.
Barefoot Movement: Minimalist shoes or barefoot walking enhances balance, proprioception, and foot health, aligning with the body's natural biomechanics.
Diet and Metabolic Flexibility: Centering meals around protein and achieving metabolic flexibility through lower-carb diets supports energy and fat burning.
Importance of Collagen: Collagen supports joint health, skin elasticity, and overall recovery, making it a crucial supplement for active individuals.
Work Smarter, Not Harder: Prioritizing health, creativity, and energy leads to better performance, even for entrepreneurs balancing busy lives.

TIMESTAMPS AND KEY TOPICS

0:04 - Benefits of walking for health and longevity
5:11 - Introduction to Mark Sisson and his philosophy
6:13 - Key components of health: balance, sleep, diet, and movement
10:30 - The critical role of foot health and minimalist shoes
22:25 - Misconceptions about red meat and its health benefits
42:07 - Walking vs. running: why walking is better for most people
59:40 - Paluva shoes: minimalist footwear for optimal foot health

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For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10

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Save $250 on Carol Bike - Transform Your VO2 Max and Reverse Your Age by up to 10 years in 8 Weeks with Hyper Efficient Workouts

ABOUT THE GUEST

Mark Sisson has been shaking up the world of health and fitness for over twenty years. He ignited the ancestral health movement in 2006 with his wildly successful blog, Mark’s Daily Apple, and his best-selling book The Primal Blueprint. He helped popularize the ketogenic diet and the concept of intermittent fasting with his New York Times best-selling books, The Keto Reset Diet and Two Meals a Day. He gave millions of health-minded grocery shoppers access to healthier sauces and dressings with his Primal Kitchen Food company. And now he wants to change the way the world walks with his latest ventures, a minimalist shoe company called Peluva. and his brand new book - Born to Walk.

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Bitesize: Unlock Your Potential: Overcome Limiting Beliefs & Rewire Your Mind for Success | Paul Sheppard

Fri, 03 Jan 2025 00:00:00 -0000

Angela is joined by life coach and mindset expert, Paul Sheppard, for a look into the concept of mindfulness and the power of present moment awareness, sparked by a compelling question: "What will your next thought be?"

They explore how our minds often time travel to the past or future, leading to unnecessary misery and distraction from the present, and highlight the importance of devaluing negative thoughts and conditioning to create new, empowering beliefs.

KEY TAKEAWAYS

The Power of the Present Moment: Living in the now eliminates the illusion of a more important future moment, reducing stress and unhappiness.
Mindfulness Question: Asking, "What will your next thought be?" can create a powerful pause in the mind, even for individuals dealing with ADHD or intrusive thoughts.
Devaluing Old Beliefs: To override limiting beliefs, recognize and devalue them by acknowledging their cost and irrelevance to your present life.
Breaking the Stress Addiction: Many people are unconsciously addicted to the hormones of stress and struggle, but mindfulness and intentional habits can break this cycle.
Radical Honesty for Change: Reflecting on why unhappiness feels more important than happiness can reveal hidden patterns and help dismantle them.
Consistency Over Quick Fixes: Sustainable progress comes from small, intentional daily improvements rather than chasing immediate gratification.

TIMESTAMPS AND KEY TOPICS

0:05 - Importance of living in the present moment
2:19 - Introduction to the transformative question: "What will your next thought be?"
4:52 - Devaluing old belief systems to create new empowering thought patterns
8:36 - Understanding how conditioning limits our dreams and behaviors
13:10 - The role of radical honesty in overcoming unhappiness
15:57 - How stress and struggle can become addictive and ways to break free

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EP 313 Overcome Limiting Beliefs and Step Into Your Future Self with Paul Sheppard

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Going Alcohol Free - My Personal Experience After 900 Days Without Alcohol

Thu, 02 Jan 2025 10:06:17 -0000

Angela is sharing her appearance on the Alcohol-Free Advantage Podcast with Andy Ramage, in which she discussed the ways in which she transformed her life after facing significant challenges, including postnatal depression and a health crisis.

Angela shares her journey from a high-pressure corporate law career to discovering the power of biohacking and optimal health, and talks candidly about the profound impact of removing alcohol from her life, highlighting the clarity, energy, and self-confidence gained through sobriety.

KEY TAKEAWAYS

Start small, grow big: Angela began her alcohol-free journey with manageable goals like 30 days, which eventually evolved into 900 days, showing how small steps lead to big results.
Enhanced mental clarity: Removing alcohol improved Angela's mood stability, focus, and ability to tackle challenges without relying on external aids.
Improved physical health: Angela experienced better fitness levels, consistent energy, and noticeable improvements in her workouts and body composition.
Resilience and self-confidence: Quitting alcohol fostered self-agency, inner peace, and the ability to address life’s ups and downs directly.
Track progress for insights: Using wearables like WHOOP helped Angela understand how lifestyle choices, including alcohol, impacted recovery and overall health.
Purpose-driven living: Aligning actions with values—like spending time with loved ones or engaging in meaningful activities—enhances emotional balance and satisfaction.

TIMESTAMPS AND KEY TOPICS

0:53 – Introduction to the podcast and its focus on health and high performance.
4:20 – Angela’s journey to becoming alcohol-free and the milestones reached.
7:35 – Rock bottom in 2014 and starting the path to healing.
16:39 – Beginning the journey to rebuild health and resilience.
20:38 – Insights into bio-syncing and aligning with natural rhythms.
25:44 – How alcohol impacts heart rate variability and recovery.
29:18 – The importance of planning for recovery and mental health awareness.
33:33 – Discovering clarity and mental health improvements after quitting alcohol.
40:06 – Angela’s key learnings after giving up alcohol and how it improved her performance.
45:13 – Top alcohol-free advantages: confidence, energy, and improved fitness.
48:27 – Finding inner resilience and self-agency without alcohol.
50:26 – Where to connect with Angela and access her resources.

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Burnout to Alcohol Free BioSyncing: Angela Foster’s Health Revolution for High Performance

EP 379 The Transformative Power of Being Alcohol Free with Andy Ramage

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine

ABOUT THE GUEST

Andy Ramage is a leading expert on how alcohol impacts peak performance across all areas of life. He believes that 70% of people in the UK are underperforming in life because of their alcohol habits, without even realising it, from health and fitness, to business, work, to relationships.....everything.

Former professional footballer and founder of two major stock brokerages, Andy Ramage recently celebrated his 10-year alcohol-free anniversary , something that he has charted along the way, inspiring thousands of others to do the same.

He's been described as the 'Godfather' of the alcohol-free world after initially founding the One Year, No Beer campaign which has helped thousands and still runs today. Two years ago he also co-founded the Dryy app which already has more than 20,000 members.

He's a senior trainer with the Professional Footballers' Association, where he shares his mindset, business and life wisdom with the country's top young footballers to help them achieve peak performance throughout their career, fulfill their potential and enjoy life. He also trains alcohol-free coaches through his treble accredited programme.

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Masterclass: Master Fat Loss, Blood Sugar Control and Metabolic Health for Longevity

Mon, 30 Dec 2024 00:00:00 -0000

Angela presents a special compilation episode, dedicated to exploring the critical role of skeletal muscle health, mastering fat loss, metabolism and blood sugar in optimising longevity and metabolic resilience.

Featuring insights from experts Matt Gallant and Wade Lightheart, Danielle Hamilton and Barielle Lyon, the discussion covers the science behind metabolic flexibility, reverse dieting, and the common pitfalls of traditional fat loss approaches. Hear practical strategies for maintaining a healthy metabolism, especially after the holiday season, and how to navigate indulgences without sacrificing your health goals.

KEY TAKEAWAYS

Muscle is the key to longevity: Skeletal muscle is essential for metabolic health, resilience, and optimal aging.
Protein intake is critical: Aim for 1g of protein per pound of ideal body weight to support muscle and overall health.
Avoid common fat loss mistakes: Calorie-cutting without strategy can harm metabolism; focus on building muscle and metabolic flexibility instead.
Reverse dieting prevents weight regain: Gradually increasing calories after weight loss helps maintain results.
Circadian rhythms impact glucose control: Morning light exposure and meal timing are crucial for balancing blood sugar.
Fasted training considerations: While it works for some, post-training refueling is key for muscle maintenance, especially in older adults.
Perimenopause requires a tailored approach: Resistance training and protein intake are pivotal for managing body composition changes.

TIMESTAMPS AND KEY TOPICS

0:06 – Importance of skeletal muscle for optimal aging.
3:09 – Myths about calories in, calories out.
5:57 – Metabolism and its influence on fat loss strategies.
11:33 – Avoiding weight regain through reverse dieting.
17:58 – Flexible dieting and strategic fasting/spike days.
25:54 – Blood sugar regulation and its wide-ranging health impacts.
42:24 – Circadian rhythm's role in optimizing metabolism.
48:05 – Longevity and muscle health, starting early or beginning now.
50:09 – Protein requirements for skeletal muscle maintenance.
53:58 – Protein intake adjustments for perimenopausal and postmenopausal women.
58:18 – Training in a fasted state and its implications.
1:01:16 – Refueling post-workout and its role in muscle health.
1:05:06 – Skeletal muscle and its connection to glucose disposal.

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Danielle Hamilton Full Episode

Gabrielle Lyon Full Episode

Matt Gallant and Wade Lightheart Full Episode

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You Are Not Alone in This: Overcoming Burnout, Mental Health & Building Resilience

Fri, 27 Dec 2024 00:00:00 -0000

Angela talks to mental health expert Sophie Scott, who discusses her upcoming book aimed at supporting individuals navigating the complexities of mental health challenges, particularly in relationships.

They explore the pervasive issues of caregiver burnout, the impact of mental health struggles on partners and families, and the importance of setting boundaries without feeling selfish. Sophie also delves into concepts such as the shadow self, inner child work, and the significance of understanding limiting beliefs, offering practical tools for listeners to foster self-compassion and personal growth.

KEY TAKEAWAYS

Reconnect with your essence: Sophie Scott discusses the importance of understanding who you were before trauma and labels.
Boundaries matter: Learn how setting boundaries helps avoid caregiver burnout.
Small steps lead to big changes: Sophie emphasises the power of daily, actionable steps to overcome limiting beliefs.

TIMESTAMPS AND KEY TOPICS

0:05 – Introduction to reconnecting with your essence.
2:40 – Discussing caregiver burnout and gendered stress patterns.
4:58 – How supporting a loved one’s mental health impacts caregivers.
7:23 – Exploring the concept of the shadow self.
12:10 – Inner child work and its impact on healing.
19:01 – Tackling limiting beliefs with actionable steps.
25:05 – Finding purpose and reconnecting with your essence.
36:09 – Understanding patterns in relationships and saviour complex.
39:33 – Setting boundaries without guilt.
41:23 – Where to find Sophie Scott's book and connect with her online.

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ABOUT THE GUEST

Sophie Scott is a UKCP-registered integrative psychotherapist, founder, and author. She began her career in media, founding BALANCE, an award-winning wellness media brand in the UK. As Editor-in-Chief for five years, she collaborated with notable figures such as Joe Wicks, Fearne Cotton, Deepak Chopra, and Ricky Gervais, and partnered with global brands like Pukka,

In her psychotherapy practice, Sophie employs a transpersonal integrative approach, combining deep inner psychological work with practical strategies. She utilizes various tools, including attachment style analysis, behavioral experiments, visualization, Inner Child work, mindfulness, breath work, and creative imagination.

Sophie also offers coaching and mentoring services, drawing on her diverse background to support founders, artists, visionaries, serial entrepreneurs, and CEOs. Her approach blends business acumen with psychological insight to help clients unlock their potential and navigate

Additionally, Sophie serves as a lecturer at Highgate Counselling Centre, teaching developmental theory on the Diploma course, and is a proponent of psycho-education.

Her work has been featured in various media outlets, highlighting her commitment to mental and physical well-being.

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Longevity Secrets: Biohacks, Anti-aging Breakthroughs and Daily Habits for A Vibrant Life

Wed, 25 Dec 2024 00:00:00 -0000

Angela explores the vital topic of longevity with insights from notable past guests, including Julie Gibson-Clark, Liz Earle and Dr. Andrew Steele, author of "Ageless."

Featuring highlights from their past conversations, Angela delves into practical strategies for enhancing health and vitality, such as incorporating a pound of vegetables into daily nutrition and the importance of foundational health habits like exercise, nutrition, and sleep

KEY TAKEAWAYS

Cellular Health and Anti-Aging Biohacks: Liz Earle and Andrew Steele discuss the science of cellular senescence, mitochondrial function, and the importance of supplements like NAD+ and collagen to maintain youthful vitality.
Practical Longevity Tips: Julie Gibson Clark shares easy, budget-friendly approaches to integrating healthy habits, including eating a pound of vegetables daily and consistent exercise.
The Power of Foundational Habits: Dr. Andrew Steele highlights the critical role of sleep, exercise, and nutrition in actively slowing biological aging and preparing to benefit from future medical innovations.
Women-Centric Biohacking: Liz Earle emphasises biohacks tailored for women, from grounding exercises to adaptogens like ashwagandha, highlighting how these habits support midlife health and glowing skin.

TIMESTAMPS AND KEY TOPICS

0:05 - Liz Earle: Cellular health and senescence.
0:49 - Angela Foster: Introduction to longevity and biohacks.
4:08 - Julie Gibson Clark: Practical tips for eating more vegetables.
15:02 - Julie Gibson Clark: Stress management and meditation routines.
26:00 - Dr. Andrew Steele: Advancements in anti-aging science.
35:56 - Hallmarks of aging explained.
47:03 - Liz Earle: Women's biohacks and morning routines.
52:11 - Liz Earle: Supplements for longevity.
59:24 - Liz Earle: Skincare inside-out approach.
1:06:14 - Angela Foster: Closing thoughts and actionable advice.

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Julie Gibson Clark Episode - https://omny.fm/shows/high-performance-health/reverse-aging-on-a-budget-the-simple-practices-a-s

Liz Earle Episode - https://omny.fm/shows/high-performance-health/a-better-second-half-how-to-live-a-longer-healthie

Andrew Steele Episode - https://omny.fm/shows/high-performance-health/the-science-of-staying-young-dr-andrew-steele-on-r

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Unlock Your Blueprint: Master Chakra Alignment for Energy, Clarity and Manifestation with Dr Shai Tubali

Mon, 23 Dec 2024 00:00:00 -0000

Angela welcomes Dr Shai Tubali, an expert on chakras, to discuss his unique approach to understanding these energy centres within the body.

Shai elaborates on the concept of chakras, explaining their role in connecting our physical, emotional, and spiritual selves, and how they influence our overall well-being. He also introduces the idea of chakra personality types, focussing on how our experiences and past influences shape our energy flow.

KEY TAKEAWAYS

The Role of Chakras: Chakras influence physical, emotional, and spiritual aspects, bridging multiple layers of our being.
Chakra Personality: Each chakra has unique traits that influence personal challenges and strengths.
Balancing Techniques: Practices like 'Chakra Flowering' and 'Expansion' can help realign energy and unblock life force.
Self-Discovery: Understanding chakras is a journey of listening and self-awareness, leading to balance and inner peace.

TIMESTAMPS AND KEY TOPICS

00:00 - Introduction by Angela Foster.
03:00 - Dr. Shai Tubali introduces chakras and their functions.
07:30 - Explanation of chakra personality types.
15:00 - Overview of the seven chakras and their unique roles.
28:00 - Common chakra imbalances and how they manifest.
35:00 - Practices for balancing chakras: Chakra Flowering and Expansion.
45:00 - How chakras influence personal challenges and life themes.
52:00 - Resources: Dr. Tubali’s book and online tools for deeper learning.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Use code ANGELA at oneskin.co/angela for 15% off your purchase

ABOUT THE GUEST

DR. SHAI TUBALI is an internationally renowned author, speaker, and philosopher with over 21 books published in 13 languages, including the bestselling The Seven Chakra Personality Types. He holds a PhD in philosophy from the University of Leeds, where his research focused on transformative dialogue and ancient Eastern and Western philosophies.

Shai is recognized for his innovative work in the field of personal transformation, particularly through his Soul Design system, which explores how the interplay of primary, secondary, and supportive chakras shapes our personality and life purpose. His latest book, Your Chakra Personality, provides practical tools for decoding the soul’s blueprint. With over 30 years of experience, Shai has led thousands of people through workshops and seminars worldwide, blending philosophical insight with metaphysical knowledge. His therapeutic methods, such as the medically recognized Expansion Method, are used by professionals globally to foster emotional healing and mental clarity.

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Replay: Dark Calories - Addressing The Root Cause of Oxidative Stress, Cardiovascular Disease and Inflammation with Cate Shanahan, MD

Fri, 20 Dec 2024 00:00:00 -0000

Angela revisits her conversation with Dr. Cate Shanahan, wherein she discusses her book "Dark Calories" and the misconceptions surrounding cholesterol, heart health, and the impact of vegetable oils on the body.

Dr. Shanahan examines the role of oxidative stress as the root cause of various health issues and explains how vegetable oils contribute to this stress. She delves into the importance of understanding the chemistry behind nutrition, debunking myths about protein consumption, animal products, and the inflammatory effects of dairy.

KEY TAKEAWAYS

Vegetable Oils and Oxidative Stress: Seed oils cause oxidative stress, leading to inflammation, ageing, and chronic diseases.
Structured Health Through Diet: Eliminating harmful oils and incorporating traditional fats supports vitality and reduces oxidative damage.
Sunburn and Seed Oils: Consuming seed oils increases susceptibility to sunburn due to stored unstable fats reacting to UV rays.
Protein and Longevity: Balanced protein intake is essential for growth, cellular repair, and long-term health, especially during key life stages.

TIMESTAMPS AND KEY TOPICS

0:00 - Introduction to Angela Foster and episode overview.
0:05 - Dr. Shanahan discusses the dangers of seed oils.
1:44 - Replay introduction and key themes of Dark Calories.
5:29 - Link between cholesterol myths and rise of seed oils.
7:41 - Simplifying oxidative stress as a root cause of ageing and disease.
22:10 - How to assess and manage oxidative stress in daily life.
45:04 - Importance of diet and polyphenol-rich foods in oxidative stress control.
54:04 - Debunking myths about dairy, animal protein, and inflammation.
59:08 - The connection between seed oils and sunburn risks.
1:02:12 - Resources from Dr. Shanahan and actionable next steps.

VALUABLE RESOURCES

Dr. Cate’s book is released June 11th DARK CALORIES: How Vegetable Oils Destroy Our Health and How We Can Get It Back

Learn more about the science behind OneSkin and save 15% with code ANGELA at oneskin.co/angela

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

ABOUT THE GUEST

Cate Shanahan, MD, is a board-certified Family Physician and Cornell-trained biochemist. She is standing up to the conflicted health authorities whose unwholesome nutrition advice is making the world sick. Her mission to end chronic disease started in 2002, when she discovered that we’ve all been misled about saturated fat and cholesterol, and began building on the discoveries of experts whose work is being ignored or actively silenced. Her bestselling books have informed a generation of health influencers about the damaging effects of a collection of 8 common seed oils (The Hateful 8) that are the single worst ingredient in the food supply, and the benefits of bone broth, organ meats, fermented foods, and other ancestral health principles. Besides regularly appearing in and writing for national media, she has also worked as director for the Los Angeles Lakers PRO Nutrition program, and currently runs a telehealth practice. Learn more at DrCate.com.

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The Science of Quantum & Circadian Biology: How Light, Water, and Nature Enhance Your Energy and Power to Manifest | Carrie B

Wed, 18 Dec 2024 00:00:00 -0000

Angela talks to Carrie B, a practitioner in clinical nutrition and circadian biology, as they explore the intricate connections between water, light, and health. Carrie shares her personal journey into the realms of circadian and quantum biology, highlighting the transformative impact of understanding how our bodies interact with light and structured water.

They also journey into the significance of water's unique properties, including its structured forms and the importance of remineralisation, as well as the profound effects of light exposure on cellular health and energy production.

KEY TAKEAWAYS

Water’s Hidden Language: Water responds to words, emotions, and energy, forming patterns that reflect the information it receives.
Structured Water Benefits: The gel-like phase of water in our bodies supports cellular health, energy, and DNA function.
Morning Light's Importance: Sunrise light balances hormones, sets your circadian rhythm, and boosts neurotransmitters like serotonin.
Winter Wellness Strategies: Infrared exposure, earthing, and seasonal adjustments to light and temperature keep energy levels high.

TIMESTAMPS AND KEY TOPICS

0:04 - Water responds to energy and images.
0:40 - Introduction to Angela Foster and her mission.
2:01 - Carrie B’s background in quantum biology and light therapy.
5:01 - Carrie’s personal health journey to discovering circadian biology.
9:07 - Structured water and its impact on cellular health.
22:10 - Gratitude and intention’s effect on water.
34:52 - Infrared saunas and natural cold adaptation.
48:43 - Benefits of UVA light and aligning with seasonal rhythms.
57:30 - Connecting with the Schumann resonance for calmness.
1:03:10 - Carrie’s courses and resources for deeper learning.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com

Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com

ABOUT THE GUEST

https://www.carriebwellness.com/press

With multiple degrees in biology, nutrition, and bodywork, Carrie's relentless enthusiasm to learn has made her one of the leading educators in the emerging field of quantum biology. She combines deep research and clear explanations of the complex quantum mechanisms at play in the human body to teach people how to use light, water, and nature to thrive. Carrie is a sought-after speaker and guest lecturer. She currently sees clients in her online practice. She is also the lead faculty member and on the Board of Advisors for the Quantum Biology Collective, the world’s premier certification for Applied Quantum Biology in clinical practice.

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Replay: Dr Sara Gottfried - Optimising Female Hormone Health Pre & Post Menopause

Mon, 16 Dec 2024 00:00:00 -0000

Angela presents once more, her most popular episode of 2024, in which she talks to the remarkable Dr Sara Gottfried, about a wide-ranging array of aspects impacting women's health, including hormones, perimenopause, and postpartum depression.

Dr. Sara highlights the impact of hormonal changes during perimenopause and menopause, emphasising the importance of understanding triggers and dysregulation. She also delves into the effects of stress, immune system changes, and metabolic shifts during this transition. The conversation touches on topics like mitochondrial function, hormone therapy, PCOS, and postpartum depression, exploring both biological and environmental factors that contribute to women's health challenges.

KEY TAKEAWAYS

Mitochondrial Fatigue: Common after 40; leads to energy depletion during or after exercise.
Hormonal Changes: Perimenopause involves declining progesterone, fluctuating estrogen, and impacts on metabolism, mood, and immune system.
Stress and Trauma Impact: Toxic stress and unresolved trauma can damage mitochondria and disrupt hormones.
Vaginal & Urinary Symptoms: Estrogen decline causes dryness, infections, and reduced sexual satisfaction – treatable with local therapy.
Proactive Preparation: Lifestyle, strength training, glucose monitoring, and mindfulness can help women navigate menopause effectively.

TIMESTAMPS AND KEY TOPICS

0:05 – Mitochondrial fatigue and energy loss.
3:12 – Perimenopause and hormone dysregulation.
8:06 – Immune changes and increased autoimmunity.
12:54 – Hormones and energy: ATP production decline.
16:45 – Vaginal dryness, bladder issues, and sexual satisfaction.
24:47 – Stages of perimenopause: progesterone and estrogen decline.
26:39 – Progesterone-only therapy and its benefits.
33:33 – Navigating menopause without hormone therapy.
44:25 – Postpartum depression and hormone shifts.
52:27 – Genetic and blood tests for inflammation.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Dr Sara Gottfried - https://www.saragottfriedmd.com/

ABOUT THE GUEST

Sara Gottfried MD, is a scientist, researcher, Harvard – educated medical doctor with 25 years of experience, and author of four New York Times bestselling books.

Through her practise, Dr Gottfried treats people with a host of conditions, and educates about hormone balance, metabolic health and the interaction between food and your metabolism.

From the Harvard and MIT-educated physician, and New York Times bestselling author of The Hormone Cure, The Hormone Reset Diet and Younger, comes a brand new book on the impact of trauma on your body and immune system – and what you can do to heal.

Up to 80 per cent of patients with autoimmune disease experienced significant emotional distress before getting sick. In other words, trauma and autoimmune disease are intimately linked, and Dr Gottfried shows us how.

A leading voice in the autoimmune and women’s health space, Dr Gottfried’s insights into the gut, women’s health and hormones, and trauma as it pertains to autoimmune illness is essential reading

Conventional medicine falls short when it comes to both diagnosing and treating autoimmune disease. Many people suffer from mysterious symptoms like severe fatigue, brain fog, aches and pains, feelings of tingling and numbness, stubborn weight gain, abdominal pain, digestive problems, hair loss, insomnia, and even anxiety, and don't realize their immune system is at the root of their symptoms. In her precision medicine practice, Dr Gottfried noticed a seemingly unusual pattern: many of her patients who suffer from autoimmune disease and symptoms have a history of trauma. Dr Gottfried has created a powerful programme designed to break the vicious cycle of autoimmune disease, reset your immune system and restore your health, with advice on diet, sleep, supplements, breathwork, microbiome restoration, somatic therapy and much more.

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Bitesize Biohack: Too busy to exercise? Movement strategies to turbo charge your Creativity, Focus, and Productivity

Fri, 13 Dec 2024 00:00:00 -0000

Angela talks to Tommy Wood about the intriguing relationship between exercise and cognitive function, exploring how different forms of physical activity can enhance creativity, focus, and overall mental clarity. They discuss personal experiences with exercise, such as the rhythmic nature of strength training and its impact on idea generation. They also look at research findings that suggest various types of exercise, from aerobic to resistance training, can improve aspects of working memory and executive function, particularly when not taken to the point of exhaustion

KEY TAKEAWAYS

Movement Benefits Cognitive Function: Moderate-intensity exercise boosts focus, memory, and creativity.
Lactate and Neurotrophic Factors: Physical activity increases lactate, stimulating brain-derived neurotrophic factor (BDNF), which supports brain health.
NSDR and Walking: Practices like NSDR or walking in nature reduce stress, promote relaxation, and consolidate learning.
Energy Management: Short bursts of movement during the workday refresh focus and productivity.

TIMESTAMPS AND KEY TOPICS

0:05 – Broadening perspective with movement and mindfulness.
1:56 – The connection between exercise and cognitive clarity.
4:15 – Exercise types that support creativity and focus.
6:39 – Benefits of moderate exercise without exhaustion.
9:02 – Distraction-free movement aids creative thinking.
13:03 – Optimal productivity window after exercise.
14:33 – Breaking up the day with short bouts of movement.
16:19 – NSDR vs. walking for brain benefits.
17:51 – Relaxation enhances memory consolidation.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Use code ANGELA at oneskin.co/angela for 15% off your purchase

Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com

Link to full episode 349 - https://omny.fm/shows/high-performance-health/neuroscience-upgrade-and-protect-your-brain-with-d

One Skin Limited Edition Christmas Bundle - $99 (Value $149) - save 15% with code ANGELA at oneskin.co/angela

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Rewrite Your Story: 3 x Bestselling Author & Fitness Coach, Brian Keane on Breaking Limits, Building Resilience, and Harnessing Fear

Wed, 11 Dec 2024 00:00:00 -0000

Angela talks once more to bestselling author, Brian Keane about his new book, "Rewriting Your Story," which explores the seven habits that help individuals reclaim their power and overcome limiting beliefs.

The conversation highlights the importance of recognising and questioning the narratives that hold us back, particularly in the realms of health, relationships, and success. Brian shares insights from his own experiences, including his extreme physical challenges like climbing Kilimanjaro and running through the Arctic, emphasizing how fear can be harnessed as a tool for growth

KEY TAKEAWAYS

Rewrite Your Story: Breaking free from limiting beliefs starts with awareness of personal narratives.
Energy Management vs. Time Management: Energy management, not time management, is key to balancing priorities effectively.
Fear and Growth: Fear doesn’t disappear; it’s about managing it and using it as fuel for growth.
The Role of Curiosity: Following curiosity leads to long-term happiness and fulfillment.
The “Comparison Trap” Solution: Compare backward to recognise progress and cultivate gratitude.

TIMESTAMPS AND KEY TOPICS

0:05 – Awareness is the first step to positive change.
3:40 – Brian introduces his book Rewriting Your Story.
7:25 – Balancing the pillars of health, wealth, love, and fulfillment.
12:21 – Managing micro-imbalances for long-term balance.
20:46 – How self-esteem and narratives shape perceptions.
32:34 – Fear as a guide to growth and the importance of fear anchors.
40:26 – Structuring energy for fitness, business, and personal life.
47:37 – The power of curiosity in leading a fulfilling life.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com

Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com

ABOUT THE GUEST

Brian Keane, known as Brian Keane Fitness online is a Reps qualified Level 3 Personal Trainer, certified Strength and Conditioning Coach and Sports Nutritionist.

Over the past seven years, he has gone from working full time as primary school teacher to one of Ireland’s leading thought leaders on all things health, fitness and nutrition.

He has had mainstream features everywhere from the UK and Irish Daily Mail, Star and Mirror to Men’s and Women’s Health Magazine.

On top of his ever growing social media platforms which have a combined total of well over a quarter of a million followers, he also hosts one of Ireland and the UK’s top health podcast which is regularly featured #1 on the iTunes Health Charts.

Brian’s online fitness programs have over a thousand graduates every single year. In his programs, he helps people reach their weight loss, fitness or body composition goal by giving them sustainable fitness programs alongside changing their entire mindset when it comes to food. Brian isn’t a calories in, calories out nutritional coach, nor is he a low carb, vegan or paleo advocate. His philosophy is all about finding a nutritional plan that works for you as an individual and showing that your mindset around nutrition is more important than the actual diet plan you are on.

In the summer of 2017, Brian published his first book The Fitness Mindset which spent 16 weeks on the Amazon best seller list. In December 2019, he published his second best selling book Rewire Your Mindset

Over the past seven years, Brian has become one of the most recognised faces in the Irish health and fitness industry. He has spoken at major wellness events such as Wellfest and was a Keynote speaker at Google HQ in Dublin for their 2018 wellness event.

Brian Keane - https://briankeanefitness.com/

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Can We Reverse Aging? The Cutting-Edge Science Behind Youthful Skin with Dr Alessandra Zonari

Mon, 09 Dec 2024 00:00:00 -0000

Angela talks to Dr Alessandra Zonari the chief scientific officer and founding member of OneSkin. They explore the critical role of collagen in maintaining youthful skin, the impact of senescent cells—often referred to as "zombie cells"—on skin health, and how OneSkin's innovative OSO-1 peptide targets these cells to promote collagen production and improve skin function.

Dr. Zonari also shares her journey from academia to developing groundbreaking skincare solutions, emphasising the importance of a holistic approach to skin health that includes lifestyle factors such as diet, sleep, and sun protection.

KEY TAKEAWAYS

Biological Age of Skin: The skin around the eyes ages 20-30 years faster than other facial areas due to damage and collagen breakdown.
Senescent Cells and Aging: Senescent cells secrete inflammation, speeding up collagen degradation and skin aging. Removing these cells improves skin health.
The OS01 Peptide: A novel molecule that reduces senescent cells, enhances collagen production, and promotes younger, healthier skin.
Lifestyle and Skin Health: Balanced nutrition, hydration, quality sleep, and sun protection significantly affect skin aging.
Complementary Practices: Techniques like microneedling, red light therapy, and proper skincare routines amplify product effectiveness.

TIMESTAMPS AND KEY TOPICS

0:05 – Biological age differences in skin areas.
4:51 – Introduction to Dr. Alessandra Zonari and her background.
7:21 – Overview of how skin ages.
12:03 – Estrogen's role in collagen production.
22:50 – Explanation of senescent cells.
29:37 – OS01 peptide and its impact.
43:51 – Ideal skincare routine for healthy, glowing skin.
46:00 – Lifestyle habits influencing skin aging.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Learn more about the science behind OneSkin and save 15% with code ANGELA at oneskin.co/angela

Get 25% Off Bon Charge Red Light Therapy Face Mask

ABOUT THE GUEST

Alessandra isn’t your typical scientist. She’s a visionary with a passion for longevity, skin regeneration, and the occasional karaoke jam. Growing up in a close-knit family in Brazil, Alessandra saw her grandparents struggle with age-related diseases and soon became fascinated by the possibility of using stem cells to redefine the aging process. After earning degrees in biology and stem cell biology, and a doctorate in skin regeneration and tissue engineering, Alessandra joined OneSkin in 2017 as a founding member and Chief Scientific Officer. Her contributions include 20+ papers, 3 patents, and the development of their proprietary OS-01 peptide.

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Bitesize: Strong not Bulky! How to Gain an Athletic Body with Mike Matthews

Fri, 06 Dec 2024 00:00:00 -0000

Angela is joined for a bitesize episode by personal trainer and best-selling author Mike Matthews. Together, they discuss the common misconceptions surrounding women's fitness, particularly the fear of becoming "bulky" from weightlifting. Mike stresses the significance of body composition, explaining how women can achieve a toned and athletic look by managing body fat levels while building muscle.

KEY TAKEAWAYS

The “Bulky” Myth: Women appear bulky when fat layers over growing muscles; reducing body fat creates a toned, athletic look.
Body Composition: Achieving 18-25% body fat allows women to maintain curves while appearing lean and strong.
Strength Training Benefits: Lifting weights builds muscle definition without excessive bulk when paired with fat loss.
Sustainable Fitness: Optimal fitness can be achieved by following a balanced exercise and nutrition routine without being overly restrictive or obsessive.
Personalisation is Key: Each woman's ideal physique is based on her preference for muscle tone and curves, achieved through targeted training and healthy habits.

TIMESTAMPS AND KEY TOPICS

0:05 – Sustainable fitness doesn’t require perfection.
3:40 – Introduction to the “bulky myth” for women lifting weights.
7:21 – Importance of body fat percentage in shaping an athletic physique.
10:08 – Understanding optimal body fat ranges for health and appearance.
11:31 – Balancing body fat reduction and muscle gain for a feminine, athletic look.
14:03 – Final thoughts on maintaining sustainable health and fitness habits.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Click here for 10% off your order with Timeline

ABOUT THE GUEST

Mike Matthews is a certified personal trainer and bestselling author of Bigger Leaner Stronger and Thinner Leaner Stronger, as well as the founder of the #1 brand of all-natural sports supplements in the world, Legion.

His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.

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Are Seed Oils Really Toxic? | Dr Sarah Berry

Wed, 04 Dec 2024 00:00:00 -0000

Angela welcomes Dr Sarah Berry to explore common misconceptions surrounding seed oils, including concerns about rancidity, oxidation, and their association with inflammation and cardiovascular disease.

Sarah presents evidence from her extensive research, arguing that seed oils, when consumed in moderation, do not pose significant health risks and may even offer benefits, such as lowering LDL cholesterol.

KEY TAKEAWAYS

Seed Oils Aren’t the Villains: Dr. Berry explains that seed oils have been misunderstood and demonised. They may lower LDL cholesterol and contain natural antioxidants like vitamin E, which protect against oxidation.
Processing Myths Debunked: Many fear the chemicals in seed oil production, but Dr. Berry notes that most are removed or present in trace amounts that pose no health risks.
Balance is Key: Olive oil remains the "king of oils," but a mix of oils, including rapeseed or sunflower, can provide various health benefits.
Omega-6 Concerns Are Overblown: High omega-6 intake is fine as long as there’s enough omega-3 in your diet to balance it out.

TIMESTAMPS AND KEY TOPICS

0:04 – Dr. Sarah Berry on misconceptions about seed oils
2:20 – Introduction by Angela Foster
4:15 – Common myths about seed oils (oxidation, inflammation, and rancidity)
8:10 – Benefits of seed oils in lowering cholesterol and inflammation
19:24 – Glass vs. plastic packaging for oils
24:04 – Comparing olive oil and rapeseed oil for health benefits
35:24 – Historical context of fats, trans fats, and dietary trends
41:04 – Deep frying and health concerns around reused oils
54:43 – Omega-6 and omega-3 ratios explained

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Episode 86 - https://omny.fm/shows/high-performance-health/086-hph

Episode 357 - https://omny.fm/shows/high-performance-health/dark-calories-addressing-the-root-cause-of-oxidati

Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com

ABOUT THE GUEST

Sarah is a Professor at King’s College London and Chief Scientist at ZOE, the science
and nutrition company. An academic leader in Nutrition Science, Sarah has run more
than 35 human nutrition studies and currently leads the world's largest in-depth
nutrition research program, the ZOE PREDICT study. Her research is at the forefront
of personalised nutrition, our understanding of fats and the food structure. Sarah’s
recent studies explore topics such as menopause, snacking and cardiometabolic
health.
She’s often featured as an expert on ZOE's own podcast, ZOE Science and Nutrition,
and regularly appears on television and radio to translate complex science into useful
advice.

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The Hidden Key to Breakthroughs: Mastering Fear, Manifestation and True Confidence | Dr John Demartini

Mon, 02 Dec 2024 10:42:21 -0000

Dr. John Demartini joins Angela once more to discuss the importance of setting meaningful goals and the rituals that can foster breakthroughs in our lives. He emphasises the significance of starting each day with high-priority actions and maintaining metrics to track progress toward our objectives.

Dr. Demartini also examines the nature of fear, suggesting that it can serve as a valuable guide to help us recognise when we are pursuing unrealistic fantasies rather than true objectives. He further explores the concept of karma and how our perceptions shape our experiences, urging listeners to embrace both the positive and negative aspects of life.

KEY TAKEAWAYS

Fear is a gift: It helps us align with authentic goals and mitigate risks.
Setting congruent goals: True breakthroughs come from aligning actions with intrinsic values.
Metrics for success: Track daily progress towards your priorities.
Authenticity is power: Living authentically aligns your energy, actions, and outcomes.
Transformative strategies: Practical steps to achieve alignment and navigate challenges.

TIMESTAMPS AND KEYTOPICS

2:03 - Welcoming Dr. John Demartini
3:42 - Starting your day with goals
4:48 - Writing goals and daily metrics
5:54 - Long-term metrics and tracking progress
8:39 - Are goals time-bound?
12:08 - Manifestation and karma
22:32 - Overcoming fear in entrepreneurship and challenges
30:52 - Raising vibration through balanced thinking
36:05 - Avoiding energy traps like over-identification
57:45 - Procrastination and its roots in misaligned values
1:07:53 - Sustainable habits and aligning with values
1:09:00 - Announcement of Demartini's upcoming documentary
1:10:45 - Recommended books by Dr. Demartini
1:16:05 - Embracing authenticity for true fulfillment

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Podcast Exclusive Discount on Carol Bike with code ANGELA

ABOUT THE GUEST

Dr. John Demartini is a world-leading human behaviour specialist, researcher, best-selling author, educator, and founder of The Demartini Method, a revolutionary tool in modern psychology. He has authored 40 books that have been translated into 39 different languages and presented his insights alongside some of the world’s most influential people, including Sir Richard Branson and Deepak Chopra. Harnessing almost five decades of research across multiple disciplines, Dr Demartini shares his life, business, financial, relationship and leadership empowerment strategies with people all over the globe - enabling them to transform their lives according to their highest values. Learn more by visiting www.drdemartini.com .

Facebook: https://www.facebook.com/drjohndemartini

Instagram: https://www.instagram.com/drjohndemartini/

YouTube: https://www.youtube.com/user/DrDemartini

LinkedIn: https://www.linkedin.com/in/drjohndemartini/

https://www.demartinimovie.com/

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AMA with Angela: How to Use Essential Aminos, Staying Connected to Your Goals, How I Balance Business and Family, Teaching Children Healthy Eating and More!

Fri, 29 Nov 2024 00:00:00 -0000

Angela dives into a thought-provoking AMA (Ask Me Anything) session, addressing listener questions on topics ranging from protein intake and the use of essential amino acids to maintaining alignment with personal dreams and values.

She examines the importance of staying connected to one's goals while navigating potential burnout and offers practical strategies for achieving realistic objectives. She also shares insights on balancing work and family life, encouraging healthy lifestyle choices for children without fostering negative body image issues

KEY TAKEAWAYS

Using Essential Amino Acids:
Essential amino acids support muscle repair, prevent breakdown during fasting or workouts, and improve recovery without added calories, especially helpful for low appetite or plant-based diets.
Staying Connected to Goals:
Align goals with personal values, use realistic timelines, and focus on progress rather than perfection. Balance ambition with recovery and chunk large goals into actionable steps.
Managing Sugar and Body Image for Kids:
Model healthy eating habits, emphasise strength and energy, and avoid linking emotions with food. Speak in terms of their values to foster better choices.

TIMESTAMPS AND KEY TOPICS

0:05: Staying connected to dreams and vibrational alignment.
0:48: Introduction to the High Performance Health Podcast.
1:09: Start of AMA and questions submission details.
12:04: Benefits of essential amino acids for muscle health.
18:15: Using amino acids for fasting, workouts, and recovery.
25:49: Strategies to achieve big goals without burnout.
35:45: Aligning goals with personal values for better focus.
40:19: Managing sugar intake and fostering healthy habits in kids.
45:28: Closing remarks and next month’s AMA details.

VALUABLE RESOURCES

Resources Mentioned:

Perfect Aminos and Thorne Essential Aminos

The 12 Week Year Book

The Gap and The Gain Book

Angela’s favourite Black Friday Deals for listeners of High Performance Health:

Just Thrive Probiotic - Get 25% off my favourite probiotic uniquely designed to get past your stomach acid and ensure it gets to your gut

Save $250 on Carol Bike - Transform Your VO2 Max and Reverse Your Age by up to 10 years in 8 Weeks with Hyper Efficient Workouts

Get 25% off Leela Quantum

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Should Women Do Zone 2 Training? How to Exercise for Hormonal, Metabolic & Immune Health with Paul Laursen

Wed, 27 Nov 2024 00:00:00 -0000

Angela meets Paul Laursen, a former triathlete and expert in high-intensity interval training (HIIT) and fat metabolism, who shares his journey from competitive sports to academia, detailing his extensive research and work with Olympic programs in Australia and New Zealand.

Together they examine the importance of understanding training stress versus life stress, the benefits of zone 2 training for recovery and fat metabolism, and how wearable technology can optimise training plans

KEY TAKEAWAYS

Zone 2 Training Benefits:
Builds fat metabolism, supports recovery, boosts immune health, and regulates hormones.
HRV and Stress:
Heart rate variability (HRV) reveals the impact of life and training stress, guiding better recovery practices.
Balanced Training:
Weekly workouts should include Zone 1/2 for recovery, HIIT for VO2 max, and strength work to maintain muscle health.
Fat Burning for Longevity:
Low-intensity activities like walking reduce cortisol and improve fat-burning efficiency.
Nutrition and Sleep:
Both are essential to recovery and performance—focus on whole foods and prioritise rest.

TIMESTAMPS AND KEY TOPICS

0:05: Importance of balancing low and high-intensity exercise.
0:29: Introduction to the High Performance Health Podcast.
3:59: Guest intro: Dr. Paul Laursen's background and expertise.
12:04: Overview of Athletica AI and wearable integration.
14:53: Managing training stress vs. life stress.
18:33: How Zone 2 improves recovery and fat metabolism.
29:49: Ideal weekly training structure for health and longevity.
47:19: Understanding heart rate zones for personalised training.
52:45: Final advice: the importance of sleep and nutrition.

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Unlocking the Science of Aging: How to Eliminate ‘Zombie Cells’ for Longevity and Vitality | Dr Gregory Kelly

Mon, 25 Nov 2024 00:00:00 -0000

Angela presents the second of a two part conversation with Dr Gregory Kelly, in which they discuss the intriguing topic of senescent cells, often referred to as "zombie cells." These cells accumulate with age, resist apoptosis, and contribute to inflammation, negatively impacting overall health and vitality.

Dr. Kelly explains the mechanisms behind cellular senescence and introduces the concept of senolytics—compounds designed to help clear these dysfunctional cells from the body

KEY TAKEAWAYS

What Are Senescent Cells?: Learn about cells that resist death, use up resources, and create inflammation, contributing to aging.
Senolytics in Action: How senolytic compounds remove 'zombie cells' and promote tissue health.
Benefits of Intermittent Dosing: Why senolytics are taken just twice a month and how they enhance long-term health.
Key Ingredients for Longevity: Explore the unique properties of fisetin, quercetin, curcumin, and more in supporting joint, brain, and overall health.
Practical Applications: How senolytics can help with joint discomfort, muscle health, and improving energy levels.

TIMESTAMPS AND KEY TOPICS

0:04 – Understanding cellular apoptosis and 'zombie cells.'
3:38 – What senescent cells are and their role in aging.
9:28 – Hormetic stress and reducing cellular senescence.
11:20 – The science behind senolytics and intermittent dosing.
14:27 – Using senolytics to 'prune' unhealthy cells.
18:07 – When and how to take senolytics effectively.
23:18 – Benefits of senolytics for joints, energy, and inflammation.
27:34 – Exploring key ingredients like fisetin, quercetin, and curcumin.
35:12 – Addressing anabolic resistance and improving muscle health.
44:39 – Best age to start using senolytics for long-term benefits.

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ABOUT THE GUEST

Dr. Gregory Kelly is a naturopathic physician (N.D.). He is Vice President of Product Development at Qualia Life Sciences and author of the book Shape Shift. He was an editor of the journal Alternative Medicine Review and has been an instructor at the University of Bridgeport in the College of Naturopathic Medicine, where he taught classes in Nutrition and Counseling Skills. Dr. Kelly has published numerous articles on various aspects of natural medicine and nutrition, contributed three chapters to the Textbook of Natural Medicine, and has more than 30 journal articles indexed on Pubmed. His areas of special interest and expertise include nootropics, anti-aging and regenerative medicine, weight management, and the chronobiology of performance and health.

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Bitesize: Biohack Your Brain Power with Nootropics | Dr Greg Kelly

Fri, 22 Nov 2024 00:00:00 -0000

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Angela presents a bitesize preview of her forthcoming conversation with Dr Gregory Kelly, a naturopathic physician and vice president of product development at Qualia Life Sciences.

Together they examine the fascinating world of nootropics, specifically focusing on natural compounds that enhance brain power and cognitive function. Dr. Kelly shares his insights on the key ingredients in Qualia Mind, such as L-theanine, taurine, and saffron, which work synergistically to improve focus, creativity, and emotional regulation without the jitters often associated with caffeine.

KEY TAKEAWAYS

What are Nootropics?: Nootropics are compounds that enhance brain function, focus, and mood without overstimulation.
Key Ingredients: Effective nootropics include caffeine, L-theanine, saffron, citicoline, rhodiola, and adaptogenic mushrooms for focus, neuroplasticity, and long-term brain health.
Timing and Usage: Taking nootropics in the morning provides stable energy throughout the day. Cycling and breaks prevent adaptation.
Social Cognition Benefits: Nootropics can improve emotional regulation and empathy, making you more present for family and relationships.
Adaptation and Cycling: Periodic breaks (e.g., weekends off) enhance long-term effectiveness and prevent performance plateaus.

TIMESTAMPS AND KEY TOPICS

0:05 – How nootropics enhance emotional and executive functions.
2:30 – Dr. Kelly’s background and journey to brain health research.
6:52 – Key principles for nootropics: Goldilocks rule and balancing stimulation.
9:33 – Synergistic effects of nootropic ingredients.
12:22 – Role of citicoline and acetylcholine in learning and focus.
13:48 – Ginkgo for long-term brain nourishment and memory.
17:26 – Cycling nootropics for sustained benefits.
19:08 – Timing: Take nootropics 30–40 minutes before focus work.
23:09 – Stable energy for both work and personal interactions.
24:52 – Age considerations: Suitable for adults 18+; cautious use in teens.

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Insulin Resistance Decoded: The Secret to Weight Loss, Metabolic Health & Longevity with Dr Morgan Nolte

Wed, 20 Nov 2024 00:00:00 -0000

Angela is joined by Dr Morgan Nolte, a geriatric physical therapist, to explore the critical topic of insulin resistance and its widespread impact on health.

Dr Nolte shares her journey from traditional physical therapy to focusing on disease prevention, emphasising the importance of understanding insulin's role in blood sugar regulation. She also delves into the differences between insulin resistance, prediabetes, and type 2 diabetes, highlighting the often-overlooked significance of fasting insulin levels

KEY TAKEAWAYS

Insulin Resistance Basics: Insulin regulates blood sugar, but chronic high levels lead to resistance, increasing risks of type 2 diabetes, obesity, and other chronic conditions.
Early Warning Signs: Indicators like high blood pressure, skin tags, fatigue, and cravings may hint at underlying insulin resistance even before blood sugar levels rise.
Lifestyle is Key: Adopting a low-carb, high-protein diet, engaging in strength training, walking post-meals, and managing stress and sleep can reverse insulin resistance.
Testing Matters: Fasting insulin and HOMA-IR are better indicators of insulin resistance than traditional glucose and HbA1c tests.

TIMESTAMPS AND KEY TOPICS

0:05 – Insulin resistance as a silent threat.
2:55 – Dr. Nolte's transition from geriatric PT to disease prevention.
4:19 – Understanding insulin, glucose, and their roles in the body.
9:39 – The importance of fasting insulin and HOMA-IR testing.
12:09 – Progression from insulin resistance to type 2 diabetes.
16:09 – Early signs of insulin resistance, like skin tags and high BP.
22:43 – Diet strategies: prioritising protein and reducing carbs.
38:42 – Exercise tips: strength training and post-meal walking.
46:46 – Impact of stress and sleep on insulin resistance.
52:15 – Resources: Dr. Nolte's programs, YouTube, and podcast.

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DR. MORGAN NOLTE is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention.

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Longevity for Women: Biohacks, Hormones & Global Insights | Zora Benhamou

Mon, 18 Nov 2024 09:22:25 -0000

Angela is joined by special guest, Zora Benhamou, to examine the multifaceted experiences of menopause, exploring how cultural attitudes and personal stories shape women's journeys through this natural transition.

Zora shares her fascinating project of interviewing women from various countries about their menopause experiences, revealing that while symptoms may be universal, perceptions and responses differ significantly across cultures. She also highlights the importance of awareness and education around menopause, discussing common symptoms such as fatigue, mood swings, and sleep disturbances, while also addressing the stigma surrounding hormone therapy

KEY TAKEAWAYS

Global Menopause Perspectives: Attitudes toward menopause vary widely, influencing how women cope and discuss symptoms.
Stress Impact and Management: Stress resilience plays a key role in managing menopausal symptoms; women in different cultures approach this differently.
Bioidentical Hormones and Alternatives: The significance of bioidentical hormones and lifestyle adjustments in managing menopause symptoms.
Aging Positively: Redefining menopause and aging as a time for strength and self-discovery.
Biohacks for Recovery: Zora shares insights on using tools like Katsu bands, FlexBeam, and other biohacks to maintain muscle and wellness through recovery.

TIMESTAMPS AND KEY TOPICS

0:02 - 0:17: Angela welcomes Zora to the episode
0:21 - 1:16: Discussion on Zora’s viral menopause interviews across cultures
1:16 - 7:14: Insights on global menopause experiences and cultural perceptions
9:07 - 12:30: Ageism and society's views on aging
13:21 - 16:55: Societal values around women’s fertility and its impact on identity
22:09 - 23:01: Importance of stress management during menopause
25:40 - 27:08: Hormone therapy perceptions globally
32:22 - 33:03: Judging others less and embracing self-compassion
42:02 - 46:49: Zora explains the benefits of Katsu bands for muscle recovery

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ABOUT THE GUEST

Zora Benhamou is a gerontologist and biohacker dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques.

At 54 years old, Zora embodies the essence of a digital nomad and serves as a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and cookbook, "Eating For Longevity," offering invaluable resources and programs for women in peri and post-menopause. Zora's commitment to normalizing menopause conversations is evident through her popular reels interviewing women around the world about their menopause experiences.

She completed the Institute of Bioidentical Medicine's Menopause Method training, Dr. Stacey Sims' Menopause for Athletes course, and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society and the European Menopause and Andropause Society.

With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and breathing instruction, further enriching her holistic approach to women's wellness.

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Bitesize: From Chaos to Calm in 3 Minutes or Less - Juggling Work, Family and Giving Yourself Permission to Relax

Fri, 15 Nov 2024 00:00:00 -0000

Angela shares practical tips for downregulating the nervous system amidst the busy period of the holiday season. Emphasising the importance of integrating small, manageable practices into daily routines, Angela highlights techniques such as post-workout relaxation, diaphragmatic breathing, and the benefits of Zone 2 training.

KEY TAKEAWAYS

Balance Your Nervous System Naturally: Simple daily practices to stay calm and focused, supporting overall wellness and productivity.
Mastering Stress Management: Techniques for creating a balanced day, shifting from high-stress activities to relaxation practices.
Mindful Exercise Recovery: How quick post-workout routines aid recovery and improve heart rate variability.
Breaks Boost Brain Health: The impact of small breaks between meetings for mental clarity and reduced stress.
Embrace Low-Intensity Workouts: Benefits of Zone 2 exercises, like relaxed walks, for immune and hormone support.
Optimize Mental Performance: Strategies to alternate between high-focus and low-focus tasks to avoid burnout and maintain productivity.

TIMESTAMPS & KEY TOPICS

0:04 - 0:21: Recognizing common perimenopause symptoms like fatigue and brain fog
0:34 - 0:52: Importance of hormone balance and energy blueprint
1:42 - 1:57: Quick tips for nervous system regulation throughout the day
2:54 - 3:07: Benefits of giving yourself permission to relax
4:16 - 4:21: Post-exercise practices for nervous system recovery
7:41 - 7:59: Permission to embrace restorative activities like nature walks
8:34 - 8:54: Benefits of breaks between meetings
10:34 - 10:52: Avoiding cognitive drain by minimizing task-switching

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Better, Not Perfect: The Truth About Perimenopause, Fitness and Resilience with Dr Stephanie Estima

Wed, 13 Nov 2024 00:00:00 -0000

Angela is joined by Dr Stephanie Estima to discuss the challenges women face during perimenopause, particularly in their forties. They explore the concept of "Betty," a term that embodies women striving for self-actualisation and improvement in their lives.

They also look into common issues such as body composition changes, sleep disturbances, and the stress of balancing aging parents and children, all while navigating hormonal shifts.

KEY TAKEAWAYS

Hormonal Adaptation in Fitness: Women in their 40s face unique hormonal challenges. Dr. Estima highlights how changes in estrogen, progesterone, and testosterone impact recovery, resilience, and body composition, stressing the importance of prioritizing recovery and managing stress over relentless high-intensity workouts.
The Power of Community: Emotional support through close friendships or partnerships can help women manage midlife challenges, from caring for aging parents to raising children, offering a vital cushion for emotional health.
Periodized Training Based on Menstrual Cycle: Dr. Estima outlines a personalized workout approach that aligns with the hormonal phases of the menstrual cycle. For those without a cycle, checking in with the body’s signals, such as energy levels and recovery, is key.
Practical Nutrition Strategy: A protein-focused diet, paired with carbs post-leg days, supports muscle recovery and overall energy. Adjusting macronutrients based on the day’s activity level and focusing on healthy carbs over excessive fats can support hormonal balance.
Healthy Decluttering for Emotional Wellness: Physical decluttering, such as downsizing possessions, can also lead to emotional freedom, offering a sense of lightness and peace.

TIMESTAMPS & KEY TOPICS

0:04 – Dr. Stephanie Estima introduces the concept of understanding one's physical limits and the importance of recovery.
0:26 – Angela introduces the High Performance Health Podcast and today’s topic on women’s health in midlife.
3:44 – Angela and Dr. Estima discuss meeting and bonding over shared interests in perimenopause and women’s health.
7:18 – Common challenges women in their 40s face, including body composition changes, sleep issues, and managing stress.
9:36 – Navigating the “stress sandwich” of midlife, balancing between aging parents and children.
12:50 – The importance of resilience and prioritizing recovery as hormone levels change.
22:31 – Dr. Estima shares her experience with decluttering and its positive emotional impact.
29:31 – Benefits of walking and low-intensity movement for stress and recovery.
32:51 – Angela and Dr. Estima discuss structured workouts and rest days for effective recovery.
47:03 – Dr. Estima talks about nutrition, ketogenic diets, and adjusting macros for recovery.
57:40 – Women often feel compelled to increase workout intensity, which may backfire in midlife.
1:02:53 – Dr. Estima’s practical approach to daily nutrition and how she adjusts based on activity and recovery needs.
1:06:54 – The benefits of carb intake for recovery and avoiding low-carb diets as a long-term strategy.

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ABOUT THE GUEST

Dr. Stephanie Estima is an expert on female-centric health span, lifespan, and performance. Through a deep understanding of neuroscience, metabolism, nutrition, and exercise physiology, she helps women make informed choices about evidence-based health strategies and tools that improve their quality of life and live more confidently and joyfully.

She hosts "BETTER! with Dr. Stephanie," a top-rated podcast with more than 5 million downloads across 360+ episodes.

She's shared her expertise on TV interviews, podcasts, health & wellness summits, conferences, and webinars worldwide. She's been featured on magazine covers and millions of people have read her articles on medium.com.

Dr. Stephanie lives with her husband and three sons in Toronto, Canada. She's an avid weightlifter, a former bikini competitor, and a lover of languages.

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The Reclaimed Woman: Dr Kelly Brogan on Emotional Safety, Healing and Reclaiming Your Power

Mon, 11 Nov 2024 00:00:00 -0000

Angela talks to Kelly Brogan, the author of "A Mind of Your Own" and "The Reclaimed Woman" about the complexities of modern womanhood, discussing the pressures women face to conform to masculine ideals in both personal and professional realms.

Kelly shares her insights on the importance of self-acceptance and the need to embrace all parts of oneself, including the shadow self, to achieve true fulfilment. They also discuss the significance of prioritising one's feelings and needs, encouraging you to break free from societal expectations and discover your authentic selves

KEY TAKEAWAYS

Reclaiming Feminine Power: Dr. Brogan discusses how women can embrace their feminine essence and redefine their roles.
The Importance of Emotional Safety: She introduces a powerful method of staying with one’s feelings to cultivate inner safety and presence.
Embracing Self-Connection: Through practices like the “enter through the upset” approach, women can prioritize their felt experiences.
Exploring Relationship Patterns: Dr. Brogan encourages awareness of subconscious patterns that impact relationships and fulfillment.
Self-Reclamation Practices: Insights on cultivating presence and prioritizing self-care needs to foster inner peace and alignment.

TIMESTAMPS & KEY TOPICS

0:04 - Introduction to “enter through the upset”
0:38 - Red light therapy for skin health and energy
5:40 - Angela’s journey influenced by Dr. Brogan’s work
6:56 - Explanation of The Reclaimed Woman and why modern women feel unfulfilled
13:22 - Balancing masculine and feminine energies in career and life
22:16 - Emotional self-husbanding as a method of inner support
27:55 - Practicing self-attunement and exploring inner signals
45:30 - Finding pleasure in daily, simple acts of self-care
1:01:30 - Unpacking patterns in life and relationships

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ABOUT THE GUEST

Dr. Kelly Brogan MD is a holistic psychiatrist, and author of the New York Times Bestseller, A Mind of Your Own and Own Your Self, the children’s book, A Time For Rain, and most recently, The Reclaimed Woman. She also co-edited the landmark textbook, Integrative Therapies for Depression.

Kelly is the creator of the feminine reclamation program, Reclaimed, the online healing program, Vital Mind Reset, and its associated membership community, Vital Life Project.

Kelly completed her psychiatric training and fellowship at NYU Medical Center after graduating from Cornell University Medical College and has a B.S. from M.I.T. in Systems Neuroscience. She specialized in a root-cause-resolution approach to psychiatric syndromes and symptoms.

Kelly was one of the first to specialize in prescribing to pregnant and breastfeeding women before waking up to the deception and corruption of Big Pharma.

After her wakeup call, she devoted her practice to reversing chronic illness and getting her patients off medications they’d sometimes been on for decades. She describes her healing protocol in the New York Times bestseller, A Mind of Your Own. Her protocol was also published in the medical literature with history-making outcomes.

During this time, Kelly appeared on the Joe Rogan Experience which thousands credit for awakening to the truth about birth control, antidepressants, and more. She has a podcast of her own, Reclamation Radio, which is in the top .05% of podcasts worldwide.

Kelly teaches emotional mastery and embodiment so that women can generate safety within and stop demanding it through control-based tactics.

Her new book, The Reclaimed Woman is out now.

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Bitesize Biohack: Top Tips for Enhancing Energy, Mitochondria and Preventing Disease | John Lieurance

Fri, 08 Nov 2024 00:00:00 -0000

Angela is joined by John Lieurance to talk about the critical role of mitochondria in our health, explaining how these cellular structures convert glucose and oxygen into ATP, the energy currency of the body. The discussion highlights the importance of mitochondrial efficiency, linking it to overall health and the aging process

KEY TAKEAWAYS

Mitochondria & Energy: Mitochondria are essential for energy production, impacting aging and health.
Reducing Inflammation: Managing inflammation can lead to more efficient energy production and healthier aging.
Doorways of Infection: Focus on nasal passages, mouth, and colon as pathways where infections enter the body.
Healthy Cell Membranes: Avoiding toxins like vegetable oil is crucial for maintaining healthy cell and mitochondrial membranes.

TIMESTAMPS & KEY TOPICS

0:05 – Importance of mitochondrial efficiency in young versus aging bodies
0:33 – Introduction of guest and episode theme by Angela
1:49 – Explanation of mitochondria and energy production
6:34 – Key stressors affecting mitochondrial health: infection and toxicity
7:15 – “Ganesh Protocol” for maintaining healthy infection pathways
12:09 – Episode wrap-up and encouraging consistent improvement

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Link to John Lieurance Full Episode - https://omny.fm/shows/high-performance-health/methylene-blue-red-light-therapy-and-biohacking-wi

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Fitness for Longevity: How to Build A Body That Lasts | Adam Richardson

Wed, 06 Nov 2024 00:00:00 -0000

Angela is joined by fitness expert Adam Richardson to discuss his unique approach to health and well-being, which contrasts with the common pursuit of optimisation.

Adam shares his personal journey from a background in sports to becoming a personal trainer, emphasising the importance of movement and the idea of "mobility snacks"—small, manageable bursts of activity throughout the day, as well as how to lay the foundations for building a body that will carry you through life.

KEY TAKEAWAYS

Foundations of Mobility: Focus on hip and spine mobility for overall body health, as these areas are central to movement and stability.
Realistic Health Goals: Adam emphasises aiming for “good enough” health rather than striving for perfection, which can feel overwhelming or impractical.
Building Habits with Small Steps: Use habit-stacking techniques to add simple exercises, like neck circles or squats, into your daily routine.
Embrace Movement Variety: Moving regularly throughout the day, rather than staying still for long periods, can prevent stiffness and promote joint health.
The Role of Flexibility in Pain Relief: Adam shares insights on how improving flexibility gradually can alleviate tension and avoid injury.

TIMESTAMPS & KEY TOPICS

00:04 - Importance of hip and spine mobility for overall health.
00:40 - Introduction to Adam and his approach to fitness.
02:39 - Adam’s journey into fitness and personal training.
07:54 - Flexibility variations between individuals.
09:58 - Reducing neck tension through small, consistent movements.
13:27 - Benefits of simply moving more for overall health.
16:22 - Balancing optimisation with realistic daily practices.
24:00 - Infinite vs. finite health goals.
28:59 - Avoiding comparison with others and finding personal health goals.
32:18 - Importance of personal values in health and fitness.
40:27 - Micro-movement breaks to maintain productivity and mobility.
52:38 - Stretching for pain relief and gradual flexibility improvements.

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ABOUT THE GUEST

Adam Richardson is the UK's top trending health and fitness coach with a rapidly growing audience across both TikTok and Instagram. Adam is passionate about removing barriers to exercise and movement, a philosophy that is key to his work as a Personal Trainer in which he strives to help his clients feel more confident, as well as more fit and healthy.

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Everything You Need To Know About The Menopause | Kate Muir

Mon, 04 Nov 2024 10:43:00 -0000

Angela is joined again by Kate Muir, to discuss the complexities of midlife, focusing on hormones, brain health, and mental well-being. They discuss the misconceptions surrounding hormone therapy, emphasising the benefits of bioidentical hormones compared to synthetic options, and highlight the significant risks associated with obesity and alcohol consumption. Kate and Angela also touch on the importance of lifestyle changes, such as exercise and nutrition, in managing menopause symptoms.

KEY TAKEAWAYS

Hormone Therapy and Risks: Body-identical hormone therapy, especially estrogen, can lower breast cancer risks, unlike older synthetic options.
Mental Health and Hormones: Hormonal shifts during menopause impact mental well-being, with a strong correlation between low estrogen and increased anxiety or depression.
Bone and Muscle Health: Estrogen helps preserve bone density, essential to preventing osteoporosis. Women should also focus on strength training and protein intake.
Diet and Supplements: High-protein diets, creatine, and supplements like sulforaphane support brain health and offset hormone declines.
Awareness in Younger Women: Early education on bone health and hormone impacts could improve lifelong well-being.
Preventing Exploitation: Be cautious of “menopause-targeted” products with questionable benefits, like "menopause chocolate."

TIMESTAMPS & KEY TOPICS

00:01 - Angela introduces Kate Muir, discussing midlife, hormones, and mental health.
05:00 - Hormone therapy’s benefits and misconceptions.
13:22 - Tailoring hormone therapy to women’s individual needs.
18:06 - Importance of bone density in perimenopause.
26:00 - Challenges of menopause-targeted products.
30:56 - Mental health impacts and hormonal sensitivity.
36:50 - Testosterone’s role beyond libido.
41:46 - Nutrition and supplements for brain health.
48:15 - Hormone therapy and Alzheimer’s prevention.
52:01 - Four quarters of life: becoming and harvesting stages.

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To hear Kate Muir’s previous episode go to https://omny.fm/shows/high-performance-health/everything-you-need-to-know-about-birth-control-wi

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ABOUT THE GUEST

Kate Muir is a women’s health expert, investigative journalist and documentary maker in the UK. Her book on contraception, Everything You Need to Know About the Pill (but were too afraid to ask) is published in April 2024, and she produced the recent Davina McCall: Pill Revolution documentary. Kate also created two ground-breaking Channel 4 films on the menopause, which ignited a massive conversation among women. Her book Everything You Need to Know About the Menopause (but were too afraid to ask) is now out in paperback. She is a campaigning speaker, and a founder member of The Menopause Charity.

Instagram and Twitter/X @pillscandal @menoscandal

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Bitesize: Microplastics & BPA - Minimising Exposure, Safe Cookware & Detox Tips

Fri, 01 Nov 2024 00:00:00 -0000

Angela examinesthe pervasive issue of microplastics and nanoplastics, summarizing key insights from recent discussions by experts Rhonda Patrick and Andrew Hoopman.

Angela highlights the various sources of microplastics in our environment, including plastic water bottles, food packaging, and household products, while emphasising the importance of minimising exposure.

MAIN TAKEAWAYS

Minimize Microplastic Exposure: While microplastics are everywhere, small changes can help reduce daily exposure.
Primary Sources: Items like plastic bottles, packaging, and textiles are major sources; switch to safer alternatives when possible.
Health Impacts: Microplastics carry chemicals like BPA that can disrupt hormones, affecting fertility, mood, and energy levels.
Crossing Biological Barriers: Microplastics can penetrate barriers like the blood-brain barrier, raising concerns for organ and brain health.
Simple Home Changes: Using glass or stainless steel for storage, limiting canned goods, and avoiding plastic bottles can reduce exposure.
Support Detox: High-fiber foods and antioxidants help the body eliminate toxins associated with microplastics.
Sweating Matters: Saunas, exercise, or hot baths help release toxins attached to microplastics.
Use HEPA Filters: HEPA filters, natural fibers, and non-toxic household products reduce microplastic particles at home.

TIMESTAMPS & KEY TOPICS

00:00 – Impact of microplastics on health
02:27 – Sources of microplastics in daily life
06:50 – Hormonal disruption from microplastics
08:42 – Biological barriers microplastics can cross
11:25 – Practical steps to minimize exposure
16:45 – Safe cookware recommendations
21:32 – Detox pathways: fiber, antioxidants, and sulforaphane
25:45 – Benefits of sweating and detox practices
28:50 – Household products and air filters for reducing exposure
33:40 – Final thoughts on making small, effective changes

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The Psychology of High Performance: Mindset, Resilience, and Mastery with Performance Psychologist Dr Michael Gervais

Wed, 30 Oct 2024 00:00:00 -0000

Angela is joined by Michael Gervais, an expert in mastery, to explore the profound impact of identity and thoughtfulness in personal and professional growth. They discuss the concept of mastery as a commitment to artistic expression at the edge of one's capabilities, emphasising the importance of being present and aware in everyday life.

Michael also shares insights from his extensive interviews with top performers, highlighting the distinction between striving to be the best versus being one's best.

MAIN TAKEAWAYS

Mindset Mastery: Embracing mindfulness and resilience helps us focus on what’s within our control, strengthening self-awareness and adaptability.
Purpose-Based Identity: A purpose-oriented identity offers deeper satisfaction than a performance-focused identity, allowing individuals to align with their core values.
Living in the Present: Mindfulness practices like journaling, meditation, and self-reflection ground us in the present moment, helping reduce anxiety and improve focus.
Managing FOPO (Fear of Other People's Opinions): Recognizing the spotlight effect helps release social pressures and reduces the fear of judgment, allowing authentic self-expression.
Importance of Recovery: Recovery isn’t just physical but also psychological, allowing us to approach challenges with a refreshed perspective.

TIMESTAMPS & KEY TOPICS

0:05 - Intro to mindfulness and self-awareness
2:27 - Introduction to Dr. Michael Gervais
8:07 - Defining Mastery
17:07 - Best vs. Own Best
24:00 - Controlling What’s Within Reach
34:43 - Single-Point Mindfulness Practice
39:10 - Performance-Based Identity vs. Purpose-Based Identity
50:03 - Understanding the Spotlight Effect
55:06 - FOPO and Its Impact on Self-Perception
1:02:00 - The Importance of Recovery
1:03:09 - Closing Remarks and Social Media Connection

VALUABLE RESOURCES

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ABOUT THE HOST

ABOUT THE GUEST

Dr. Michael Gervais is a high-performance psychologist, national bestselling author, and one of the world’s leading experts on the relationship between the mind and human performance. Over the course of a 20-year career working with world class performers and organizations, Dr. Gervais has developed a framework for the mental skills and practices that allow organizations, teams and individuals to thrive in pressure-packed environments.

A published, peer-reviewed author and nationally recognized speaker on optimal human performance, Dr. Gervais has been featured in premier media outlets including NBC, ABC, FOX, CNN, ESPN, NFL Network, Red Bull TV, The Wall Street Journal, The New York Times, Outside Magazine, WIRED, Sports Illustrated and ESPN The Magazine.

Dr. Gervais holds a doctorate degree in psychology, specializing in sport performance, and a master’s degree in kinesiology. He completed his PhD under the mentorship of Dr. Bruce Ogilvie, often referred to as the father of American applied sport psychology.

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The Ultimate Longevity Hack: Burn Fat, Boost VO2 Max by 12% in 8 weeks and Reverse Aging | Ulrich Dempfle

Mon, 28 Oct 2024 00:00:00 -0000

Angela is joined by Ulrich Dempfle to discuss the critical role of cardiorespiratory fitness and VO2 max in promoting longevity and overall health. They delve into the importance of maintaining aerobic capacity, especially as we age, and how VO2 max is a significant health marker that can reduce mortality risk more than smoking, diabetes, and obesity combined.

Ulrich also highlights the innovative ReHIT (Reduced Exertion High Intensity Interval Training) method, which allows individuals to achieve substantial fitness gains in just a few minutes a week, making it an efficient alternative to traditional exercise routines.

MAIN TAKEAWAYS

Importance of VO2 Max for Longevity: VO2 max is a critical health marker; increasing it can greatly extend lifespan and quality of life.
Benefits of Rehit Training: Reduced Exertion High-Intensity Interval Training (rehit) improves VO2 max, mitochondrial health, and insulin sensitivity with minimal time.
Enhanced Metabolic Health: Rehit lowers risk for metabolic diseases, significantly reducing body fat and improving insulin sensitivity.
Carol Bike Technology: AI-powered resistance adjusts for optimal rehit training, delivering high-intensity benefits safely and efficiently.

TIMESTAMPS & KEY TOPICS

00:04 - Minimum effective dose of exercise and the science behind rehit training.
00:35 - Introduction to the High-Performance Health podcast and VO2 max.
07:21 - The significant impact of VO2 max on longevity.
08:24 - VO2 max decline and exercise to counteract aging.
11:03 - Fast-twitch muscle decline with age, especially in women.
12:26 - Explaining rehit and its benefits for time efficiency.
20:33 - Mitochondrial biogenesis through rehit training.
32:38 - Cortisol management benefits of short, high-intensity training.
47:22 - Improved metabolic health and reduced disease risk with rehit.
56:26 - Safety and injury reduction with rehit on the Carol Bike.
59:18 - Carol Bike's 100-day risk-free trial and return policy.

VALUABLE RESOURCES

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ABOUT THE HOST

ABOUT THE GUEST

Ulrich Dempfle, CEO and co-founder of CAROL, built on his background in mechanical engineering to develop the world’s only Reduced Exertion HIIT (REHIT) bike, alongside leading exercise researchers.

Ulrich heads up all aspects of product development at CAROL—from data science to software and hardware. Making him the perfect person to talk you through the science and technology behind CAROL’s signature workout.

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AMA: Burn Fat, Lower Stress and Boost Brain Health As You Age | She Finds Flow

Thu, 24 Oct 2024 23:00:00 -0000

Angela invites you to a special Ask Me Anything, where she dives into the critical role of cortisol in managing stress and enhancing performance, particularly for women navigating perimenopause and menopause. She addresses the science behind cortisol, its effects on energy levels, sleep, and metabolism, and offers practical strategies for managing cortisol levels through lifestyle adjustments, nutrition, and exercise.

Angela also answers questions about optimising cognitive function and brain health, emphasising the importance of omega-3 fatty acids, antioxidants, and hydration, and how to adjust workout routines for fat loss and muscle tone as we age, highlighting the significance of strength training and high-intensity interval training (HIIT).

MAIN TAKEAWAYS

Cortisol Management: Align with circadian rhythm, take breaks, eat nutrient-dense foods, try cold exposure, and focus on balanced, short workouts.
Cognitive Health: Emphasise omega-3s, antioxidants, protein, B-vitamins, and consider creatine for brain energy.
Optimising Workouts: Include strength training, short HIIT sessions, and prioritize recovery to maintain muscle tone and support metabolic health.
Gut Health and Immunity: Gut health impacts cognitive function and overall health; Angela recommends Just Thrive probiotics for their high survivability and immune benefits.
Brain-Boosting Supplements: Creatine and choline support memory, focus, and cellular energy, particularly beneficial for women managing cognitive load and stress.

TIMESTAMPS & KEY TOPICS

00:05 - Mitochondrial density's role in energy and perimenopause
04:00 - Cortisol rhythm and its impact on sleep and stress
10:30 - Importance of circadian alignment
18:00 - Nutritional strategies to reduce cortisol
23:00 - Cold exposure benefits for cortisol
28:15 - Exercise recommendations: managing cortisol
32:30 - Foods for cognitive function and brain health
38:45 - Best workout routine adjustments for fat loss and muscle tone

VALUABLE RESOURCES

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Join The High Performance Health Community
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Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/

Link to Study on Metabolic and Longevity Benefits of REHIT

Podcast Exclusive Discount on Carol Bike with code ANGELA

Body Bio Phosphatidylcholine - save 15% with code ANGELA-A

Save 10% on Momentous Creapure Creatine Monohydrate by clicking here”

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Consciousness, Intentionality & Alignment for a High Performance Life | Finnian Kelly

Wed, 23 Oct 2024 00:00:00 -0000

Angela is joined by Finnian Kelly, who shares his transformative journey from a life driven by hustle and external validation to one focused on personal mastery and intentional living.

Finnian discusses the importance of grounding oneself in feelings rather than outcomes, emphasising that true fulfilment comes from within, as well as exploring the concept of belief loops and how our subconscious shapes our experiences, particularly in relationships and financial abundance.

MAIN TAKEAWAYS

Internal Alignment Over External Validation: True fulfillment and success come from within, and external achievements are merely reflections of your internal state. Focusing on internal alignment helps you find peace and satisfaction.
Intentional Living Leads to Mastery: Living with intentionality, where feelings come first, can lead to deeper fulfillment and personal mastery. Aligning actions with desired feelings allows for a more purposeful and fulfilling life.
Manifestation Requires Clarity and Belief: Manifesting desired outcomes is a disciplined practice involving clarity, belief, and intention. Trust in the unseen and act as if your desired reality is already happening to bring it into existence.
Breath Work as a Powerful Tool: Breath work helps access the subconscious mind and regulate energy throughout the day. It can be used to clear negative emotions, find alignment, and connect to your true self.
Reprogramming Negative Belief Loops: Negative patterns and behaviors are rooted in subconscious belief loops. By bringing awareness to these patterns and feeling through them, you can reprogram your mind and create new, positive outcomes.

TIMESTAMPS & KEY TOPICS

00:04 – Introduction to the episode
01:49 – Finnian's journey from hustle to intentional living.
06:55 – Mastery through value, not scaling.
09:21 – Growing through trauma and challenges.
15:04 – Reprogramming negative belief loops.
19:42 – Understanding belief loops and patterns.
23:48 – Universal Mind and subconscious connection.
30:31 – Breaking repetitive patterns in life.
37:40 – Using breath work for energy and grounding.
43:12 – Embracing discomfort for transformation.
49:05 – Science behind manifestation: clarity, belief, and trust.
53:28 – Letting go of time constraints in manifestation.

VALUABLE RESOURCES

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ABOUT THE HOST

ABOUT THE GUEST

Finnian Kelly is the founder of Intentionality Inc., a sought-after speaker and executive coach, and a leading breathwork facilitator. He helps world-changing leaders implement his Intentionality® methodology to find new levels of fulfillment and growth in their creative endeavors, relationships, and overall well-being. As a successful entrepreneur and a retired officer in the Australian military, Finnian has been dubbed "the Business Mystic'' because of his unique ability to awaken consciousness in business and inspire CEOs and leadership teams to have a more expansive human experience.

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Why Most Probiotics Don't Work & The Game Changing Gut Health Hack You Need to Know | Tina Anderson

Sun, 20 Oct 2024 23:00:00 -0000

Angela is joined by Tina Anderson, to delve into the intricate relationship between gut health and mental well-being.

Tina, a renowned expert in gut health, discusses the various factors disrupting our gut microbiome, including pesticides, antibiotics, and stress, and highlights the alarming rise in allergies and autoimmune disorders among children. They also explores the gut-brain axis, emphasising how gut health influences mood and mental health conditions like anxiety and depression

MAIN TAKEAWAYS

Gut Health Disruption: Learn how antibiotics, stress, pesticides, and lack of soil-based organisms are damaging our gut health.
Spore-Based Probiotics: Discover the power of spore-based probiotics and their ability to survive stomach acid and thrive in the intestines.
Mental Health Connection: Understand the gut-brain axis and how probiotics can improve mood, reduce anxiety, and boost overall mental well-being.
Hormonal Health: Explore the role of gut health in estrogen metabolism, particularly for women going through perimenopause and menopause.
Practical Applications: Find out how incorporating spore-based probiotics into your daily routine can improve digestion, enhance nutrient absorption, and support long-term health.

TIMESTAMPS & KEY TOPICS

02:05 – Tina Anderson on the limitations of conventional probiotics and fermented
04:22 – Spore-based probiotics: how they survive stomach acid and reach the intestines.
07:57 – Gut health disruptors: stress, antibiotics, pesticides, and processed foods.
10:33 – Gut-brain connection: how gut health affects mood, anxiety, and mental health.
15:11 – Overview of probiotics, prebiotics, and postbiotics and their roles.
20:30 – Spore-based probiotics: resilience against stomach acid and better gut colonization.
25:16 – Immune system benefits of spore-based probiotics.
32:33 – Best practices for taking spore-based probiotics, especially with meals.
35:48 – How gut health supports antioxidant production.
41:02 – Spore-based probiotics and B vitamins: reducing stress and anxiety.
46:32 – How to introduce spore-based probiotics to kids and pets.
50:04 – Probiotics' role in estrogen metabolism during perimenopause.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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ABOUT THE HOST

ABOUT THE GUEST

Tina Anderson’s journey into the world of health had a unique start and some unusual turns. She began her career as a trial lawyer who specialized in settling cases by bringing both sides together, a personal passion of hers. Once her second child arrived, Tina left that high-stress job behind so she could focus on her family. Luckily, she was still able to use her considerable legal skills to point her career in a new direction as the in-house counsel for a family pharmaceutical company. But what Tina saw there made her change direction again. Frustrated by the many abuses in the pharmaceutical industry, Tina turned toward the field of natural health, and found her life’s work. She channeled her energy into learning all she could about disease prevention and good health maintenance. That led her to discover the importance of gut health and how connected and crucial it is for overall health and wellness. To share her discovery with the world, Tina along with her husband created a unique supplement that contains the superior probiotic strains of renowned researcher Dr. Simon Cutting. By promoting gut health and probiotics, Tina shares her passion for wellness, helping others live their best physical and emotional lives.

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She Finds Flow | Master Your Day & Elevate Your Vibration: Use This 5-Minute Morning Routine

Thu, 17 Oct 2024 23:00:00 -0000

In this episode of "She Finds Flow," Angela shares her transformative experience with a mindful morning ritual designed to enhance focus, calmness, and intention for the day ahead.

She guides you through five simple yet powerful practices that can be completed in just five minutes, including mindful breathing, gratitude, setting daily intentions, being present in daily tasks, and the act of making and styling your bed

MAIN TAKEAWAYS

Mindful Breathing: Learn how deep, slow breaths help regulate cortisol and start your day with calm.
Gratitude Practice: How expressing gratitude rewires your brain for positivity and abundance.
Setting Daily Intentions: The power of visualizing your ideal day to improve focus and productivity.
Staying Present: How to bring mindfulness into simple tasks like brushing your teeth to cultivate presence throughout the day.
The Bed-Making Habit: Discover how this small morning task boosts dopamine and gives you an instant win to start the day.

TIMESTAMPS & KEY TOPICS

00:04 – Introduction to the 5-minute mindful morning ritual.
01:00 – The importance of starting your day with intention and calm.
02:30 – Step 1: Mindful breathing – how long exhales calm your nervous system and reduce cortisol.
05:00 – Step 2: Gratitude – Rewiring your brain for positivity with a simple gratitude practice.
06:44 – Step 3: Setting daily intentions – Visualizing your day to create confidence and focus.
09:30 – Step 4: Staying present – How to practice mindfulness in everyday tasks like brushing your teeth.
13:15 – Step 5: Making your bed – The dopamine boost and sense of accomplishment from this quick task.
18:00 – Recap of the 5 steps and how they can transform your mornings.

VALUABLE RESOURCES

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Hard Stuff, Easy Life - How to Transform your Life through Mindset & Discipline | Jay Alderton

Tue, 15 Oct 2024 23:00:00 -0000

In this episode, Angela welcomes special guest Jay Alderton, former British Army soldier turned champion bodybuilder, coach, and author of Hard Stuff, Easy Life. Jay shares his journey from military life to mastering mindset and discipline, inspiring millions to face challenges head-on. Together, they explore innovative health solutions, mindset principles, and how to build resilience for lasting success. If you're looking for ways to optimise your wellbeing, reduce environmental stressors, and enhance your life through actionable health strategies, this episode is for you.

MAIN TAKEAWAYS

Discipline vs. Motivation: Jay explains how discipline, rather than motivation, drives long-term success by enabling consistent action, even on tough days.
Mindful Practices: Integrating mindfulness into everyday activities can help reduce stress and enhance presence in both personal and professional life.
Overcoming Hardships: Reflecting on past challenges (the “cookie jar” technique) provides perspective and builds confidence in tackling future difficulties.
Self-Love and Health: Prioritizing your health and wellbeing allows you to show up better for others and achieve your goals with a clearer mindset.

TIMESTAMPS & KEY TOPICS

00:01 – Introduction to the episode and guest, Jay Alderton.
03:49 – Jay’s background: from British Army to bodybuilding champion.
07:02 – How discipline creates freedom: Jay on the importance of consistent routines.
09:37 – The power of community and accountability in achieving fitness and health goals.
15:07 – Jay’s morning routine for optimal health: Stretching, jiu-jitsu, cold plunges.
18:07 – The benefits of breathwork and cold therapy for mental clarity and resilience.
21:00 – Red light therapy for skin health and overall wellbeing.
26:40 – The importance of loving yourself and prioritizing your health first.
30:02 – Military lessons on responsibility, self-awareness, and learning from mistakes.
32:36 – Overcoming fear and anxiety by facing challenges head-on.
35:25 – Negative visualization: Embracing gratitude by imagining life without your loved ones.
39:43 – Visualization as a powerful tool for achieving long-term goals.
41:32 – Jay’s “cookie jar” technique: Remembering past achievements to fuel current challenges.
44:14 – Building healthy habits for consistency and growth without sacrificing wellbeing.
47:25 – Where to find Jay’s book Hard Stuff, Easy Life and connect with him online.

VALUABLE RESOURCES

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ABOUT THE GUEST

Jay Alderton is a retired British Army soldier turned champion bodybuilder and ‘personal coach who is committed to the belief that “transformation starts from the neck up”. With a staggering 1.1M TikTok followers and over half a million followers on Instagram (@jayalderton), Jay’s platforms continue to rapidly amass support and positive sentiment from a community of like-minded individuals committed to transforming their lives by confronting life’s obstacles and reaping the rewards. He has just published his first book Hard Stuff, Easy Life.

ABOUT THE HOST

ABOUT THE GUEST

Peter A. Levine, Ph.D., is the renowned developer of Somatic Experiencing. He holds a doctorate in Medical and Biological Physics from the University of California at Berkeley and a doctorate in Psychology from International University. The recipient of four lifetime achievement awards, he is the author of several books, including Waking the Tiger, which has now been printed in 33 countries and has sold over a million copies. His latest book An Autobiography of Trauma: A Healing Journey was released earlier this year and has received widespread acclaim from both the media and readers.https://www.somaticexperiencing.com

Social Media

https://www.instagram.com/drpeteralevine/

https://www.instagram.com/somaticexperiencingint/

https://www.facebook.com/peteralevinephd

https://www.facebook.com/somaticexperiencingint

https://twitter.com/peteralevine

https://www.linkedin.com/in/peter-a-levine-34207430/

https://www.linkedin.com/company/somatic-experiencing-international/

https://www.youtube.com/@PeterALevine

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How to Heal And Release Trauma with Peter Levine PHD

Sun, 13 Oct 2024 23:00:00 -0000

In this transformative episode of the High Performance Health Podcast, host Angela Foster is joined by Dr. Peter Levine, the founder of Somatic Experiencing. Dr. Levine shares his groundbreaking insights into trauma, its effects on the body, and innovative approaches to healing. He explains how trauma can be discharged without reliving painful memories and discusses how creating feelings of safety, love, and joy can aid in recovery. This episode is essential listening for anyone looking to optimize their well-being, reduce environmental stressors, and explore cutting-edge health strategies.

MAIN TAKEAWAYS

Trauma is stored in the body: While the mind may move on, the body often holds onto trauma, causing ongoing distress.
Somatic Experiencing focuses on healing through the body: It helps release stored trauma by creating new, positive experiences that contradict the fear and helplessness associated with past trauma.
Safety and love as healing forces: Dr. Levine emphasizes the importance of cultivating feelings of safety and love to move through trauma.
Trauma doesn’t have to be a life sentence: With the right guidance, individuals can heal and move forward, leaving trauma in the past where it belongs.

TIMESTAMPS & KEY TOPICS

0:05 – Understanding trauma
3:16 – Storing trauma in the body
5:17 – Triggers and trauma reactivation
11:29 – Healing through positive bodily experiences
13:18 – Media and re-traumatization
21:42 – Personal trauma and self-healing
31:24 – Forward-focused healing
41:27 – Cooperation over competition
46:28 – The power of love and self-acceptance
50:47 – Vulnerability and healing

VALUABLE RESOURCES

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Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

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ABOUT THE HOST

ABOUT THE GUEST

Social Media

https://www.instagram.com/drpeteralevine/

https://www.instagram.com/somaticexperiencingint/

https://www.facebook.com/peteralevinephd

https://www.facebook.com/somaticexperiencingint

https://twitter.com/peteralevine

https://www.linkedin.com/in/peter-a-levine-34207430/

https://www.linkedin.com/company/somatic-experiencing-international/

https://www.youtube.com/@PeterALevine

https://www.youtube.com/@somatics1

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Bitesize Biohack: How to Know When & If HRT Is Right For You And How to Cycle Hormones in Perimenopause

Thu, 10 Oct 2024 23:00:00 -0000

In this episode, Angela Foster is joined by Dr. Beth McDougall, a leading expert in functional and energy medicine, to dive into hormone health for women navigating perimenopause. They discuss how to identify hormone imbalances, when hormone therapy may be beneficial, and natural ways to support your wellbeing. Dr. McDougall also shares practical tips on biohacking, such as grounding, red light therapy, and harnessing sunlight for emotional and physical health. The conversation is packed with insights that are both science-backed and easy to apply for anyone looking to optimize their health and longevity.

MAIN TAKEAWAYS

Identifying Hormonal Imbalance Symptoms: Recognise early signs of estrogen dominance, such as anxiety, fluid retention, and irregular periods.
Biohacking in Perimenopause: Discover how red light therapy, sunlight exposure, and grounding can alleviate common perimenopausal symptoms and improve energy levels.
Cycling Hormones Naturally: Learn when and how to use natural progesterone and other hormone therapies for individualised hormone support.
Morning Routine for Energy: How to use biohacks like freshly roasted coffee and grounding exercises to set a positive tone for the day.
Functional Medicine Approach: A holistic view of integrating functional medicine practices to balance hormones, boost immunity, and enhance overall wellbeing.

TIMESTAMPS & KEY TOPICS

00:00 – Introduction
00:05 – Understanding Estrogen Dominance
00:41 – Red Light Therapy Benefits
03:51 – Morning Biohacking Routine
06:00 – Grounding and Sunlight Exposure
09:15 – Individualised Hormone Therapy
12:05 – Managing Perimenopause with Natural Progesterone
14:55 – Call to Action & Closing Remarks

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20%

ABOUT THE HOST

ABOUT THE GUEST

Dr. Beth McDougall, MD, is a leading expert in functional and energy medicine with over 20 years of experience in the field. As the founder of The CLEAR Center of Health and co-founder of JYZEN, a cutting-edge wellness facility, Dr. McDougall specializes in a holistic approach to health, integrating conventional and alternative therapies. She is known for her innovative treatments that focus on the root causes of health imbalances, including hormonal issues, chronic disease, and stress management. Her passion lies in helping women navigate perimenopause and menopause through individualized hormone therapies and natural approaches that optimize both physical and emotional wellbeing. In this episode, she shares her insights on hormone health, biohacking techniques, and the latest advancements in holistic medicine.

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Unlocking Peak Performance: How Sleep Position Impacts Metabolism, Recovery and Health with Dr Peter Martone

Tue, 08 Oct 2024 23:00:00 -0000

Angela welcomes Dr. Peter Martone, an expert in sleep biomechanics, to discuss the critical impact of sleep positioning on overall health and well-being. Dr. Martone shares insights on how proper spinal alignment during sleep can enhance restorative sleep, improve heart rate variability (HRV), and regulate the parasympathetic nervous system, which is essential for reducing stress and promoting recovery.

The conversation delves into the concept of the "triune of sleep," emphasising the importance of alignment, subconscious safety, and conscious relaxation techniques

MAIN TAKEAWAYS

The Sleep Triune: Alignment, Safety, and Subconscious Control: Dr Martone presents the Sleep Triune, explaining that true sleep quality starts with proper alignment. If the body is misaligned during sleep, it leads to subconscious pain, causing tossing and turning throughout the night.
Corrective Sleep Positioning for Spinal Health: The ideal sleep position is lying on the back with arms at the side, legs straight, and a pillow under the neck (not the head). This position supports the natural cervical curve and prevents long-term structural problems.
Sleep Avatars: Personalising Sleep Based on Subconscious Patterns: Dr Martone categorises sleepers into three avatars—Armadillo, Gorilla, and Ostrich—based on their subconscious sleep habits. Understanding your sleep type can help tailor strategies to improve both sleep quality and overall health.
Optimising the Vagus Nerve for Better Health: Misalignment in the cervical spine can compress the vagus nerve, leading to a range of issues, from poor digestion and immune system dysfunction to anxiety and depression. Aligning the neck properly during sleep can enhance vagus nerve function and improve parasympathetic tone.
Breathing Techniques to Calm the Mind: Focusing on long exhalations rather than inhalations helps calm the mind and body. Dr Martone recommends a simple technique: breathe in slowly, let the breath out even more slowly, and pause before inhaling again.

TIMESTAMPS & KEY TOPICS

00:01 – Introduction to Dr Peter Martone and the role of sleep positioning in health.
01:41 – The Sleep Triune: Why proper alignment is crucial for sleep and health.
06:51 – Corrective sleeping position: Back sleep with pillow under the neck, not the head.
13:15 – Understanding the three sleep avatars: Armadillo, Gorilla, and Ostrich.
21:07 – Impact of vagus nerve compression on parasympathetic function.
33:49 – Strategies to calm the subconscious: Pressure points and breathing techniques.
37:42 – Importance of exhaling for falling asleep: A simple breathing exercise.
41:28 – Customising sleep strategies based on sleep avatars.
42:42 – How sleep posture impacts your ability to create the reality you want.
45:15 – Call to Action: Take the Animal Sleep Avatar Quiz at DoctorSleepRight.com.

For more information and to connect with Dr Peter Martone, visit DoctorSleepRight.com or follow him on Instagram @DoctorSleepRight.

VALUABLE RESOURCES

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Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine

ABOUT THE HOST

ABOUT THE GUEST

Dr. Peter Martone is an educator, injury prevention specialist and patient care health practitioner who has been focused on improving patients biomechanics for over 23 years. During his private practice as a chiropractor, Dr Martone always believed that the structure of your spine effects the function of the central nervous system and this interference is at the root cause of most of the chronic problems people face. Dr. Martone now uses this principle as the cornerstone to help people Get W.A.Y. Better Sleep.
His techniques have been featured on CBS, NBC, Fox News, and over 50 international podcasts. He currently travels the country teaching people how to regain their health in the bed by getting WAY Better Sleep.

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She Finds Flow: Don’t Get SAD this Autumn/Winter - How to Use Sunlight & Exercise to Boost Mood & Vitality

Sun, 06 Oct 2024 23:00:00 -0000

Welcome to She Finds Flow, a little solo content from me to help you start BioSyncinthis episode, Angela explores how to use light and exercise to enhance your health, energy, and mood. She breaks down simple, science-backed strategies to sync your daily routine with your body’s natural rhythms, boosting hormonal balance, sleep quality, and overall performance. By understanding the role of morning sunlight, red light therapy, and optimally timed workouts, you’ll learn how to build habits that keep you feeling your best throughout the year.

MAIN TAKEAWAYS

Start Your Day with Morning Light: Morning sunlight stabilises your circadian rhythm, boosts mood, and helps regulate hormones. Aim for 5-10 minutes of exposure within an hour of waking, even on cloudy days.
Use Red Light Therapy in Winter: Red light therapy is great for combating Seasonal Affective Disorder (SAD), enhancing energy production, and supporting skin health during darker months.
Time Your Exercise for Maximum Impact: Low-intensity workouts in the morning improve energy and mood, while high-intensity training in the late afternoon leverages optimal body temperature and lowers injury risk.
Get Midday Sun for Vitamin D: Spending 10-15 minutes outside around solar noon helps your body produce vitamin D, boosting immunity, mood, and bone health.
Sunset for Better Sleep: Watching the sunset helps your body wind down by triggering melatonin production, promoting relaxation and preparing you for restful sleep.
Exercise Outdoors When Possible: Outdoor workouts combine the benefits of UV and infrared light, enhancing muscle growth and recovery, while boosting mood and energy.

TIMESTAMPS & KEY TOPICS

00:05 - Introduction: From corporate lawyer to health coach
02:50 - The science of morning light and its impact on health
07:10 - Red light therapy for improving energy and reducing inflammation
10:02 - Incorporating light exposure into exercise routines
12:20 - Teaser: Ideal times for outdoor activity for circadian alignment
12:35 - Ideal times for outdoor activity to optimise health
15:20 - The impact of midday sun on vitamin D production
18:35 - Best times to exercise for peak performance
21:15 - Using sunset light to signal the end of the day
23:50 - Summary of daily routines to support natural rhythms
28:38 - Closing and final remarks

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ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of the High Performance Health podcast. Angela recently won the award for Most Inspirational Health and Performance Coach 2024.

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, Gaia TV, The Female Coaching Network, The Health Optimisation Summit, Biohacker Summit, Elevate, Dragonfly Live, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

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Self-Care is Not Selfish - Prioritizing Yourself in Midlife and Beyond | Liz Earle

Thu, 03 Oct 2024 23:00:00 -0000

In this episode, Angela Foster speaks with wellness expert and author Liz Earle about the complexities of self-care in midlife. They explore the unique challenges women face during this phase, including hormonal changes, shifting family dynamics, and the pressure to balance multiple responsibilities. Liz shares practical tips on how to prioritise health and wellbeing, redefining what it means to thrive in midlife and beyond.

MAIN TAKEAWAYS

Why Self-Care is Essential in Midlife: Liz explains why self-care is a necessity, not a luxury, during midlife. Women often juggle numerous responsibilities—from caring for children to supporting ageing parents—making it even more critical to prioritise their own health and wellbeing.

Understanding Hormonal Shifts: Liz breaks down the hormonal changes that occur during perimenopause and menopause and discusses how these shifts can impact mental health, energy levels, and overall wellbeing. Learn how to support your hormones through nutrition, movement, and supplements.
Gut Health and Ageing: As oestrogen levels decline, the gut microbiome changes. Liz highlights how focusing on gut health can mitigate common ageing-related issues like inflammation and digestive discomfort.
Redefining Relationships in Midlife: Liz shares her personal experiences and insights into how relationships evolve in midlife, including setting boundaries and recognising toxic patterns. Discover how to nurture healthy relationships and identify when it’s time to let go.
Practical Self-Care Strategies: From morning routines to evening journaling practices, Liz outlines simple yet effective self-care habits that can be seamlessly integrated into busy lifestyles. Tips include using breathwork to reduce stress, the benefits of short walks, and incorporating mindfulness throughout the day.

TIMESTAMPS & KEY TOPICS

[00:00] Introduction, Angela welcomes Liz Earle.
[03:29] Starting with self-care, why midlife women must prioritise health.
[05:09] Navigating hormones, balancing through diet and lifestyle.
[08:14] Generational shifts, self-care awareness differences.
[11:08] Evening routines, tips for a calmer mind at night.
[13:45] Thriving mindset, embracing change and resilience.
[17:30] Gut health, strategies for a healthy microbiome.
[21:00] Skin and beauty, graceful ageing tips.
[24:35] Midlife relationships, redefining roles and boundaries.
[28:10] Takeaways, practical health tips.

VALUABLE RESOURCES

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ABOUT THE GUEST

Liz Earle’s Book: A Better Second Half: Dial Back Your Age to Live a Longer, Healthier, Happier Lifehttps://amzn.eu/d/gC0vYdP

Liz Earle is a champion of women’s health, media influencer, author of 36 books, TV presenter and charity-founder, as well as host of the popular Liz Earle Wellbeing Show podcast. She is also on a mission to help women celebrate every stage of their lives – especially that all-important second half.

For more than thirty years, Liz has remained a respected and award-winning authority in the world of beauty, natural nutrition, health and wellbeing. She is dedicated to sharing her knowledge as a broadcaster (having started her TV career on ITV’s This Morning in 1989, she’s still a contributor to the show), writer and trusted household name, as well as being a best-selling author with a range of lifestyle titles and a multi-brand founder.

Upgrade Your Energy: EMFs, Quantum Healing & Inner Harmony | Todd Shipman

Mon, 30 Sep 2024 23:00:00 -0000

In this episode of the High Performance Health podcast, Angela Foster sits down with Todd Shipman to discuss how Leela Quantum’s revolutionary products are transforming health and performance using the power of quantum energy.

Todd explains the science behind EMF protection, biofield harmonisation, and quantum entanglement, providing insights into how these products can help you optimise your energy levels, recover faster, and feel more balanced. Whether you're curious about EMFs, interested in quantum energy, or looking for natural ways to enhance your wellbeing, this episode is packed with valuable information.

MAIN TAKEAWAYS

Harness Quantum Energy for Health & Wellbeing: Understand how quantum energy works at a subatomic level to support your natural state of wellbeing.
Protect Against EMFs and Environmental Toxins: Learn how Leela Quantum products create a protective field around your biofield, neutralising the harmful effects of EMFs and other stressors.
Boost Energy & Recovery: Discover how quantum energy can help increase ATP production, optimise workouts, and improve recovery metrics like HRV and sleep quality.
The Science of Quantum Entanglement: Learn about the Nobel Prize-winning research on quantum entanglement and how it allows you to share the benefits of quantum energy remotely.
Practical Use Cases for Modern Living: Find out how to incorporate Leela Quantum products into your daily life for improved energy, enhanced mental focus, and better overall health.

TIMESTAMPS & KEY TOPICS

[00:04] — Introduction to Quantum Energy and Todd’s Background
[03:11] — Angela’s Personal Experience with Leela Quantum Products
[07:47] — Science of Quantum Energy and Its Impact on Stress and EMFs
[12:21] — The Benefits of Pure Quantum Energy Explained
[27:36] — Understanding Quantum Entanglement
[30:14] — How to Use Quantum Blocks and Capsules Effectively
[40:29] — Enhanced ATP Production and Improved Workout Performance
[45:55] — EMF Protection and How Leela Quantum Neutralises Harmful Frequencies
[52:50] — How Quantum Energy Products Can Help Mitigate the Effects of Mould
[55:12] — Using Quantum Blocks for Food and Water
[56:25] — How to Use Quantum Upgrade Services for Homes and Cars

Start Your Quantum Journey Today!

Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com

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The Ultimate Anti-aging Biohack for Radiant Glowing Skin - Rachel Varga

Thu, 26 Sep 2024 23:00:00 -0000

Angela talks to Rachel Varga about the world of skincare, focusing on the topical application of GHK copper and the intricacies of micro-needling. They discuss the importance of product stability and formulation, emphasising that the effectiveness of ingredients like hyaluronic acid, vitamin C, and retinol depends on their molecular size and stability.

They also discuss emerging skincare trends, such as NAD and photo-biomodulation, while stressing the need for thorough research and caution when using at-home laser devices.

KEY TAKEAWAYS

Copper peptides are commonly used in skincare for pigmentation reduction and skin brightening, but the stability of the final product and the formulation's effectiveness are crucial for achieving desired results.
Microneedling does not require deep penetration; superficial treatments can enhance product absorption without causing pain or bleeding. Different depths can be used based on individual skin concerns, such as acne scarring or skin laxity.
Not all skincare products are suitable for transdermal application. It's essential to choose products specifically designed for use with dermal rolling to ensure safety and effectiveness.
Many at-home laser and microneedling devices can be ineffective or even harmful if not used correctly. It's important to research the quality and reputation of these devices to avoid potential skin damage.

BEST MOMENTS

"You do not need to go that deep. You shouldn't be seeing any blood. It shouldn't be painful."

"I always take new things with a grain of salt because I never want to waste anyone's time and money."

"Lasers are the number one point of litigation and where things can go wrong in medical aesthetics."

"I started to eat the right foods, follow a low inflammatory lifestyle, and now I'm actually at 90% skincare, dermal rolling, healthy living practices."

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Link to original episode - https://link.chtbl.com/EP239

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Human Design, Manifestation And Living in Alignment with Emma Dunwoody

Mon, 23 Sep 2024 23:00:00 -0000

Angela talks to behavioural coach Emma Dunwoody about the fascinating world of human design, exploring its synthesis of ancient wisdoms such as Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system.

Emma explains how human design serves as an energetic blueprint that reveals our unique superpowers, challenges, and life lessons, highlighting the importance of understanding one's design to enhance manifestation and personal growth, as well as the impact of conditioning on our true selves.

KEY TAKEAWAYS

Human design is a synthesis of four ancient wisdoms—Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system—providing an energetic blueprint that reveals how individuals are designed to operate in the world.
There are five main types in human design: Manifestors (initiators), Generators (inspired doers), Manifesting Generators (multi-passionate hybrids), Projectors (guides), and Reflectors (mirrors of truth). Each type has a unique way of interacting with the world and making decisions.
Conditioning can lead individuals to pursue goals and desires that are not truly aligned with their authentic selves.
Human design helps individuals recognize their true desires and superpowers, allowing them to break free from societal expectations and conditioning.
In human design, understanding one's strategy and authority is crucial. For example, Generators are encouraged to respond to external stimuli and trust their gut feelings, which helps them identify what truly lights them up and brings them energy.

BEST MOMENTS

"Human design is a synthesis of four ancient wisdoms which are Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system."

"The more I was becoming aligned to my design, the more I had authentic desires, authentic things I wanted to manifest."

"What human design often shows us is that the thing we want to fix or change is actually something that is our superpower."

"The most amazing thing could turn up in your life, but if you have no passion, no energy, no lit up for it, then it's just not correct for you."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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Free Fasting Guide - www.angelafosterperformance.com/fasting

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ABOUT THE GUEST

Emma Dunwoody is a Human Design Expert, Master Coach, Behavioral Specialist and host of the #1 Global Human Design Podcast. She wakes people up to the power within them using her unique method of Transformational Human DesignÔ, a system of self-knowledge and guidance unlike anything else that exists. Her vision is to take Human Design mainstream so it becomes more widely accepted than any other global profiling, behavioral or healing system — she believes it will transform personal development, education, and business forever. Emma wants to inspire everyone to unlock their inner wisdom, take their power back and feel deeply confident in the decisions they make. This will create a population that values themselves and courageously lives their truth, which will deliver us to a new paradigm of peace, joy, and abundance.

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Bitesize Biohack 3 Ways to Burn More Fat!

Thu, 19 Sep 2024 23:00:00 -0000

Everyone wants to burn more fat and stay healthier, but what's the best way to go about it?

In this short, sharp biohack episode, Angela flies solo to tell you about three ways to dynamically reduce your body fat and set yourself up for a leaner life in general.

KEY TAKEAWAYS

We can often confuse our minds and bodies with a variety of diets, and get caught up in copying the success of others. We need to remember that certain diets don't work for everyone.
A great way to add protein into your first meal of the day is to add greek yoghurt with a small handful of almonds and raspberries or blueberries.
Look for ways to bring more movement into your day, even if it's just getting up more regularly. At places such as work, set small alarms and make sure you're doing something to raise your heart rate.

BEST MOMENTS

'All of us have that little bit we'd like to lose'

'Nice fibre, healthy fats and some proteins'

'If you employ these principles, you are going to burn more fat'

VALUABLE RESOURCES

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Longevity Science: Unlocking The Secrets To Maintaining Peak Physical & Mental Performance & Slowing Aging with Siim Land

Mon, 16 Sep 2024 23:00:00 -0000

Angela is joined by Siim Land, the author of "The Longevity Leap," to discuss the intricacies of aging and the various factors that influence longevity.

Together, they look into the biological mechanisms behind aging, including mitochondrial dysfunction and chronic inflammation, while also exploring the concept of peak physical performance across different life stages. Siim also discusses the importance of exercise, particularly cardiovascular training and strength training, in enhancing VO2 max and overall health.

KEY TAKEAWAYS

Aging is a complex process influenced by various factors, including cellular dysfunction, mitochondrial health, and chronic inflammation.
Key characteristics of aging include telomere shortening, cell senescence, and loss of autophagy.
Different aspects of physical performance peak at various ages. While metabolic health is generally best in the teenage years, muscle strength peaks in the early 30s for men and early 40s for women.
After the 30s, many individuals may start to experience a decline in health, often exacerbated by a sedentary lifestyle.
VO2 max, a measure of maximum oxygen consumption during exercise, is crucial for longevity and overall health. It can be improved through both low-intensity and high-intensity cardiovascular exercises, with longer intervals (2-4 minutes) being particularly effective for enhancing VO2 max.
Strength training is essential for maintaining muscle mass and strength as one ages.
Focusing on compound lifts (like squats and deadlifts) and progressive overload is key to promoting muscle growth and functional fitness, which are linked to reduced mortality risk.

BEST MOMENTS

"The average person doesn't usually lift weights after their 20s... A lot of it is also just because of being sedentary and not actually lifting anything."

"If you want to improve your overall cardiorespiratory fitness, then you need to address all of the heart rate zones as well to increase your fitness."

"Chronic inflammation is pretty central to aging and all the whole chronic diseases as well."

"I think there's no evidence that multi-day fasting has benefits or that it would be providing any unique benefits that you wouldn't get from just a regular healthy diet." -

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

The Longevity Leap Book

Siim Land - https://www.siimland.co/

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Self Worth, Wealth & Emotional Mastery with Peter Sage

Thu, 12 Sep 2024 23:00:00 -0000

Angela is joined by Peter Sage to discuss the transformative power of auto-suggestion and affirmations as discussed in Napoleon Hill's "Think and Grow Rich."

They explore the importance of aligning one's heart and mind to effectively reprogram self-beliefs and self-image, and look at the critical role of environment and peer influence in shaping our thoughts and behaviours, highlighting how conformity can impact personal growth

KEY TAKEAWAYS

Auto-suggestion and affirmations are essential tools for self-development, but they are only effective when there is alignment between the heart and mind. Self-doubt can undermine the impact of affirmations.
The people you surround yourself with significantly affect your self-image and beliefs.
Being in a positive environment with like-minded individuals can enhance personal growth, while a negative environment can lead to conformity and stagnation.
Humans are naturally programmed to conform to their environment. This means that if you are surrounded by negative influences, you are likely to adopt similar behaviours and mindsets, making it crucial to choose your environment wisely.
The brain's reticular activating system filters information based on what is deemed important, such as personal relevance or safety.
Understanding this system can help individuals focus on what they want to attract into their lives.

BEST MOMENTS

"Most people are too busy running around in the level that I call by me... you're swimming upstream against the current of life."

"Affirmations don't really do anything if your heart and your mind aren't aligned. If you've got any kind of self-doubt, you're basically putting lipstick on a pig."

"We don't get to vote on whether or not we get programmed. We only get to vote on how we want to be programmed."

"If you're hanging around with people that have low self-esteem, I don't care how great you are walking into that environment. Over time, environment wins."

VALUABLE RESOURCES

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Click here to listen to the full episode with Peter Sage

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Neuroscience of a High Performing Brain (Part 1): Sleep, Trackers, Cortisol, Blue light, Nootropics and a look at Angela’s Brain with Dr Andrew Hill

Mon, 09 Sep 2024 23:00:00 -0000

Get 50% off your Brain Map at Peak Brain with code ANGELA at www.peakbraininstitute.com

In the first of a two-part conversation, Angela talks to Dr Andrew Hill, a brain mapping expert, to explore the intricacies of brain mapping and its implications for optimising mental performance and overall well-being.

They discuss the science behind brain waves, the importance of sleep quality, and how various lifestyle factors, such as diet and exercise timing, can influence cognitive function. Andrew shares insights on the significance of deep sleep, the role of nutrition in brain health, and the effectiveness of sleep trackers, while debunking common myths about circadian rhythms and light exposure.

KEY TAKEAWAYS

Brain mapping involves measuring the brain's resting resources using EEG to analyse brainwave patterns.
It helps identify tendencies related to attention, stress, sleep, and cognitive processing, rather than specific thoughts or feelings.
Quality of sleep is crucial for cognitive function and overall health.
Poor sleep can lead to issues like memory difficulties and cognitive decline, but improvements in sleep quality can lead to quick recovery in brain function.
Eating patterns significantly influence circadian rhythms. Fasting before bed and timing meals appropriately can enhance sleep quality and metabolic health.
Morning activity in a fasted state is also beneficial for regulating circadian rhythms.
While sleep trackers can provide insights into sleep duration and patterns, they may not accurately measure the quality of deep sleep or REM sleep.
Self-reporting on sleep quality can be just as effective as using these devices.

BEST MOMENTS

"Brain mapping is measuring the patterns, the resting resources in your brain... it’s mostly picking up how you tend to be. The resources in terms of their general way of being."

"If you have a habit of eating before bed, you're going to chronically be under-rested because you're not getting into deep sleep."

"I think humans are ultimately quite adaptable... people that think they're night owls are people that have dysregulated circadian rhythms."

"The most sophisticated sleep trackers are no more accurate than self-report after a month of self-report."

VALUABLE RESOURCES

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ABOUT THE GUEST

Dr. Andrew Hill is the founder of Peak Brain Institute and a leading neurofeedback practitioner and biohacking coach for clients worldwide.

He has lectured on psychology, neuroscience, and gerontology at UCLA’s Department of Psychology where he received a PhD in Cognitive Neuroscience.

At Peak Brain, Dr. Hill provides individualized training programs to help you optimize your brain across goals of stress, sleep, attention, brain fog, creativity, and athletic performance. He is the host of the Head First podcast and continues to do research on attention and cognitive performance.

Instagram:

@andrewhillphd

@peakbrainLA

Youtube: www.youtube.com/DrHill/

Websites:

www.peakbraininstitute.com

www.andrewhillphd.com

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Bitesize Biohack: Do This to Access Calm on Demand - with Dani Gordon

Thu, 05 Sep 2024 23:00:00 -0000

Angela is joined by Dani Gordon to discuss the importance of brain flexibility and resilience. They explore various techniques to optimise brain function, including simple mind-body practices like breath work and meditation. Dani emphasises the significance of matching practices to an individual's current state and journey phase, as well as the benefits of SMR training for achieving calm focus and stress resilience.

KEY TAKEAWAYS

Flexibility in changing brain states is crucial for resilience and optimal performance.
Simple mind-body practices, such as breathwork, can help reduce stress and improve brain function.
SMR neurofeedback can promote calm focus and resilience to stress.
Tailoring practices like cold therapy and sauna to individual needs and tolerance levels is essential for effectiveness.
Ketamine therapy, combined with psychotherapy, can be an effective treatment for chronic pain and depression.

BEST MOMENTS

"So it's actually the ability to flexibly change states is so important."

"SMR is actually similar to the flow state. So there's high-tech ways of hacking it, there's low-tech ways of hacking it."

"It's finding what is the best way for you to tap into your flow state, really."

"Ketamine psychotherapy is a treatment we can do now in the UK for treatment-resistant chronic pain and for treatment-resistant depression."

VALUABLE RESOURCES

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Link to full episode - https://link.chtbl.com/EP214

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Reverse Aging On a Budget: The Simple Practices A Single Mom Uses To Slow Down Her Pace Of Aging to 65 Out Of Every 100 Days - with Julie Gibson Clark

Mon, 02 Sep 2024 23:00:00 -0000

Angela talks to the remarkable Julie Gibson Clark, who’s achieved high rankings on the Rejuvenation Olympics leaderboard, focusing on reversing her biological age through lifestyle choices.

Julie delves into her early experiences with nutrition and the impact it had on her performance as a young swimmer, as well as her transition to a healthier lifestyle in her thirties, including naturopathic interventions and the role of nutraceuticals in improving her well-being. Julie also emphasises the importance of intuition in guiding her health decisions and highlights the significance of a nutrient-rich diet, regular exercise routine, and daily meditation practice in maintaining her overall health and longevity.

KEY TAKEAWAYS

Prioritise self-care and establish a routine that includes meditation, exercise, and healthy eating habits to manage stress and promote overall well-being.
Listen to your body and intuition, adjusting your lifestyle and routines as needed to maintain balance and health.
Consistency is key, even when faced with challenges such as parenting or health issues, finding ways to adapt and stay committed to self-care practices.
Incorporate mindfulness practices like meditation to improve sleep quality and reduce stress, even in the midst of busy or challenging times.
Flexibility and grace are essential in balancing self-care with responsibilities, allowing for adjustments in routines to accommodate changing circumstances.

BEST MOMENTS

"I was lucky that I was a swimmer and then we had to do weights as part of swimming. When you start seeing the results, you're like, whoa, okay, I'm going to stick to this."

"I love transcendental meditation. I thought I was trying to teach myself meditation for years."

"It's similar, isn't it, to Vedic meditation, where you use a mantra. For anyone who's doubting this around meditation and thinking, do I have time?"

VALUABLE RESOURCES

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Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
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ABOUT THE GUEST

Julie Gibson Clark, a former structural engineer turned recruiter, spent over a year holding the 2nd ranked spot on the Rejuvenation Olympics leaderboard (prior to the recent rule change). Based in Phoenix, Arizona, this single mother competes on a budget of under $150 per month. Despite her modest budget, Julie's biohacking routine is refreshingly simple: a focus on mindset, regular exercise, sauna sessions, a vegetable-rich diet, and a selection of affordable supplements.

Her recent DNA methylation test revealed a remarkable aging pace of just 65 days for every 100 days, highlighting that significant longevity benefits are achievable without substantial expense. Julie’s results demonstrate that effective biohacking for longevity can be accessible to everyone, regardless of their financial status.

Julie looks forward to sharing more with you about her daily routine and the practices that helped her achieve such impressive results.

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Bitesize: How to Banish Belly Fat & Reverse Insulin Resistance - Dr Clare Bailey

Thu, 29 Aug 2024 23:00:00 -0000

Angela is joined by Claire Bailey to talk about the importance of monitoring and reducing visceral fat for overall health, particularly as individuals age.

They look into the risks associated with visceral fat, such as inflammation, insulin resistance, and the development of diabetes. Claire highlights the potential for reversing damage caused by visceral fat through weight loss and dietary changes, emphasising the benefits of targeting visceral fat for improved health outcomes

KEY TAKEAWAYS

Reduction in visceral fat is crucial, especially for women going through perimenopause, as it can lead to health risks like diabetes.
Visceral fat wraps around organs, causing inflammation and insulin resistance, but can be reversed through weight loss and draining fat from the liver and pancreas.
Monitoring visceral fat is essential as it can be an early warning sign of metabolic syndrome, diabetes, and even certain types of cancer.
Getting into ketosis by burning fat as fuel instead of sugar, through a low-carb Mediterranean-style diet and rapid weight loss, can help reverse insulin resistance and flatten the glucose curve.
Including pulses, whole grains, and fibre in the diet can support the microbiome and make the nutrition plan sustainable and accessible for long-term health benefits

BEST MOMENTS

"Visceral fat is the fat that as you put on weight and particularly if you tend to eat a sort of rather sugary starchy diet, it invades the gut and wraps around the organs and affects particularly the liver and the pancreas."

"There's very interesting research by Professor Roy Taylor who shows very clearly using scans that if you can drain that fat from the liver, the pancreas and around the central part of your body, visceral fat, you can actually reverse that damage."

"It alerts you because every time you sit down you feel like your skirt or your trousers or your jeans are a little bit tight and so it's a reminder I think."

"I think it's very important because the longer your blood sugar and the higher, the longer it lasts for, it's during that time that it's doing the damage."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
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The Transformative Power of Being Alcohol Free with Andy Ramage

Mon, 26 Aug 2024 23:00:00 -0000

Angela engages in a frank and candid conversation with the great Andy Ramage, who shares his journey of giving up alcohol and the positive impact it had on his life. Andy discusses his personal experience of transitioning from a high-paced, alcohol-fuelled lifestyle to one focused on health, fitness, and personal growth.

He highlights the importance of building healthy habits, setting goals, and staying committed to change, as well as emphasising the significance of overcoming ambivalence towards alcohol and creating a compelling future without it.

KEY TAKEAWAYS

Encouraging the adoption of healthy behaviours and habits, such as exercise and journaling, can create a positive loop of motivation and success.
Recognising that setbacks and failures are a natural part of the journey towards change can help individuals bounce back stronger and continue on their path.
By setting clear goals and values, individuals can train their brains to filter out information that aligns with their aspirations, leading to more focused and purposeful actions.
Utilising alcohol-free alternatives in social situations can help individuals feel more comfortable and confident while socialising without alcohol.

BEST MOMENTS

"Life had plateaued a little bit. I'd got early onset heart disease I'd just discovered. My relationships were somewhat strained and it was a real awakening of Actually, what are we all doing? This is nuts."

"I think it's ambivalence, that love-hate relationship in our brain with alcohol, which most people carry. So there's that moment of awareness of, actually, I think this is not serving me anymore."

"When we can get so caught up in the steps, and that is a necessary part of it, like you say, you have to do the work, but you also have to switch your mind on to what's important."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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Free Fasting Guide - www.angelafosterperformance.com/fasting
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Episode - Unmasking Me: Life-Changing Lessons from a Year Without Alcohol

https://link.chtbl.com/A_Year_Without_Alcohol

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Balancing Hormones, Health & Hustle for High Achieving Women

Thu, 22 Aug 2024 23:00:00 -0000

Angela presents a very special recording of her highly popular appearance at the Health Optimisation Summit, in which she discussed the importance of optimising health for high performance, focusing on three key aspects: syncing the biological rhythms, stepping into personal power, and mastering self-reflection.

The episode explores the significance of respecting circadian biology, managing stress through recovery, and aligning actions with core values to achieve goals

KEY TAKEAWAYS

Struggling with burnout is common, especially among women in leadership positions.
Optimising circadian rhythms, managing stress, and prioritising recovery are crucial for high performance and health.
Heart rate variability can provide insights into stress levels and recovery needs.
Setting clear goals, focusing on the process, and celebrating small wins are essential for achieving success.
Living in alignment with values, finding flow, and practicing self-care are key to mastering the mirror and stepping into power.

BEST MOMENTS

"More than 10 million UK employees take time out because of burnout. Burnout costs UK businesses about 700 million a year."

"I was a corporate lawyer for many years, pulling all-nighters, weekends of work. What was circadian rhythm? I didn't really respect that."

"Within 48 hours of me making that decision, my white blood cell count started to rise. The magic was happening."

"Heart rate variability lowers in the luteal phase and in perimenopause and generally with aging. So we may feel less resilient to stress."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

Free Women’s Biohacking Training: Harmonise Your Hormones & Banish Burnout - register here - angelafoster.me/training

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Balancing The Demands & Stress of Modern Life for Higher Energy, Hormone Harmony & Effortless Weight Loss with Dr Libby Weaver

Mon, 19 Aug 2024 23:00:00 -0000

Dr Libby Weaver Nutritional, biochemist and multiple best-selling author talks with Angela about the three pillars of biochemical, nutritional and emotional which underpin her work and why our beliefs and perception drive our behaviours.

When we make choices about foods that don’t serve us it’s never about the food it’s the way we distance ourselves from the way we perceive things are when they are not how we want them to be and this fascinating episode explores how the combination of science, belief systems and nutrition is key in achieving effortless weight loss.

KEY TAKEAWAYS

There are consequences to shifts in our bio-chemistry
There is no one way for everyone to eat because everyone is different. What everyone should do is eat a diet that is based on real wholefoods
The focus needs to be on creating good energy and nourishment
Detoxification is a process that is always going on inside of us but can be impacted by lifestyle choices
Detoxification is a change process; the liver takes toxic substances and changes them so that they become harmless
Eating a wide range of whole real foods supports the liver with detoxification
Constantly elevated stress levels start to change the fuel the body perceives as being safe to use
When the body is under stress it looks for a fast-burning fuel and it looks to glucose.
The pattern of adrenalin production today has resulted in inflammatory compounds in the body
High levels of adrenalin create inflammation and cortisol has to increase to deal with this
Your body responds to the information you give it
Our actions are driven by our beliefs and how we perceive ourselves
We construct ourselves and live as if we need approval and in unpacking the beliefs you have created you need to be flexible about how others perceive you
You have to do the inner work if you want to make changes to your beliefs
It’s never about the food its always about the emotions
Humans will do more to avoid pain than gain pleasure
Ask yourself if what you are thinking is really true?

BEST MOMENTS

‘Every single second there are billions of biochemical reactions going on inside of us that create how we feel, function and look’

‘We are completely governed by how we feel’

‘Life can be incredibly challenging and simultaneously mind-blowingly magnificent’

VALUABLE RESOURCES

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Bitesize: Does Taking Antioxidants Reduce Lifespan?

Thu, 15 Aug 2024 23:00:00 -0000

Angela is joined by Andrew Steele, to talk about the world of vitamin supplements and anti-aging compounds, exploring the scientific evidence behind their effectiveness.

The discussion covers the antioxidant theory, the role of free radicals in aging, and the potential impact of supplements like vitamin C, vitamin E, NMN, and rapamycin on lifespan.

KEY TAKEAWAYS

Vitamin C and E, known for their antioxidant properties, have shown minimal or negative effects on lifespan in studies.
While antioxidants were once thought to combat free radicals and slow aging, free radicals also serve important functions in the body, such as signalling and immune defence.
Limited evidence for specific anti-aging compounds: Compounds like NMN and NR have shown mixed results in human and mouse trials, with no strong evidence supporting their effectiveness in aging.
Studies in mice have demonstrated that rapamycin can extend lifespan, even when administered later in life, showing potential as an anti-aging intervention.

BEST MOMENTS

"Vitamin C, for example, doesn't have any effect on lifespan. Vitamin E can actually reduce your lifespan, albeit very slightly, based on the results coming from these studies."

"We now know that it's not quite as simple as that antioxidant theory would imply."

"Rapamycin extended their lifespan anyway. They lived about 10% longer than mice that weren't given the drug."

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Link to the full episode: https://link.chtbl.com/EP335

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Reverse Your Biological Age - Peptides, Spermidine, NAD, and Other Anti-aging Biohacks Explained with Dr. Neil Paulvin (Replay)

Mon, 12 Aug 2024 23:00:00 -0000

For this special REPLAY episode, Angela welcomes back Dr Neil Paulvin back to the show, to talk about the latest in longevity science and transformational therapies - including biohacks such as spermidine, how to reverse our biological age, NAD and peptides - as well as much, much more.

KEY TAKEAWAYS

Women need progesterone and oestrogen for muscle building and brain health, cognition, energy and more. Recent research has suggested that delaying menopause may work to serve health in these terms.
The key to longevity and long term health lies in the "Core 4" - sleep, exercise, diet and stress management. Circadian rhythm in particular can markedly affect the immune system.
For women in their forties, the decade in age itself is one of the busiest. Families are being raised if they've had children, career demands are at an all-time high. Energy demands are very high, and hormonal disruption is taking place. Mitochondrial health is crucial.
SS31 was founded by two scientists and hangs on the inner membrane of the mitochondria, and has been found to be a very good antioxidant. It also has been found to have an anti-inflammatory component, and can help with tendonitis.

BEST MOMENTS

'When we look at menopause, it brings with it potential adversities in terms of health'

'Sleep is when we recycle our hormones and increase the number of hormones we need'

'This has the most hallmark checks of any product in the world'

'I do believe in higher doses of both to get the real benefit of it'

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine

ABOUT THE GUEST

Dr. Neil Paulvin is a multiple board-certified physician with certifications in Family Medicine, Osteopathic Manipulation, and Anti-Aging and Regenerative Medicine. His practice in Manhattan combines traditional and alternative medicine to help patients live a healthy lifestyle and perform at their best. He has helped Fortune 500 executives, Olympic athletes, top trainers, and A-list celebrities optimize their health, recover faster from injury, and improve their sports performance.

Dr. Paulvin is an expert in peptide therapy, sports medicine, mitochondrial health, Bioidentical Hormone therapy, Longevity Medicine, and the brain-gut connection. As a leading expert in biohacking and human optimization, Dr. Paulvin is recognized for his exceptional work applying a hyper-personal approach to help his patients move beyond the baseline.

He has spoken on the Peptide Summit, The Biohacking Congress, and on top health podcasts about how to improve brain health, regulate hormones and boost sports performance. Dr. Paulvin has been featured in the NY Post, Nutritious Life, Fasting MD, SHAPE.com, Bustle.com and many other national publications and podcasts.

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Bitesize: The Success Hack Used By Top Entrepreneurs and Athletes To Achieve Goals Faster with Simon Alexander Ong

Thu, 08 Aug 2024 23:00:00 -0000

Angela and special guest, Simon Alexander Ong discuss the concept of navigating the challenging "messy middle" phase when pursuing goals. They emphasise the importance of embracing the journey, detaching from specific outcomes, and adapting to unforeseen obstacles. They also highlight the non-linear nature of progress, likening it to different seasons in life where varying challenges and growth opportunities arise

KEY TAKEAWAYS

Embrace the messy middle of any journey, as plans may deviate and unexpected obstacles may arise.
Focus on falling in love with the journey and detach from the outcome to adapt methods and processes as needed.
Recognise that there is no perfect straight line in any path and that progress may not always be linear.
Understand that reality is subjective and perception determines our reality, allowing us to choose new thoughts to re-engineer our choices.
Choose to view life through a positive lens, believing that the universe is conspiring in your favour, to have a more productive and positive response to unexpected events.

BEST MOMENTS

"I think it's a case of reminding ourselves of some basic facts that we tend to forget when we're on that journey. It's very messy in the middle."

"No plan would have had that in their projections. And so I think when we consider the messy middle, first we got to realise that any plan we put together is always going to not go 100% to plan."

"There is no perfect straight line in any path."

"We all go through different seasons of our life, just like we go through different seasons of a year."

VALUABLE RESOURCES

Link to full episode

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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Free Fasting Guide - www.angelafosterperformance.com/fasting
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Do This (!) To Fix Your Metabolism, Harmonise Your Hormones & Optimise Your Longevity with Lara Briden ND

Mon, 05 Aug 2024 23:00:00 -0000

Angela welcomes back Dr Lara Briden, to talk about her new book, "Metabolism Repair for Women" and the impact of modern food supply and environmental toxins on metabolism, particularly in women.

Dr Briden delves into the concept of insulin resistance and metabolic dysfunction, highlighting the intergenerational effects and the role of epigenetics, as well as various indicators of insulin resistance, including symptoms like constant hunger and weight gain around the middle.

KEY TAKEAWAYS

Metabolic dysfunction, such as insulin resistance, is influenced by factors like modern food supply, environmental toxins, and genetic predispositions passed down through generations.
Common symptoms of insulin resistance include feeling hungry all the time, gaining weight around the middle, high cholesterol, high triglycerides, fatty liver, skin tags, and blood sugar fluctuations.
Dr Briden recommends key nutritional supplements for improving metabolic health, including magnesium, taurine, choline, inositol, and glycine, which can help with insulin sensitivity, nervous system balance, and overall health.
The autonomic nervous system plays a crucial role in metabolic health, and strategies to support it include stress management techniques, outdoor light exposure, human connection, and regular ovulation for women.
Berberine, similar to metformin, can improve insulin sensitivity and reduce metabolic endotoxemia, making it a potential supplement for addressing gut health and blood glucose control

BEST MOMENTS

"Something bad has happened in the environment and the food supply."

"This problem is a combination of food supply and environmental toxins."

"I think it's really important to recognise that what works for someone isn't necessarily going to work for somebody else."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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Free Fasting Guide - www.angelafosterperformance.com/fasting
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Link to previous episode with Dr Lara Briden - https://omny.fm/shows/high-performance-health/104-hph

Dr Lara Briden's books - https://geni.us/drlarabridenbooks

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Little Known Biohacks to Burn More Fat Without Counting Calories with Nate Palmer

Thu, 01 Aug 2024 23:00:00 -0000

Angela and special guest, Nate Palmer, explore topics such as carb backloading, post-exercise refueling, and the importance of weight training for women's health. They also share insights on how to improve Lumen scores and the impact of factors like hydration and meal timing on metabolic flexibility.

KEY TAKEAWAYS

Refueling post-exercise by consuming carbohydrates at the end of the day can optimise the body's natural storage and use of glycogen for energy rather than fat stores.
Avoiding high-intensity interval-style workouts, especially for women in their 40s and beyond, can be beneficial for hormonal function, bone density, and overall health.
Incorporating protein and carbs post-workout, especially after glycogen-depleting workouts, can aid in recovery and energy levels.
Eating earlier in the night, staying hydrated, and avoiding late-night meals can help improve Lumen scores and shift the body into fat-burning mode

BEST MOMENTS

"You're optimising for your body's natural storage and you're using that glycogen for energy rather than for fat stores."

"I think women associate it's workout equals bootcamp. I think we need to start breaking that stigma because I think for a lot of women, especially as we enter menopause and are getting a little bit older, it becomes very important to work on the weight training workouts."

"Weight training is something where women in particular really need to focus. And I think a bit of plyo to help with bone density but not as much as people think."

"I've always thought that you have like an hour, 60-minute window after your workout that if you don't drink a protein shake, all of your gains are going to shrivel up and die."

VALUABLE RESOURCES

Link to original episode

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
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The Secret Health Crisis: Dr. E Reveals How Mould is Silently Destroying Our Health

Mon, 29 Jul 2024 23:00:00 -0000

Angela and special guest, Dr Efrat LaMandre meet to discuss the importance of functional medicine in addressing health issues that conventional medicine may overlook.

Dr LaMandre shares the personal journey that led her to question traditional medical practices and explore alternative approaches. They delves into topics such as the impact of inflammation on chronic conditions, the role of nutrition in health, and the complexities of mould toxicity. Dr. LaMandre emphasises the individualised nature of health and the need to consider factors like detoxification pathways and genetic predispositions when addressing health concerns.

KEY TAKEAWAYS

Mould toxicity can affect individuals differently, with symptoms ranging from respiratory issues to autoimmune conditions, making it challenging to diagnose.
Understanding the body's detoxification process is crucial in addressing mould toxicity, as an overload of toxins can lead to storage in fat cells, impacting overall health.
Genetic predispositions can play a role in how individuals react to mould exposure, with some individuals being more susceptible to certain health issues.
Removing oneself from a mould-infested environment is the first step in addressing mould toxicity, followed by supporting the body's detoxification pathways with targeted supplements.
The impact of mould toxicity on health can vary, with some individuals experiencing systemic issues while others may exhibit specific symptoms related to their genetic makeup and detoxification abilities.

BEST MOMENTS

“If you are someone who's listening right now and you're just not feeling well, I want you to know that you are just pre-disease."

“Mould is a bigger deal than people are even willing to admit and conventional medicine washes its hands of it completely. And that's a huge mistake."

"The gene loads the gun, the environment pulls the trigger."

VALUABLE RESOURCES

https://link.chtbl.com/EP243_Dr_Izabella_Wentz - Link to original episode

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

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Get Your Copy of Dr Efrat’s book Its Not In Your Head here

Podcast:

https://theknewmethod.com/podcast/

TikTok: https://www.tiktok.com/@theknewmethod

YouTube:

https://www.youtube.com/c/TheKnewMethodbyDrE

ABOUT THE GUEST

Dr. Efrat LaMandre, PhD, FNP-C, affectionately known as 'Dr. E,' is a leader in functional medicine and certified by the Institute of Functional Medicine. She founded The Knew Method, a national functional medicine coaching company serving clients nationwide. Dr. E is also the author of the best-selling book 'It's Not In Your Head,' where she introduces her functional medicine approach, helping individuals understand the root causes of their health concerns. Through this method, she has aided her patients in optimizing their health, reducing medication dependency, and preventing illness.

Dr. E holds the position of Chair of the Staten Island Hospital Foundation Board of Trustees and serves as clinical faculty at Wagner College.

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Hashimoto's Thyroiditis, Gluten Sensitivity & Leaky Gut

Thu, 25 Jul 2024 23:00:00 -0000

Angela and special guest, Dr Izabella Wentz discuss the importance of removing gluten from the diet, particularly for individuals with leaky gut, celiac disease, Hashimoto's antibodies, and subclinical hypothyroidism.

Dr Wentz shares her clinical experience and personal journey of eliminating gluten and dairy, leading to significant improvements in symptoms such as brain fog, fatigue, weight gain, and digestive issues.

KEY TAKEAWAYS

Removing gluten from the diet can have significant benefits for individuals with celiac disease, Hashimoto's antibodies, and subclinical hypothyroidism.
Even without celiac disease, many individuals with Hashimoto's report feeling better off gluten, experiencing improvements in symptoms like brain fog, fatigue, weight gain, and digestive issues.
Gluten sensitivity may lead to a case of mistaken identity where the body reacts to gluten proteins that cross-react with the thyroid gland, potentially exacerbating thyroid issues.
Addressing underlying issues like a protozoal parasite (such as blastocystis hominis) or supporting the body post-pregnancy with specific supplements like carnitine and alfalfa can lead to improvements in food sensitivities and overall health.

BEST MOMENTS

"So, in some cases, there might be a case of mistaken identity if the body is reacting to the gluten molecule for whatever reason. It may also react to the thyroid gland."

"I was like, wait a minute, And I was like, where did these ads come from like I'm not bloated. And my reflex went away and the carpal tunnel and the IBS and I was like, holy cow”

"I know quite a lot of people that feel gluten sensitive and this would apply to me, they don't really have any gluten unless it's in sourdough bread."

VALUABLE RESOURCES

https://link.chtbl.com/EP243_Dr_Izabella_Wentz - Link to original episode

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
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Genius Gut: The Life Changing Science of Eating For Your Second Brain with Dr Emily Leeming

Mon, 22 Jul 2024 23:00:00 -0000

Angela welcomes Dr. Emily Leeming, a research fellow at King's College London, to discuss the fascinating connection between the gut microbiome and brain health.

Dr. Leeming shares insights on the impact of stress on the microbiome, the importance of fibre and diverse foods for gut health, and the role of omega-3 in mental well-being. They also look at topics such as the production of short-chain fatty acids by gut bacteria, the influence of diet on mental health conditions like depression and ADHD, and the potential benefits of post-biotics.

KEY TAKEAWAYS

Eating foods rich in fibre and polyphenols, such as fruits, vegetables, and whole grains, can support the gut microbiome and brain health.
Consuming omega-3 fatty acids from sources like oily fish can help prevent cognitive decline and support mental health.
Chronic stress can negatively affect the gut microbiome, leading to inflammation and other health issues.
The impact of artificial sweeteners on the gut microbiome is still being researched, with varying results depending on the type and dose.
The gut microbiome can produce a wide range of metabolites, emphasising the importance of consuming a diverse range of foods to support gut health.

BEST MOMENTS

"So the microbiome really means all the microbes that we're covered in. So we're covered in microbes inside and out."

“That was one of the key things that I took away from the book when I was reading it."

"I think with the research where we know it at the moment in terms of the menopause, with taking soy foods and phytoestrogens is that it's very much on an individual basis."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
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Get Your Copy of Emily Leeming’s Brand New Book Genuis Guts here - https://www.amazon.co.uk/Genius-Gut-Superpower-Second-Happiness/dp/1405964421

www.emilyleeming.com

Instagram: @dremilyleeming

Substack: Second Brain

ABOUT THE GUEST

Dr Emily Leeming PhD MSc RD is a registered dietitian and Research Fellow at King’s College London, with multiple academic publications on nutrition and the gut microbiome. Before her career in science, Dr Emily was a private chef. She regularly writes for The Daily Mail and frequently appears in the media such as BBC Radio 4, The Sunday Times, The Telegraph, and The Guardian. Her first book Genius Gut is out on 25th July.

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BITESIZE: Why You MUST Address Adrenal Function FIRST If You Want Your Sex Hormones And Thyroid To Function Properly - with Christa Biegler

Thu, 18 Jul 2024 23:00:00 -0000

Angela presents a biohack episode alongside previous guest, Christa Biegler, delving into the intricate relationship between thyroid health and overall hormonal balance, particularly focusing on the ovarian-adrenal-thyroid axis (OAT axis).

They focus on the critical role of adrenal function in hormone production and stress response, highlighting the impact of cortisol on various bodily functions.

KEY TAKEAWAYS

Understanding the ovarian adrenal thyroid axis (OAT axis) is crucial as it involves the production of sex hormones, aldosterone, DHEA, and cortisol, which play vital roles in blood pressure, blood sugar, and stress response.
The adrenal glands are essential for hormone production, especially cortisol, the "darling stress hormone," which affects energy levels, blood flow, and overall organ function.
The thyroid is closely linked to metabolism, with symptoms such as fatigue, hair loss, feeling cold, and mental health issues like depression and anxiety indicating potential thyroid dysfunction.
Pregnancy and postpartum periods can increase the demand for thyroid nutrients, leading to more thyroid-related symptoms like sluggish motility, fungal overgrowth, and dry skin.
Recognising and addressing thyroid symptoms is crucial, as they can impact various bodily systems and functions, highlighting the interconnected nature of hormonal health.

BEST MOMENTS

"If you don't have cortisol, you die. It's the most essential. And so that one is almost at the top of the triangle to me."

"I always think your symptoms matter more than your lab results because there's nothing more frustrating to a woman."

"The top thyroid symptoms, which I did not resonate with, I resonated with different ones."

"When you're pregnant and postpartum, your thyroid needs, the nutrients for the thyroid go up dramatically, of course, right?"

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Episode 287 - https://link.chtbl.com/Ep287

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Sex, Hormones and Getting Your Life Back with Karen Martel

Mon, 15 Jul 2024 23:00:00 -0000

Angela welcomes special guest, Karen Martel, to talk about hormones, menopause, and women's health.

Karen and Angela delve into the misconceptions surrounding oestrogen and hormone replacement therapy, emphasising the importance of understanding the benefits of hormone replacement for women's overall health. They also touch on the significance of testosterone and DHEA in women's health, highlighting the potential impact on energy levels, mental health, and sexual well-being.

KEY TAKEAWAYS

Hormone replacement therapy (HRT) can be highly beneficial for women going through perimenopause and menopause, providing relief from symptoms and reducing the risk of various health issues.
It is important for women to understand that experiencing health issues, such as weight gain or migraines, does not necessarily indicate a lack of effort in maintaining health, as human bodies naturally age and may face challenges despite healthy habits.
DHEA supplementation can support adrenal health and energy levels, but it is essential to be cautious with dosages to avoid potential side effects like acne and hair loss.
Women should not feel pressured to address every health issue through natural remedies or emotional healing, as sometimes medication or hormone replacement therapy may be the most effective solution.
It is crucial for individuals to recognise that not all health trends or treatments, such as psychedelics or specific supplements, are suitable for everyone, and personal health decisions should be made based on individual needs and circumstances.

BEST MOMENTS

"Women can find that sex drive is better and sex life is better the older they get."

"I always tell women like, you'll have better orgasms, more satisfactory."

"I did that for like 20 years. I was like, oh, my my freaking dream board isn't good enough."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

https://karenmartel.com/shop/ this is the link for her creams

https://podcasts.apple.com/gb/podcast/the-hormone-solution-with-karen-martel/id1438772276 Link to Karen's podcast

Menopause, Weight Loss & Hormone Replacement Therapy with Karen Martel : https://link.chtbl.com/EP_134 - Link to Karen's previous podcast guesting

ABOUT THE GUEST

Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach, stands as a distinguished authority in the realms of women’s weight loss and hormonal health. With a wealth of expertise in peri-menopause and menopause, Karen is recognized as a leading expert in navigating the unique challenges and transitions women face during these phases of life. As the esteemed host of the highly acclaimed women’s health podcast, “The Hormone Solution with Karen Martel,” she delves deeply into the intricacies of female fat loss, hormone optimization, and the complex interplay between hormones and overall health. Karen’s mission is to empower women with the knowledge they require to seize control of their well-being and thrive throughout every stage of life.

Social Links

https://www.facebook.com/karenmartelhormones

https://www.instagram.com/karenmartelhormones/

https://www.youtube.com/channel/UCfWWN_4IhMZJOXjvj8FDKIQ

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Bitesize Biohack: Peptides, Bioregulators and Lifestyle Hacks for Longevity with Nathalie Niddam

Thu, 11 Jul 2024 23:00:00 -0000

Angela presents a biohack episode alongside previous guest, Nathalie Niddam, where they discuss various strategies for slowing down the aging process and promoting overall healthspan. They touch on the importance of stress management, quality sleep, nutrition, exercise, and addressing underlying chronic infections and toxins.

KEY TAKEAWAYS

Collagen can be beneficial for health, but it's important to maintain a balanced diet with various nutrients to avoid deficiencies.
Bioregulator peptides, such as epitalon, have shown potential in slowing down the aging process by restoring form and function to tissues, glands, and organs.
Fasting and caloric restriction, when done properly, can stimulate autophagy and have been studied for their effectiveness in slowing down aging.
Addressing underlying chronic infections and toxins, such as heavy metals or tick-borne diseases, is crucial for maintaining optimal health and function.
Bioregulator peptides like epitalon are available as nutritional supplements and have been shown to have positive effects on hormone balance, sleep, bone density, and immune function.

BEST MOMENTS

"I get collagen in all kinds of places... I am a fan of collagen, for sure."

"We have to have a mechanism by which we're restoring function to our tissues, glands, and organs as they naturally wear out."

"Epitalon in studies was shown to normalise melatonin production in elderly adults... It was supportive of a whole bunch of foundational aspects of health."

"The bioregulator peptides are essentially epigenetic switches that flip on genes that signal a tissue, gland, or organ to produce proteins that help to restore form and function."

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Nathalie Niddam Full Episode

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Alzheimer’s is Optional! Patrick Holford on How to Upgrade Your Brain

Mon, 08 Jul 2024 23:00:00 -0000

Angela welcomes Patrick Holford who’s discussing the importance of nourishing and protecting the brain for optimal health and performance.

He delves into the intricate workings of the brain, emphasising the significance of omega-3 DHA, phospholipids, and B vitamins in maintaining brain health. He also highlights the role of homocysteine as a biomarker for various diseases, the impact of B vitamins on methylation, and why he believes the onset of Alzheimers may be something that we can do something about

KEY TAKEAWAYS

The brain is over 60% fat, with omega-3 DHA being a key component that attaches to phospholipids, essential for brain function and structure.
Elevated homocysteine levels are linked to a range of conditions, including neurological disorders, heart disease, and cancer, making it a vital marker to monitor for overall health.
B vitamins play a crucial role in the methylation process, which is necessary for incorporating omega-3 into the brain. Proper methylation is vital for cognitive function and overall brain health.
Understanding how to change behaviours related to diet, lifestyle, and supplementation is crucial for preventing cognitive decline and reducing the risk of various diseases.

BEST MOMENTS

"Your brain currently has to be underperforming because you didn't know what it was that you need to optimally nourish your brain."

"The recommendation for children is to eat fish twice a week. Less than 5% of children achieve even that."

"I can't believe it's ignored. It's never on like a standard doctors or even like a pupil health check."

"The single hardest bit is not finding out what is the problem, which we, of course, will do."

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APP, PS1, and PS2,Genes are causative of Alzheimer’s Disease with APOE4 carrying a higher genetic risk factor: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181712/

Patrick’s book: Upgrade Your Brain: Unlock Your Life’s Full Potential

foodforthebrain.org to find out more and take a free cognitive function brain test.

ABOUT THE GUEST

Patrick Holford

BSc, DipION, FBANT, NTCRP

Patrick Holford, BSc, DipION, FBANT, NTCRP, is a leading spokesman on nutrition and mental health and founder of both the Food for the Brain Foundation, and the Institute for Optimum Nutrition. Originally trained in psychology. He was one of the first promoters of the importance of zinc, essential fats, low-GL diets and homocysteine-lowering B vitamins and their importance in mental health and Alzheimer’s prevention. He is the author of 46 books, translated into over 30 languages, including The Optimum Nutrition Bible and his latest book Upgrade Your Brain He is a retired visiting professor at the University of Teeside and is in the Orthomolecular Medicine Hall of Fame.

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Bitesize: The Benefits and Risks(!) of NAD

Thu, 04 Jul 2024 23:00:00 -0000

Angela welcomes Nichola Conlon to talk about the critical molecule NAD (Nicotinamide Adenine Dinucleotide) and its importance for the human body.

Nichola provides a comprehensive overview of NAD, highlighting its crucial roles in energy production within cells and as a signaling molecule for cellular maintenance and repair. Angela and Nichola also look into how NAD levels decline with age, impacting energy levels and cellular health, ultimately contributing to the aging process

KEY TAKEAWAYS

NAD, or nicotinamide adenine dinucleotide, is a crucial molecule for energy production in cells and acts as a signaling molecule for cellular maintenance and repair.
NAD levels decline with age, starting from birth, and this decline is linked to reduced energy levels and impaired cellular maintenance and repair, contributing to the aging process.
Intermittent fasting, calorie restriction, and exercise are ways to positively impact NAD levels by creating an energy stress that activates the AMPK pathway, leading to increased NAD production.
High-intensity interval training and fasting in a fasted state can further upregulate the AMPK pathway, enhancing the body's ability to produce NAD.
The salvage pathway in cells is responsible for recycling NAD breakdown products, primarily nicotinamide, back into usable NAD. However, this pathway becomes dysregulated with age due to a decline in the enzyme NAMPT, leading to decreased NAD levels in older cells.

BEST MOMENTS

"NAD, I sometimes refer to it as probably the most important molecule that you've never heard of."

"From research that's been done, it seems like it declines from birth. So by the time you're age 20, you've kind of got half the amounts of NAD that you had when you were born."

"I think what's known is that any level of fasting really is going to start to actually increase your NAD levels."

"So all the beneficial effects of exercise, fasting, et cetera, are happening because they're increasing the ability of our cells to use this salvage pathway."

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Everything You Need to Know About Birth Control with Kate Muir

Mon, 01 Jul 2024 23:00:00 -0000

Angela welcomes Kate Muir, to discuss her bestselling book, "Everything You Need to Know About the Pill, But We're Too Afraid to Ask."

Kate shares her personal journey and research findings related to the effects of hormonal contraception, particularly focusing on the pill. She delves into the impact of different types of pills on mental health, libido, breast cancer risk, and overall well-being.

KEY TAKEAWAYS

The pill can have significant effects on mental health, libido, and overall well-being, with synthetic hormones impacting serotonin levels and mood.
Different types of pills contain varying progestins and oestrogens, leading to different side effects and risks, such as increased breast cancer risk.
Options like the copper coil and natural cycles provide non-hormonal alternatives, with potential benefits for mood and overall health.
Body-identical pills with natural oestrogen and safer progestins show promise in reducing side effects and improving mood.
Trials for male contraception, such as a shoulder gel, show potential with minimal side effects, offering a new perspective on shared contraceptive responsibility.

BEST MOMENTS

"I think the pill had sort of ground her down. And when she came off it, she was great. You know, there are other issues in people's lives, but that was clearly a cause of her low mood and depression, real flat mood."

“Despite me having been diagnosed with three bouts of postnatal depression and then major depressive disorder for a number of years with possible bipolar, their first instinct was, well, we just need to get you back on the pill."

“Doctors are really not trained in hormones at all"

“We did a big poll for Channel 4. And I think we found about something like, 7 to 14% were getting it for sort of acne or skin. And lots and lots of people were going on it for heavy periods or irregular periods."

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Everything You Need to Know About the Pill (but were too afraid to ask) - Kate Muir
https://amzn.eu/d/0aB61YCW

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Bitesize: Why Blood Sugar Matters for Energy, Health & Longevity

Thu, 27 Jun 2024 23:00:00 -0000

Angela talks to special guest Danielle Hamilton, about the critical importance of blood glucose regulation for overall health and well-being. They discuss how blood sugar levels impact every cell, organ, and bodily process, emphasising the far-reaching effects of blood sugar dysregulation and insulin resistance.

KEY TAKEAWAYS

Blood glucose levels have a significant impact on our overall health, affecting every cell, organ, and process in the body.
Insulin resistance and blood sugar dysregulation can lead to various health issues, even before blood sugar levels change.
Many individuals may have metabolic dysfunction and insulin resistance without being diagnosed with prediabetes or diabetes.
Doctors may not always catch early signs of blood sugar issues, focusing more on treating symptoms rather than addressing root causes.
Circadian rhythm and stress play a crucial role in blood glucose levels, emphasizing the importance of timing for optimal health and performance

BEST MOMENTS

"Our blood sugar affects how we feel at every second of every day, and it has huge impacts on our long-term health."

"I think it's the same here. So with somebody, let's say they're falling, because most people listening to this podcast are looking after their health..."

"Our circadian rhythm is so linked to our stress because our circadian rhythm, I like to think about it like the control tower at an airport."

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A Woman’s Guide to Increasing Healthspan, Lowering Biological Age & Looking Younger with Maddy Dychtwald

Mon, 24 Jun 2024 23:00:00 -0000

Angela talks to Maddy Dychtwald, who shares insights from her book "Ageless Aging" focusing on women's health and longevity. They discuss the importance of hormone replacement therapy for brain health, the impact of an anti-inflammatory diet on metabolic health, and the significance of exercise for maintaining muscle mass and balance.

Maddy also delves into skincare and hair health tips, emphasising the benefits of vitamin C and Retin-A products.

KEY TAKEAWAYS

Eating an anti-inflammatory diet, staying hydrated, and avoiding added sugars and alcohol can improve skin and overall health.
Incorporating strength training exercises and balance tests like the Flamingo Test can help prevent falls and maintain physical health as one ages.
Focus on getting quality sleep rather than just quantity, ensuring you wake up feeling refreshed.
Practices like sun exposure in the morning can aid in regulating circadian rhythms.
Consider bio-identical hormone replacement therapy, especially for women experiencing hormonal imbalances during menopause, to support brain health and overall well-being.
CoQ10 can be beneficial for muscle strength and counteracting side effects of certain medications like statins, providing a natural alternative to address health concerns.

BEST MOMENTS

"I've been on this beat of longevity and aging and retirement for, Gosh, close to 40 years. So you do the math, you can figure it out. I'm 74 years old."

"I'm looking at you and I actually can't believe that you just said you're 74 years old because you look so young."

"I think knowledge is power. Having that information is really powerful."

"I find that if I don't drink a lot of water one day or if I've had a little wine, I see it in my skin."

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ABOUT THE GUEST

Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world’s leader in understanding and addressing the far-reaching impacts of our aging population. Maddy has been featured in Bloomberg Businessweek, Forbes, Newsweek, Time, Wall Street Journal, Huffington Post, Fox Business News, CNBC, and NPR, and others. Maddy is the author of two previous books: Influence: How Women’s Soaring Economic Power Will Transform Our World for the Better and Cycles: How We Will Live, Work, and Buy. She lives in San Francisco with her family.

Contact:

Website: https://maddydychtwald.com/

Twitter: https://twitter.com/Maddy_Dychtwald

Instagram: https://twitter.com/Maddy_Dychtwald

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Bitesize: How to Optimise Light and Sleep in Summer

Thu, 20 Jun 2024 23:00:00 -0000

Angela is joined by Mollie Eastman to talk about the importance of aligning our circadian rhythms with our environment and the impact it has on our health. They discuss the seasonal and geographical factors that influence our sleep patterns, referencing health geography and conditions like MS, and explore the concept of "sleep capital" and "social capital" as a way to balance prioritising sleep while also maintaining social connections

KEY TAKEAWAYS

Our bodies are not designed to follow the same circadian alignment throughout the year.
Factors like geographical location and seasonal changes play a significant role in determining our optimal sleep patterns.
Where we choose to reside can have a direct impact on our health and well-being. For example, rates of certain diseases like MS are higher in northern latitude locations compared to closer to the equator locations, possibly due to reduced sunlight exposure and vitamin D connection.
Balancing social interactions and prioritising sleep is crucial. The concept of managing "sleep capital" most of the time but occasionally investing in "social capital" highlights the importance of maintaining a healthy social life while still prioritizing sleep.
Designing an environment conducive to good sleep is essential. This includes ensuring a dark bedroom, minimising exposure to blue light, and creating a relaxing pre-sleep routine to promote the production of melatonin.

BEST MOMENTS

"Our bodies are not designed like that. There are a seasonal nature, but also where we fall geographically on the globe really, really matters."

“An anthropologist anthropologist studied the Hudson tribe and would find, you know, kind of how sleep had been managed in hunter-gatherer tribes."

"So, that might be the time where it's the wedding of the close friend, and you're going to be staying up much later, or friends are going to be coming over and staying with you, so your sleep is going to be a little bit funky during that period."

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The Neuroscience of a Healthy Brain & Why You Dream with Dr Rahul Jandial

Mon, 17 Jun 2024 23:00:00 -0000

Angela interviews Dr. Rahul Jandial about the fascinating topic of dreaming from a scientific perspective.

Dr. Jandial, a brain surgeon and neuroscientist, delves into the intricate workings of the brain during sleep and dreaming, exploring the connection between waking life experiences and dream content, and highlighting the importance of understanding the brain's transition between executive and imagination networks.

KEY TAKEAWAYS

The brain needs to dream to stay fine-tuned, imaginative, and maximally adaptive.
It is not just a glitch but a necessary process for the brain to function at its best.
The transitional states of sleep exit and sleep entry are fascinating liminal zones where the brain toggles between executive network function and imaginative network function.
These states can be rich with creative ideas and solutions.
Techniques for inducing lucid dreaming, such as waking up an hour before the usual time and then trying to fall back asleep while maintaining awareness, can increase the chances of experiencing lucid dreams.
Engaging in divergent thinking, which involves creative and imaginative ideation, can lead to fresh ideas and solutions.
This type of thinking is essential for creativity and problem-solving.

BEST MOMENTS

"I believe at some fundamental level that we sleep because we must dream. And that that's the essential feature of the human brain that's taking place during a period we call sleep."

"It's really interesting what you say about divergent focus and just like how you can become more creative and things and tap into that."

"I see dreaming as more of a high-intensity training for the brain, engaging all these different emotions and recesses that wouldn't happen with the routines of our day."

“It’s not physically that we get forced to sleep, the brain will force us to sleep."

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ABOUT THE GUEST

Dr Rahul Jandial, MD, PhD, is a dual-trained neurosurgeon and neurobiologist. He is known for undertaking complex cancer operations and overseeing groundbreaking science at the Jandial Lab in Los Angeles. Through his non-profit International Neurosurgical Children's Association (INCA) he travels around the world performing and teaching brain surgery in under-served hospitals. His first book, Life Lessons from a Brain Surgeon, was a Sunday Times bestseller. His new book, This Is Why You Dream: What your sleeping brain reveals about your waking life is available at:

Waterstones

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Just One Thing: In Memory of Dr Michael Mosley

Thu, 13 Jun 2024 23:00:00 -0000

In honour of the passing of Dr Michael Mosley, Angela invites you to take a step back in time, to the episode upon which she was joined by Dr Mosley, to discuss his new book, the methods he used to boost brain and BDNF levels, how to remain at optimal health at all times, and and which predictors matter in terms of health.

KEY TAKEAWAYS

People's metabolisms are struggling today far more than ever before, largely due to the increase in junk food and processed foods we are seeing on the marketplace.
Squats can be used as a helpful way to boost your brain and BDNF levels, because of the increase in blood flow caused by this.
The three things you really need to crack in order to remain at optimal health are healthy weight, mindfulness, and exercise. Exercise is truly essential as it helps to optimise muscle mass.
The two greatest predictors of life expectancy are your insulin sensitivity, and the amount of oxygen you can burn when you're really pushing yourself during exercises that test your maximum limits.

BEST MOMENTS

'Unfortunately these kinds of foods are quite alien to us'

'After the age of 30, you will lose up to 10% of muscle mass every decade'

'He's demonstrated cognitive improvement in people who do these particular exercises'

'Make the most of the cold winter!'

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Dark Calories - Addressing the Root Cause of Oxidative Stress, Cardiovascular Disease and Inflammation with Cate Shanahan, MD

Mon, 10 Jun 2024 23:00:00 -0000

Angela talks to Dr. Cate Shanahan about her book "Dark Calories" and the misconceptions surrounding cholesterol, heart health, and the impact of vegetable oils on the body.

Dr. Shanahan emphasises the role of oxidative stress as the root cause of various health issues and explains how vegetable oils contribute to this stress. She delves into the importance of understanding the chemistry behind nutrition, debunking myths about protein consumption, animal products, and the inflammatory effects of dairy

KEY TAKEAWAYS

Oxidative stress is the root cause of many health issues, including cardiovascular disease, diabetes, and dementia.
It is essential to focus on reducing oxidative stress by avoiding vegetable oils and consuming foods rich in antioxidants.
Dr. Shanahan highlights the harmful effects of vegetable oils, particularly seed oils like corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed oil.
These oils are highly processed, lack nutrition, and can deteriorate into toxins, promoting oxidative stress in the body.
It’s vital to understand the link between cholesterol phobia and the rise of vegetable oils in the food supply.
Animal protein does not cause oxidative stress and is essential for building blocks like amino acids needed for various bodily functions.
A balanced intake of animal protein is beneficial and does not inherently lead to inflammation or oxidative stress.

BEST MOMENTS

"The root cause is this state of chemical imbalance called oxidative stress. Oxidative stress is the thing that kills us all."

"People get really, really confused that they don't seem to have a higher protein diet, that it was kind of occasional and this idea that ancestrally we wouldn't have had access and we would have been foraging and occasionally we would have killed an animal."

"The key mistake in what has been envisioned so far is they've decided that LDL particles are just bad and that LDL should not be in our bloodstream."

“Protein does not cause oxidative stress. Now, an imbalance might, like if we're eating so much protein that we don't get other nutrients."

VALUABLE RESOURCES

Dr. Cate’s book is released June 11th DARK CALORIES: How Vegetable Oils Destroy Our Health and How We Can Get It Back

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Bitesize: How to Heal and Build Your Relationship With Yourself With Roxanne Saffaie

Thu, 06 Jun 2024 23:00:00 -0000

Angela is joined by Roxanne Saffaie to discuss the concept of self-mastery and the journey towards understanding and developing a deep, loving relationship with one's authentic self. The conversation highlights the importance of investing time and energy in cultivating this relationship, emphasising the need to break free from societal programming and connect with one's internal voice

KEY TAKEAWAYS

Self-mastery is a lifelong journey focused on knowing and developing a loving relationship with one's authentic self.
Developing a relationship with oneself is crucial to understanding and overcoming external programming and societal influences.
Journaling is a powerful tool for self-reflection and self-discovery, serving as a portal to one's highest self.
Operating from a place of self-compassion and curiosity rather than self-judgment is essential for personal growth and empowerment.

BEST MOMENTS

"Detoxification is so important now more than ever with the number of toxins we are exposed to daily in our food, water, personal care products and environment."

"I think it's very arrogant for any one of us to think that we just came out and we're supposed to know everything, how to do everything right, how to be perfect, how to do, but for some reason, especially women, there is this hardcore judgment about how we're supposed to just be hitting the mark every single time."

"All we've ever been taught to do is go out there out there out meaning outside of us every answer that you need to create your quote unquote great successful life. You gotta go out there to get it. And I call bullshit on that."

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Reprogram Your Mind, Heal Trauma and Free Yourself From Limiting Beliefs with Mike Zeller

Mon, 03 Jun 2024 23:00:00 -0000

Angela is joined by Mike Zeller, who shares his powerful journey of combining biohacking, neurohacking, and peak performance coaching.

Mike talks frankly about his personal experiences with trauma, peak performance psychology, and the transformative impact of psychedelics and NAD therapy on his wife's mental health. He discusses the importance of clearing out limiting beliefs and trauma to pave the way for manifesting desired outcomes

KEY TAKEAWAYS

Feeling the emotions associated with the desired outcome is crucial for effective manifestation.
Connecting with the heart and embodying the feeling of the wish fulfilled enhances the manifestation process.
Aligning actions with the feelings associated with the desired outcome creates internal momentum and reinforces the manifestation process.
Visualisation, coupled with action, such as imagining oneself in the desired scenario or engaging in activities related to the goal, helps reinforce the manifestation process.
Integrating new beliefs and feelings into daily routines, such as through affirmations and visualisation, helps reinforce the manifestation process and align actions with desired outcomes.

BEST MOMENTS

"I am becoming, or I am growing, something along those lines is going to give you that special caveat word."

"I struggled feeling things. I was a dude, I was like, I was a walking brain. My wife was a walking heart, I was a walking brain."

"There are some people who feel it harder to connect."

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ABOUT THE GUEST

Mike Zeller has founded or partnered in 16+ ventures in 7 different industries. His businesses collectively have done over $100 million in revenue.

He's survived losing over $1 million in about 18 months, his wife's 2.5 year deep battle with mental health, and is now guiding leaders, entrepreneurs and investors through his powerful ReWired Program: helping high achievers shed sabotaging beliefs, habits, and patterns to step into their genius and live in flow state where you're 500% more productive.

He's passionate about being an amazing father, to helping heal and release trauma rapidly using the combination of NLP, plant medicines and flow state training to re-pattern neuro-pathways.

He's mentored hundreds of entrepreneurs on 6 continents now of all age ranges and experience. He has also mentored some of Hollywood's top voice over actresses, pro athletes, real estate investors, and other peak performing leaders. He's the author of The Genius Within: Finding Your Natural Pathway to Impact, Fulfillment & Wealth. www.mikezeller.com

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Bitesize: How to Become Five Times (!) More Productive - Human Performance Expert, Steven Kotler

Thu, 30 May 2024 23:00:00 -0000

Angela talks to Steven Kotler about Flow, the optimal state of consciousness where individuals feel and perform their best. They delve into the scientific definition of flow, highlighting its characteristics such as complete concentration, the merging of action and awareness, and the vanishing of self.

KEY TAKEAWAYS

Flow is defined as an optimal state of consciousness where individuals feel and perform their best.
Flow is characterised by complete concentration, the merger of action and awareness, the vanishing of self, time distortion, a sense of control, and an autotelic experience.
Flow leads to significant increases in productivity, creativity, empathy, wisdom, physical performance, happiness, well-being, and overall life satisfaction.
The six core characteristics of flow include complete concentration, the merger of action and awareness, the vanishing of self, time distortion, a sense of control, and an autotelic experience.

BEST MOMENTS

"Flow, scientifically, if we're defining it, technically, it's an optimal state of consciousness where we feel our best and we perform our best."

"On average, it was 500% more productive. That's a giant, extraordinary thing."

"When I'm at my best, I'm in this altered state of consciousness where every decision, every action flows seamlessly, perfectly, effortlessly from the last."

"Time is a calculation performed all over the prefrontal cortex. It's a network, basically. And as that network collapses, like any network, we lose our ability to separate past from present and future."

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WildFit: The Diet That Upgrades Your Health, Enhances Human Performance and Protects Against Diabetes with Eric Edmeades

Mon, 27 May 2024 23:00:00 -0000

Angela is joined by nutritional expert, Eric Edmeades, who discusses his work with the WildFit nutrition program and the impact it has had on people's lives.

Eric explains his decision to write the book "Post-Diabetic" and the importance of making nutrition programs accessible. He delves into the influence of the food industry on health and the need for consumer behaviour change, as well as metabolic flexibility, seasonal eating, and the lifestyle of the Hadza people.

KEY TAKEAWAYS

The WildFit program has shown significant results in terms of weight loss, diabetes reversal, and overall health improvement for participants.
Understanding the optimal human diet based on nutritional anthropology is crucial for achieving long-term health and well-being.
The WildFit program incorporates behavioural change dynamics to help individuals develop new habits and transform their relationship with food.
seasonal eating based on ancestral metabolic modes can lead to better metabolic flexibility and overall health outcomes.
While exercise is important, prioritising proper nutrition over exercise is key for achieving optimal health and body composition.

BEST MOMENTS

"I made the decision to go a different route, and that was to do multimedia, so that people could go through a long-term multimedia journey with me."

“You geared this at type one diabetics and reducing the amount of insulin."

"The issue is not whether or not sugar is bad. I would argue that there is bad sugar. No question about that, I would say."

"It's very interesting when you dial it back, I see the same as you, actually you see more fat loss and actually better body composition."

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Postdiabetic: An Easy-to-Follow 9-Week Guide to Reversing Prediabetes and Type 2 Diabetes https://amzn.eu/d/cWSBito

ABOUT THE GUEST

Eric Edmeades is an award-winning international speaker, author, and pioneer in the field of evolutionary biology, nutritional anthropology, and behavioral change dynamics. He guides people towards profound and lasting health breakthroughs through science-based protocols that deliver results far beyond the ordinary. His achievements have also earned him an award from the Transformational Leadership Council: a panel of 150 of America’s top visionaries in health, wellness, and peak performance.

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Bitesize: How to Reinvent Yourself with John R Miles

Thu, 23 May 2024 23:00:00 -0000

Angela talks to John R Miles about the theme of rising above self-doubt and reinventing oneself in a rapidly changing world.

They emphasise the importance of authentic living and breaking away from societal norms to author one's own fulfilling life story, highlighting the staggering statistics on unfulfilled individuals globally and the impending automation of jobs, urging listeners to awaken to the evolving landscape.

KEY TAKEAWAYS

Embrace the quest for authentic living and rebel against societal norms to define your own standards for a fulfilling life.
With automation on the rise, individuals should focus on their uniqueness and consider paths like entrepreneurship or freelancing to navigate the changing job landscape.
The current education system may not adequately prepare the next generation for the evolving world, emphasizing the importance of developing anti-fragility and passion-driven mindsets.
Novak Djokovic's relentless pursuit of personal mastery and mental toughness serves as a prime example of shaping one's life to mirror inner values and aspirations.

BEST MOMENTS

"It's about a rebellion against the societal norms that seem to dictate our lives. It's a refusal to settle for a life that's defined by someone else's standards instead of defining them for yourself."

"I think more and more people are going to end up having to become maybe a solo entrepreneur, a solopreneur where instead of working for these corporations or what have you, you're going to become a freelancer."

"I think for many people, what I notice is the aspect you talk about there in terms of where we might need to reinvent ourselves, but also as a mother of teenage children, I feel like the education system isn't guiding them particularly well."

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Dr Sara Gottfried (Part 2): Trauma, Autoimmunity & Inner Healing

Mon, 20 May 2024 23:00:00 -0000

In the second part of a very special two-part conversation, Angela talks once more to the remarkable Dr Sara Gottfried, an expert in hormones and autoimmunity, about the alarming rise in autoimmune conditions, particularly among women and adolescents.

Dr. Sara delves into the connection between trauma, stress, and the development of autoimmune diseases, shedding light on the impact of unresolved stress responses on the body's immune, neurological, and endocrine systems. The conversation also explores the role of self-love, psychedelics like MDMA and psilocybin, and ketamine in treating mental health issues and trauma-related conditions

KEY TAKEAWAYS

The prevalence of autoimmunity is high, with one in three individuals having an autoimmune condition
Rates of autoimmunity are escalating, especially in men and adolescents, with a significant number showing antibodies against their own cells.
While women are traditionally more vulnerable to autoimmune diseases, recent observations suggest an increase in anti-nuclear antibodies in men, indicating a shift in susceptibility.
Trauma, especially in women who experience more trauma than men, is a significant trigger for autoimmunity, with unresolved stress responses contributing to dysregulation.
Psychedelic-assisted therapy, including substances like MDMA and psilocybin, shows promise in addressing trauma, depression, and autoimmune conditions, offering a new approach to mental health treatment.

BEST MOMENTS

"We think that there's differences in terms of gender, those are sex-based differences, but there's also gender-based differences."

"It's a more generally feminine approach to a stress response. Now, if you take those who are born male who do more fight flight, they are using big muscle groups to fight, or to run, and there's a way that that mobilizes the stress response and helps them recover fast."

"It's really fundamental. Yeah, you know, if you do an adverse childhood experiences score, if you do the ACE questionnaire, there's a lot of things that aren't asked in that questionnaire”

"And MDMA opens you up to more kind of like love experiences, experiences of love, right? And joy."

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Dr Sara Gottfried - https://www.saragottfriedmd.com/

ABOUT THE GUEST

Sara Gottfried MD, is a scientist, researcher, Harvard – educated medical doctor with 25 years of experience, and author of four New York Times bestselling books.

Through her practise, Dr Gottfried treats people with a host of conditions, and educates about hormone balance, metabolic health and the interaction between food and your metabolism.

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Bitesize: Hormone Doctor Milli Raizada On How To Harmonize Your Hormones in Perimenopause & Beyond

Thu, 16 May 2024 23:00:00 -0000

Angela talks to Milli Raizada, an experienced NHS GP who has personally navigated hormonal challenges, about the key aspects that women in their 40s and early 50s should focus on to optimise their health.

Dr. Raizada discusses the fluctuations in hormones during the perimenopause phase, emphasising the impact on various bodily functions such as brain health, muscle health, and bone health. She also highlights the importance of understanding hormone levels, particularly oestrogen, and its influence on neurotransmitters like dopamine and serotonin

KEY TAKEAWAYS

Understanding the hormonal changes during perimenopause is crucial for women in their 40s and early 50s.
Declining oestrogen levels can lead to various symptoms like weight gain, brain fog, and mood changes due to its influence on neurotransmitters.
Nutrition plays a vital role in managing hormonal health, with a focus on unprocessed whole foods, probiotics, and prebiotics for gut health.
Tailoring exercise routines to include strength training and moderate-intensity activities can help maintain muscle mass and overall health during perimenopause.
Empowering individuals with knowledge about their bodies and personalized lifestyle plans can help manage hormonal issues effectively without relying solely on medication.

BEST MOMENTS

"Eating foods that are naturally lower in carbohydrates... eating unprocessed natural carbohydrates, fruits and vegetables and everything in moderation is so important."

"I think it's looking at when we know that in our 30s muscle and bone health decline with age you know you get sarcopenia you get loss of bone density."

"I had a problem with chronic pain and the consultant offered me some morphine and I just thought, you're putting the plaster on the issue here. I really do want to know what's causing the problem."

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Neuroscience: Upgrade and Protect Your Brain with Dr Tommy Wood

Mon, 13 May 2024 23:00:00 -0000

Angela is joined by neuroscience expert, Dr. Tommy Wood, who shares insights on building a better brain and optimising cognitive function across the lifespan.

He discusses the importance of exercise on brain health, the impact of different types of exercise on cognitive function, and the benefits of separating tasks to maximise productivity. They also look into the concept of cognitive gears, the effects of multitasking, and the significance of incorporating low cognitive gear activities to unwind before bedtime.

KEY TAKEAWAYS

We need to emphasise the importance of structuring the workday to optimise productivity by chunking tasks based on cognitive gears and personal energy rhythms.
Multitasking, especially when it involves complex tasks, can be detrimental to cognitive performance and learning. Focusing on one task at a time is more effective for deep work and skill acquisition.
Engaging in low cognitive gear activities, such as repetitive tasks or household chores, can provide a cognitive break and recharge the brain.
Prioritising deep work in the morning when energy levels are high and saving less demanding tasks for later in the day can enhance overall productivity.
Maintaining a balance between focused work, breaks, and low cognitive gear activities throughout the day can help optimise cognitive function and prevent burnout.

BEST MOMENTS

"I think there's a few different ways to think about this”

“One measure that I really like is the cognitive gears, which is something that a former colleague of mine, James Hewitt, has kind of popularised. He puts us into three main brain states or cognitive gears and actually relates them to exercise."

"I can imagine at that point, right, you're unplugging, you're going to spend time with your partner. If you then go back to work, that's going to create a whole new buzz of energy."

"The kind of multitasking that humans are very good at is parallel processing multiple complex related skills at the same time."

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Dr Tommy Wood - https://www.drtommywood.com/

ABOUT THE GUEST

Tommy Wood BM BCh, PhD is a neuroscientist, elite-level professional nerd, and performance consultant to world class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington and Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease.

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Bitesize: Break Free of Limiting Beliefs & Rewire Your Mind for Success with Paul Sheppard

Thu, 09 May 2024 23:00:00 -0000

Angela is joined for this bitesize edition by Paul Sheppard, to discuss how conditioning from past experiences can limit individuals from achieving success and how some may self-sabotage when they reach a certain level of achievement.

Paul and Angela touch on the idea that conditioning often occurs in early childhood but can also manifest later in life, impacting relationships and overall well-being

KEY TAKEAWAYS

Many people are held back by conditioning from their past that limits their beliefs about what they can achieve or deserve.
Some individuals reach a certain level of success and then unconsciously sabotage themselves, possibly due to deep-rooted conditioning.
Conditioning can occur during childhood, particularly before the age of seven, but can also develop later in life through experiences like relationships with narcissists.
Coaching is favoured for addressing anxiety as it focuses on proactive steps to move forward rather than solely delving into past issues

BEST MOMENTS

"You know, it's usually conditioning from their past that says you can't achieve something. You're not allowed to have something."

"I think it's important to have a coach or a therapist to explore not only where these things have come from, which is nice."

"When I had anxiety, there was no help or no advice that would have helped me with my anxiety."

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Dr Sara Gottfried: Optimising Female Hormone Health Pre & Post Menopause

Mon, 06 May 2024 23:00:00 -0000

In the first part of a very special two-part conversation, Angela talks to the remarkable Dr Sara Gottfried, about a wide-ranging array of aspects impacting women's health, including hormones, perimenopause, and postpartum depression.

KEY TAKEAWAYS

Hormonal fluctuations during perimenopause and postpartum can lead to various symptoms like hot flashes, night sweats, mood changes, and depression.
Understanding these changes and seeking support can help manage these transitions effectively.
Monitoring mitochondrial function, especially in women over 40, can help address issues like fatigue and energy depletion.
Strategies like interval training and red light therapy can help stimulate mitochondria and improve energy levels.
Polycystic Ovary Syndrome (PCOS) is a complex condition with various phenotypes and metabolic implications.
Understanding individual symptoms and addressing them through lifestyle changes, exercise, and proper nutrition can help manage PCOS effectively.
Postpartum depression can be influenced by hormonal changes, lack of support, sleep deprivation, and psychological stress.
Identifying risk factors like genetic predispositions, inflammation, and nutrient deficiencies can help in early intervention and management.

BEST MOMENTS

"I think the pandemic definitely changed our biology, mostly, not for the better."

"I feel like perimenopause and menopause needs to be rebranded. We need to be a lot more honest about some of these changes that are happening."

"I think it's really important to understand that postpartum thyroiditis, development of autoimmunity is really common."

"I did have quite a dominant father and I was a real daddy's girl but I also wonder whether familial position plays a part in this."

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Dr Sara Gottfried - https://www.saragottfriedmd.com/

ABOUT THE GUEST

Sara Gottfried MD, is a scientist, researcher, Harvard – educated medical doctor with 25 years of experience, and author of four New York Times bestselling books.

Through her practise, Dr Gottfried treats people with a host of conditions, and educates about hormone balance, metabolic health and the interaction between food and your metabolism.

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Bitesize: Signs of Burnout & How to Prevent It With Dr Molly Maloof

Thu, 02 May 2024 23:00:00 -0000

Angela is joined by Dr Molly Maloof to discuss burnout and its impact on energy metabolism. This bitesize edition looks into the ways in which we can recognise the signs of burnout, the importance of understanding cortisol levels through testing, and the role of blood sugar regulation in managing burnout.

Angela and Dr Molly stress the need for individuals, especially women, to prioritise rest and lifestyle changes when experiencing burnout, rather than relying solely on diet modifications

KEY TAKEAWAYS

Look out for fluctuating blood sugar levels, low energy, and issues with hormone regulation as potential signs of burnout.
Before addressing stress, get hormones tested, assess blood sugar regulation, and evaluate overall physiological function to understand what's happening inside the body.
Rest is fundamental to healing from burnout. Slowing down, getting adequate sleep, and prioritizing rest are crucial steps in the recovery process.
Eliminate processed and fast foods from the diet to reduce brain fog, inflammation, metabolic inflexibility, and gut dysfunction, which can exacerbate burnout symptoms.

BEST MOMENTS

"You know, it's funny, when I was writing this book, I had a little bit of a freak out because my editors were like, women who are burned out are going to buy this book."

"What they're doing is they're forcing their body to pump out more cortisol the best it can but eventually it's going to just flatline."

"It's really high when you're in an insulin resistant state. But when you're fully burned out and you're like I can't get out of bed in the morning because I'm so exhausted."

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Link to full episode - https://link.chtbl.com/EP_232_Molly_Maloof

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A Better Second Half: How to Live a Longer, Healthier Happier Life with Liz Earle

Mon, 29 Apr 2024 23:00:00 -0000

Angela is joined by the incredible Liz Earle, an expert in empowering midlife women to be stronger and better than ever. Liz discusses the challenges faced by women in midlife, the importance of self-care, and the need to prioritise oneself.

They delve into the significance of hormones, skin care, and biohacking for aging well, plus Liz shares her insights on supplements, skin care routines, and the use of red light therapy for overall health and well-being.

KEY TAKEAWAYS

Start by prioritising yourself, especially during midlife when facing various challenges. Taking care of yourself is essential for overall well-being.
Incorporate small health habits that stack together to have a big impact on your health.
Focus on simple and easy practices that can make a difference at any age.
Understand the importance of hormones, especially oestrogen, in skin health and overall well-being.
Consider hormone replacement therapy if needed.
Focus on a high-protein diet with healthy fats for internal skincare.
For external skincare, consider ingredients like retinol, vitamin C serums, and collagen supplements.
for better education on menopause, hormonal health, and women's health in medical schools and among healthcare professionals to ensure proper care and treatment options are available.

BEST MOMENTS

"I think the key is to start with yourself. You have to prioritise you. You have to make a commitment right at the beginning that you are worth it."

"I think it's all about trying to get your body to work in a better, younger way for you. So rather than try and impose something else on your skin or your body and force it into doing something, I think to give it the tools to do it for itself is a more successful option."

"Using collagen to support bones and joint health, I think is really useful. And I also add things like powdered bone broth to my coffee and shakes and yogurt and soup and anything."

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ABOUT THE GUEST

Liz Earle’s Book: A Better Second Half: Dial Back Your Age to Live a Longer, Healthier, Happier Lifehttps://amzn.eu/d/gC0vYdP

Liz’s entrepreneurial spirit started from a young age and developed when she put her name to several successful brands. These include Liz Earle Wellbeing (lizearlewellbeing.com) and award-winning Liz Earle Beauty Co., now owned by Walgreens Boots Alliance, which she founded in 1995. The company was sold in 2010 and she finally left the beauty brand in May 2017. In 2007, Liz Earle was awarded an MBE for her services to business and she has also received an Honorary Doctorate of Laws from both Portsmouth University and Staffordshire University.

Liz is an expert in nutrition, hormone health, fitness and bio-hacking for the midlife woman, consistently sharing her simple and accessible tips in a practical and empowering way. Her straightforward, thoroughly researched and honest approach has earned her a place as a trusted visionary in the world of wellbeing. Liz has a deep-rooted passion for demystifying science and sharing warm wellness wisdom. She is a measured and trusted voice in the sometimes overwhelming world of female health.

By starting honest conversations around feeling good, no matter what your age, Liz is helping women prioritise looking and feeling their best, leaving them empowered and ready to take on the world. Mid-life shouldn’t signal a shutting down of ambition and opportunity – instead it should be the start of a second half that promises to be as exhilarating as the first.

Liz has five children ranging in ages from 30 down to 10, now divorced, and divides her time between her London studios and a house in the West Country.

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Bitesize Biohack: Why Self Care is The Secret To Boosting Metabolism & Weight Loss with Dr Libby Weaver

Thu, 25 Apr 2024 23:00:00 -0000

Angela is joined by Dr Libby Weaver to discuss the complex relationship between women's bodies and achieving the ideal body composition. Drawing from personal experiences and observations with patients, they challenge the traditional belief that calorie restriction and intense exercise are the only factors influencing body shape and size. The discussion highlights the impact of stress hormones, particularly adrenaline, on the body's ability to burn fat and store fat

KEY TAKEAWAYS

The traditional belief that the calorie equation is the sole factor influencing body shape and size is challenged by real-life experiences where calorie restriction does not always lead to weight loss.
The idea that intense exercise is necessary to maintain weight or body shape can be deeply ingrained, leading individuals to over-exercise unnecessarily.
Elevated adrenaline levels due to psychological stress, rather than physical danger, can disrupt the body's natural processes, affecting digestion, fuel utilisation, and food cravings.
Modern lifestyles with constant stressors can lead to chronically elevated adrenaline levels, impacting the body's ability to use fat as fuel and increasing cravings for sugary foods.

BEST MOMENTS

"You meet people who are very good at restricting calories and they still don't lose any body fat, they don't lose weight. In fact, sometimes it goes in the opposite direction."

"I ran like that because it was so ingrained in me in my education that you had to exercise intensely to maintain the way that you are, to basically be able to eat."

"So many women still think like that. And it breaks my heart because they live in this world of, I feel like I've got to eat like a tiny little bird and I've got to exercise like a maniac."

"And it's our perceptions of pressure and urgency and it's the way we unconsciously worry about maintaining the approval of others. So in other words, it's caffeine and primarily psychological stress rather than a threat to our life."

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The World’s Fastest Growing Fitness Coach: How to Boost Total Calorie Burn for 48 Hours in Just 10 Minutes a Day, Get Lean (Not Bulky) & Look and Feel Your Best with Vince Sant

Mon, 22 Apr 2024 23:00:00 -0000

Angela is joined by Vince Sant, the world’s fastest growing fitness coach and viral sensation, to talk about optimising metabolic health and achieving ideal physical shape, especially with the upcoming spring and summer seasons.

Vince shares insights on overcoming obstacles in body re-composition, understanding different body types, setting realistic fitness goals, and the importance of tailored approaches to diet and exercise, as well as delving into the significance of cardio training, including various forms like steady-state, low-intensity, and HIIT workouts.

KEY TAKEAWAYS

Tailoring fitness routines and diet plans to individual goals, body types, and lifestyles is crucial for long-term success.
Understanding body types (ectomorph, endomorph, mesomorph) can help in choosing the right training and diet strategies for optimal results.
Different forms of cardio (steady-state, low-intensity, HIIT) offer varied benefits, and selecting the one that aligns with personal preferences and schedules is key.
Consider incorporating essential amino acids, caffeine, and electrolytes like salt for improved workout performance and recovery.
Consistent adherence to a workout routine that is enjoyable and fits into one's lifestyle is more important than following a rigid plan that may not be sustainable.

BEST MOMENTS

"I think enjoyment trumps all”

“I lift heavy weights. I like going midday. I like getting two or three meals a week."

"BCAAs are a phenomenal option. BCAAs are essential, they have your essential amino acids in them."

"I was in pretty terrible shape, to be honest. My lifting had consisted mostly of bodybuilding style exercises, which I do blood work every six months”

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ABOUT THE GUEST

Vince Sant at V-Shred - https://vshred.com/sp/ripped-in-90-days/sku_B7a3FRwfznnahU

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Bitesize Biohack: Is Sunscreen Safe? The Effect of Diet On Sun Damage & The Little Known Collagen Destroyer in Your Home with Dr Rachel Varga

Thu, 18 Apr 2024 23:00:00 -0000

Angela is joined by Rachel Varga to talk about the importance of skincare, sun protection, and biohacking for optimal health and wellness. They focus on the significance of wearing mineral sunscreen daily, especially due to the deeper penetration of blue light from screens into the skin.

They also talk about the use of pregnancy-safe and kid-safe products free of harmful toxins, such as parabens and sulfates, exploring the role of peptides, specifically Melanotan-2, in enhancing melanin production, anti-aging benefits, and libido enhancement

KEY TAKEAWAYS

Avoid products with chemical sunscreens like avobenzone or oxybenzone.
Opt for mineral sunscreens with zinc or titanium as active ingredients to protect hormone production.
Look for products free of parabens, phthalates, sulfates, artificial dyes, and fragrances to ensure safety for both adults and children.
Consider Melanotan-2 for tanning: This peptide can help increase melanin production, providing a tan without the need for self-tanners, while also offering other benefits like libido enhancement and appetite suppression.
Be cautious with new rejuvenation options: Wait for products like peptides and stem cells to be well-studied and established in the market before considering them for anti-aging or aesthetic purposes.

BEST MOMENTS

"The blue light coming from your devices and screens is actually penetrating 100 nanometers deeper into the skin than the naturally occurring UVA and UVB rays."

"I'm a big fan of using pregnancy safe, kid safe products for hair care, cleaning, and personal care, free of toxins like parabens, phthalates, and sulfates”

"I do not fear the sun but ensure I have great products on my face, neck, chest, hands, and take hyper-focused antioxidants and supplements for internal defence."

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Link to full episode - https://angelafosterperformance.com/ep-239-younger-looking-skin-the-science-of-reversing-aging-with-rachel-varga/

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How Veganism Can Help You Lose Weight, Boost Metabolic Health and Live Longer with Dr Neal Barnard

Mon, 15 Apr 2024 23:00:00 -0000

Angela is joined by Dr. Neil Barnard to discuss the benefits of a plant-based diet, particularly focusing on the health implications of avoiding meat and dairy products.

Dr. Barnard explains how fibre, found in plant-based foods, plays a crucial role in reducing cholesterol levels and aiding in weight loss. He emphasises the importance of essential amino acids from plant sources over animal protein for overall health.

Angela and Dr Barnard also delve into the impact of saturated fats on cholesterol levels and the link between animal products and diseases like Alzheimer's

KEY TAKEAWAYS

A plant-based diet rich in fruits, vegetables, whole grains, and beans has been shown to promote weight loss effectively.
Foods like blueberries, cruciferous vegetables, green leafy vegetables, melons, citrus fruits, and beans are particularly beneficial for weight management.
Saturated fat intake, primarily from animal products like dairy and meat, has been linked to an increased risk of health issues such as Alzheimer's disease.
Avoiding saturated fats and focusing on plant-based sources of essential nutrients can significantly improve overall health.
Insulin resistance, often caused by the accumulation of fat particles in muscle cells, can lead to persistent high blood sugar levels.
Eliminating animal products and reducing added oils from the diet can help improve insulin sensitivity and regulate blood sugar levels effectively.
A balanced plant-based diet with fats comprising less than 10% of total calories, complex carbohydrates as the main energy source, and adequate protein intake can support overall health and weight management without the need for strict calorie counting or macronutrient tracking.

BEST MOMENTS

"The protein in meat is inferior to plant protein."

"The Mediterranean people were annoyed. They thought, I signed up for a research study, and I'm supposed to lose weight, and I'm not losing."

"The answer to that is not to avoid healthy foods. The answer to that is to get the fat out of your cells."

"Your body is designed to use glucose as its favourite fuel."

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ABOUT THE GUEST

Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.

As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.

Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.

Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.

Follow Dr. Barnard on Twitter @DrNealBarnard, Facebook @NealBarnardMD and Instagram @DrNealBarnard
Contact: https://www.pcrm.org/

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Bitesize: Biohacks to Boost Adrenal Function & Ditch Burnout

Thu, 11 Apr 2024 23:00:00 -0000

Angela presents a bitesize biohack alongside Dr Izabella Wentz, where the focus is on fixing adrenal protocols and addressing stressors that impact the body's response to stress. The discussion delves into various factors such as sleep deprivation, psychological stress, history of traumas, nutritional stressors, and the importance of pleasurable activities in reducing stress levels

KEY TAKEAWAYS

Sleep deprivation, psychological stress, history of traumas, nutritional stressors, and excessive exercise can all send danger signals to the body and contribute to adrenal dysfunction.
Ensuring blood sugar balance, consuming adequate protein and fat, replenishing depleted nutrients like B vitamins and magnesium, and incorporating mitochondrial support can help in restoring adrenal health.
individuals experiencing adrenal burnout, longer fasts, extreme exercise, and other high-stress activities may exacerbate symptoms rather than improve them. It's essential to listen to the body and prioritize gentle, nourishing practices.
Engaging in activities that bring joy and relaxation, such as spending time in nature or pursuing hobbies for enjoyment rather than profit, can help shift the body from a stress response to a thriving state.

BEST MOMENTS

"Fasting can be healthy for a lot of people if they're healthy enough to fast, but when you're in a really depleted state, fasting can actually send your metabolism further from what you want it to be."

"I see a lot of improvements in deep sleep. Deep restorative sleep and REM sleep are some of the improvements that we start seeing when the body gets into this state where we start healing in our sleep."

"I think we've kind of been conditioned over the last few years as women that we've got to be doing these super high-profile jobs and fasting for like 16 to 24 hours a day or even three-day water-only fasts."

VALUABLE RESOURCES

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Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

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Link to full episode with Dr Izabella Wentz at hhttps://link.chtbl.com/EP243_Dr_Izabella_Wentz

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Turbo Charge Your Energy, Enhance Deep Sleep, Improve Exercise Performance and Recovery with experts in Photobiomodulation (Red Light Therapy) Dr Zulia Frost and Bjørn Ekeberg

Mon, 08 Apr 2024 23:00:00 -0000

Angela is joined by special guests, Dr. Zulia Frost and Bjorn Ekberg, experts in photobiomodulation and red light therapy. They discuss the benefits of near-infrared and red light therapy, clarifying the differences between the two and how they affect cellular health.

The conversation also delves into the mechanics of photobiomodulation, focusing on the impact on mitochondria and energy production in the body. They explore the optimal timing and placement of red light therapy for various purposes, such as enhancing energy, improving sleep, aiding recovery from exercise, and addressing specific health conditions

KEY TAKEAWAYS

Red light therapy is effective for skin-related issues, while near-infrared light penetrates deeper for muscle and tissue benefits.
Using the device one hour before exercise can enhance performance, while using it post-workout aids in recovery.
Treating one area with the device can have systemic effects on the body, enhancing overall health and energy levels.
To avoid diminishing returns, it's recommended to take breaks after consistent use and not overuse the device.
FlexBeam offers targeted treatment, unlike ambient radiation from panels or saunas, making it more efficient and effective for specific conditions.

BEST MOMENTS

"I think panels have own goodness about them because you can create lots of photonic radiation in the room for systemic general effect."

"I recommend people to use it before they go to sleep to help to enable better sleep, better energy production in the body."

"The best red light therapy device is the one that you use the most."

"Pre-conditioning, when you use it before you exercise, is actually also accumulative and very good."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

ABOUT THE GUESTS

Zulia is a leading clinician renowned world-wide for her use and research of neuromodulation, bio-resonance and photobiomodulation therapies. A Doctor of General Medicine and Paediatrics with post-graduate training in ultrasonic diagnostics and radiology, Zulia is also a Doctor of Traditional Chinese Medicine (TCM) and Acupuncture. Read more

Zulia’s passion for new innovative therapeutic technologies brought her to study photo- biomodulation therapy at Weber Institute, Germany, where she learnt a new advanced applications of cold (low) intensity lasers using laserneeldes to provide non-invasive ‘acupuncture’. Zulia has accumulated 30 years of experience and has helped thousands of patients, making her personal contribution promoting healthy lifestyle and well-being. Broad training and understanding East and West therapeutic approaches combined with many years of experience makes Dr Frost’s treatment unique and effective. She runs an exclusive clinic in England, treating patients and training therapists

A world expert and recognised CPD trainer in Non-invasive Interactive Neurostimulation and Photobiomodulation, Dr Frost runs a training centre for therapists to adopt and use these bio-physical modalities world-wide. Read more

Dr Frost was involved in the facilitation of clinical and scientific research, liaising with universities, rehabilitation clinics, hospitals and sports establishments world-wide. She is an author of published peer-reviewed papers.

Seeing high rate of success in relieving pain and regaining function when using photobiomodulation, set her on the path to pursue her vision for this advanced technology to become a standard of care in every home. She co-founded ‘Recharge’ and now works as the clinical director dedicating her efforts in promoting Red Light Therapy with FlexBEAM – targeted red-light device.

Bjørn has a highly unusual background. With a PhD in Philosophy of Science, his speaking engagements range from cosmology to health and recovery. He is an unorthodox thinker who likes to challenge the unquestionable and promote newer and better ways of understanding and living.

www.recharge.health

https://www.instagram.com/theflexbeam/?hl=en

www.drzulia.com

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Bitesize: How to Eat to Avoid Micronutrient Deficiencies with Dr Chris Masterjohn

Thu, 04 Apr 2024 23:00:00 -0000

Angela presents a bitesize biohack alongside Chris Masterjohn with a focus on the foundations of living a healthy and vibrant life through nutrition. The discussion revolves around the importance of obtaining nutrients from whole foods rather than relying on fortified foods and delves into the pitfalls of relying on fortified foods and the potential deficiencies that can arise from not diversifying one's diet.

KEY TAKEAWAYS

Focus on getting nutrients from whole foods to ensure a healthy diet.
Avoid relying on fortified foods and instead construct a well-rounded diet.
Diversify protein sources, including meat, fish, dairy, eggs, and legumes.
Balance carbohydrates with whole grains, starchy tubers, legumes, and fruits.
Individual factors such as menstrual blood loss can affect micronutrient needs.

BEST MOMENTS

"I think rule one is how could you get all your vitamins and minerals and proteins, fats and carbohydrates and calories and everything that you need from whole foods."

"It's interesting if you look at history how that generally only works for a period of time."

"If you are trying to eat a very restrictive diet, you really need to think a lot about this."

"I seem to really struggle with enough potassium. That's just something It's been right from the days when I was practicing as a lawyer."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Link to full episode with Chris Masterjohn at https://omny.fm/shows/high-performance-health/exploring-the-impact-of-exercise-on-glucose-tolera

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Transforming Self Worth & Healing- From Burnout to Building a Multi-Million Dollar Health Business

Mon, 01 Apr 2024 23:00:00 -0000

Angela is joined by special guest, Rachel Scheer, who shares her personal journey of overcoming burnout and health issues through a combination of functional medicine, inner work, and self-discovery.

Rachel discusses the importance of aligning with the natural cycles of the body, particularly for women, and how she incorporates intention, visualisation, and self-care into her daily routine. Rachel emphasises the significance of listening to one's body, prioritising sleep, and taking breaks throughout the day to maintain productivity and well-being

KEY TAKEAWAYS

Rachel emphasises the importance of prioritising sleep as a non-negotiable aspect of her routine to prevent burnout and enhance productivity.
Understanding the hormonal fluctuations throughout the menstrual cycle can help women optimise their energy levels and productivity by knowing when to push and when to pull back.
Rachel's two-hour morning routine includes meditation, cold water exposure, movement, and exercise, setting her up mentally and physically for a successful day.
Taking intentional breaks throughout the day, including micro-breaks and a dedicated lunch break, helps Rachel maintain focus and energy levels.
Incorporating visualisation practices into her routine, Rachel focuses on gratitude, visualisation of her goals, and aligning her intentions with her actions to create a fulfilling and successful day.

BEST MOMENTS

"We have both experienced that and come out the other side much more optimised."

"I think it's always coming back to intention in everything that we do”

"It's so inspiring for people listening, particularly for women because of the way we hold ourselves back."

"I think for a lot of women, they are more prone to burnout because we are just taught to drive and drive hard in a lot of ways."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

ABOUT THE GUEST

Rachel Scheer is a certified functional medicine nutritionist, entrepreneur, and highly sought-after speaker with a passion for gut health and healing. Her unique approach to health and healing has helped thousands of people overcome their health challenges by taking a root cause approach. Rachel has built a fully organic multi-million dollar business and speaks at various events and conferences on entrepreneurship, the power of your story, healing, abundance, and her expertise in functional medicine and gut health.

www.rachelscheer.com

Functional Wellness Coaching

Gut Health Repair Program

The Evolution Mastermind

Podcast

Rachel's Personal Instagram

Rachel Scheer Nutrition (private practice) Instagram

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Bitesize: The Truth About Supplements for Women with Dr Stacy Sims

Fri, 29 Mar 2024 00:00:00 -0000

Angela presents a bitesize biohack alongside Stacy Sims, in which they highlight the benefits of blackcurrant juice concentrate for its anti-inflammatory and antioxidant properties, particularly in alleviating PMS symptoms. They also touch upon the importance of vitamin D supplementation, especially in regions with limited sunlight during winter, emphasising its role in mood, immunity, and overall health

KEY TAKEAWAYS

Blackcurrant juice concentrate is beneficial for women with PMS or inflammation issues due to its anti-inflammatory and anti-oxidative properties.
Supplementing with blackcurrant juice concentrate can help enhance total recovery and alleviate symptoms of bloating, cramping, and mood changes associated with PMS or PPMD.
Vitamin D is crucial for mood, immunity, iron status, muscle function, gut health, and brain health, especially in regions with limited sunlight exposure.
It is recommended to consume around 20ml of blackcurrant juice concentrate or tart cherry juice concentrate for their anti-inflammatory benefits.
Regular monitoring of vitamin D levels through blood tests is essential, and supplementing with at least 2000 international units every other day may be necessary, particularly during darker winter months to combat deficiencies and improve overall health.

BEST MOMENTS

"Blackcurrant juice concentrate is really more of a real food way. It's considered a supplement, but when you're looking at all the supplements that are out there, a juice concentrate is closer to the real food spectrum than a powder."

"There's a little bit more evidence for the anti-inflammatory responses from the blackcurrant than there is from the tart cherry."

"Vitamin D is super, super important. I can't stress how important it is, especially when we live in places that are far away from the equator and we have lots of time of rain and dark winters."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Link to full episode with Dr Stacy Sims - https://link.chtbl.com/Ep311

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The Science of Staying Young - Dr. Andrew Steele on Reversing Aging and Future Anti-Aging Treatments

Tue, 26 Mar 2024 00:00:00 -0000

Angela is joined by special guest, Dr. Andrew Steele to discuss the topic of aging and longevity. Dr. Steele shares insights on the biology of aging, potential advancements in anti-aging treatments, and the importance of funding aging biology research.

They also delve into various aspects of aging, including the ten hallmarks of aging, the role of mitochondria, and the impact of telomere length. Dr. Steele touches on the differences in aging between men and women, highlighting the unique evolutionary aspects of menopause and mitochondrial inheritance

KEY TAKEAWAYS

Dr. Steele discusses the importance of evidence-based research when it comes to supplements and aging.
Should aging be seen as a disease of some kind, with considerations for regulatory advantages and perspective shifts?
The 10 hallmarks of aging include DNA damage, telomere shortening, protein dysfunction, mitochondrial issues, and immune system changes.
Mitochondria, known as the powerhouse of the cell, play a crucial role in energy production and aging processes.
Evolutionary theories, such as the grandmother hypothesis, shed light on menopause and longevity differences between genders.

BEST MOMENTS

"The best piece of health advice is to campaign for more funding for aging biology research."

"We've got ideas for how to slow down the aging process, how maybe even to reverse it."

"The risk of death doubles about every eight years. This is a phenomenally universal fact of being human."

"Mitochondria are the only part of your cell that have their own DNA."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Get £30 off a Veri Continuous Glucose Monitor (CGM) - https://angelafoster.me/cgm

ABOUT THE GUEST

DR ANDREW STEELE

I am a scientist, writer and campaigner based in Berlin, and author of Ageless: The new science of getting older without getting old. After a PhD in physics from the University of Oxford, I decided that ageing was the single most important scientific challenge of our time, and switched fields to computational biology. I worked at the Francis Crick Institute, using machine learning to decode our DNA and predict heart attacks using patients’ NHS medical records.

I’m now a full-time science writer and presenter. I’ve written for the Wall Street Journal, Sunday Times, Telegraph, Guardian and WIRED magazine, and have featured on NBC’s TODAY, The Russell Howard Hour, Sunday Brunch, NBC Morning News Now and BBC News, as well as being a regular expert on Discovery’s Impossible Engineering and Strangest Things on Sky. I also produce videos on my YouTube channel, and give live talks ranging from lectures in schools to science stand-up (yes, that is a thing) at the Hammersmith Apollo. I’ve also campaigned about science funding as Chair of Science is Vital and creator of Scienceogram.

Contact:

https://www.youtube.com/DrAndrewSteele

https://www.instagram.com/andrewjsteele

https://twitter.com/statto

https://www.facebook.com/DrAndrewSteele

https://steele.link/

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Bitesize Biohack: Peptides, Ozempic (semaglutide), Hormones & Blood Glucose Control with Dr Jacey Folkers

Fri, 22 Mar 2024 00:00:00 -0000

Angela presents a biohack alongside Dr Jacey Folkers, in which they discuss the importance of strategically dosing carbohydrates before a workout for optimal performance. They delve into the impact of insulin resistance on blood glucose control, and hormone balance, particularly in women, and how certain peptides and supplements can help improve insulin sensitivity and hormonal health.

The conversation also touches on the benefits of peptides like semaglutide and terzipatide for weight loss and appetite suppression, as well as the use of supplements like berberine, alpha lipoic acid, and chromium to optimize blood sugar levels

KEY TAKEAWAYS

Strategic carbohydrate consumption before a workout can be beneficial for active individuals.
Peptides and supplements can help improve insulin resistance and lead to positive effects on hormones.
Berberine, alpha lipoic acid, chromium, and B vitamins are recommended for optimising blood sugar levels.
Dosing of peptides like semaglutide should be individualised to avoid side effects like nausea and loss of appetite.
Tailoring treatment to the patient's response is crucial in achieving desired outcomes and minimising side effects.

BEST MOMENTS

"Insulin itself is considered a peptide and kind of a hormone. It's one of my favorite peptides. I have a daughter that's a type 1 diabetic, and she wouldn't be alive if it wasn't for insulin."

"Berberine has a lot of positive things it can do. Obviously, one of them is to help improve blood sugar levels, insulin resistance. It also has been shown to improve the lipids, the cholesterol."

"I've definitely noticed that with PCOS, the common thing is, you know, for me, because I've got that more kind of pro-androgenic, if I have too much sugar, it leads to breakouts. That's the first thing that I'm going to see."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Get £30 off a Veri Continuous Glucose Monitor (CGM) - https://angelafoster.me/cgm

Listen to the full episode with Dr Jacey Folker - https:://link.chtbl.com/315_Dr_Jacey_Folker

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Blood Sugar Mastery with Danielle Hamilton

Tue, 19 Mar 2024 00:00:00 -0000

Angela is joined by Danielle Hamilton to talk about the importance of blood sugar regulation and its impact on overall health. They discuss the far-reaching effects of blood sugar dysregulation on various bodily functions and organs, and delve into the role of circadian rhythms, stress, cortisol, leptin, and mineral deficiencies in influencing blood sugar levels. They also explore the nuances of managing blood sugar based on individual needs, such as considering exercise levels, meal timing, and mineral intake.

KEY TAKEAWAYS

Blood sugar affects how we feel and impacts long-term health, affecting every cell and organ in the body.
93% of Americans show signs of metabolic dysfunction, even before reaching pre-diabetes or diabetes.
Circadian rhythm and stress play a significant role in blood sugar regulation, emphasising the importance of light exposure and meal timing.
Leptin and insulin levels are crucial for metabolic health, with leptin signalling energy storage and insulin facilitating glucose utilisation.
Sodium, magnesium, and potassium deficiencies can impact blood sugar regulation and overall health, highlighting the importance of mineral balance in the body.

BEST MOMENTS

"So our blood sugar affects how we feel at every second of every day, and it has huge impacts on our long term health."

"I see chronic stress as being one of the number one causes of chronically high blood sugar."

"I think that it's no coincidence that these high starch foods, which raise insulin, are autumn foods, because we were meant to raise our blood sugar and insulin to put on fat for the winter."

"I've noticed was that my potassium became very low and that seemed to be impacting my blood glucose."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Start tracking your blood glucose and see what foods affect you the most with Veri - click here for a special discount: https://www.veri.co/shop?refc=VSM-ANGELAFOSTER

Click here to provide your feedback on High Performance Health and enter a prize draw to win a 1-2-1 consult with Angela Foster or one of her High Performance Health Coaches

ABOUT THE GUEST

Danielle Hamilton is a Functional Nutritional Therapy Practitioner & Restorative Wellness Practitioner who specializes in blood sugar regulation & digestion.

She became interested in blood sugar issues when she learned that Insulin Resistance was at the root of her PCOS. She was able to reverse her PCOS, cystic acne, PMS & weight loss resistance by reversing Insulin Resistance.

Her mission is to help others uncover their blood sugar & insulin issues, as well as help them optimize digestion for low-carb diets.

Dani promotes a holistic approach to reversing Insulin Resistance which goes beyond just changing macros.

She is the host of the Unlock the Sugar Shackles Podcast and the creator of the Blood Sugar Mastery Program.

Daniellehamiltonhealth.com

instagram.com/daniellehamiltonhealth

facebook.com/daniellehamiltonhealth.com

daniellehamiltonhealth.com/podcast

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Bitesize Biohack: How To Improve Your HRV

Fri, 15 Mar 2024 00:00:00 -0000

Angela presents a biohack alongside Kristen Holmes, looking at the topic of heart rate variability and its significance in measuring one's ability to adapt to external stress, highlighting the individual variability in heart rate variability and how it can be influenced by various lifestyle choices and experiences

KEY TAKEAWAYS

Heart rate variability varies greatly among individuals and is influenced by lifestyle choices made over time.
Understanding and improving heart rate variability involves considering factors such as alcohol consumption, sleep quality, sleep-wake timing, diet, relationships, and past trauma.
Heart rate variability reflects the body's ability to adapt to external stressors, with higher variability associated with better health outcomes and reduced risk of cardiovascular events and metabolic diseases.
Sleep-wake regularity has been identified as a key predictor of physiological and psychological functioning, with consistent sleep-wake times correlating with better overall well-being and performance.

BEST MOMENTS

"I think it varies greatly. And I think it's a product of all the micro choices you've made over the course of your life."

"And he saw in this four-year perspective study at Harvard University, he saw a relationship between sleep-wake regularity and GPA."

"I mean, circadian disruption is, I mean, if you think about it from the standpoint of when you look at mental health issues, 100% of mental health issues will have some component of circadian disruption."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

Sleep Study in Nature with Andrew J.K. Phillips and others in Nature: Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing - https://www.nature.com/articles/s41598-017-03171-4

To listen to the full episode with Kristen Holmes - https://link.chtbl.com/EP317_Kristen_Holmes

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Forever Strong - Why Muscle is Key to Longevity with Dr Gabrielle Lyon

Mon, 11 Mar 2024 23:47:25 -0000

Angela is joined by Dr. Gabrielle Lyon who’s here to discuss her new book, "Forever Strong," which focuses on the importance of skeletal muscle health for overall well-being. Dr. Lyon shares insights on preventing muscle wastage, especially in the context of aging and hormonal changes like menopause, focusing on the significance of starting early with resistance training and proper nutrition to maintain skeletal muscle mass.

They also investigate the relationship between physical strength and mental resilience, highlighting the role of courage, perseverance, self-discipline, adaptability, and resilience in achieving overall strength.

KEY TAKEAWAYS

Nutrition plays a crucial role in supporting healthy skeletal muscle mass, with a recommended protein intake of 1 gram per pound of ideal body weight.
The discrepancy between DEXA and in-body scans for measuring body fat percentage highlights the need for alternative methods like waist-to-hip ratio for those without access to advanced scans.
Building mental strength is just as important as physical strength, with attributes like courage, perseverance, self-discipline, adaptability, and resilience being key factors.
Dr. Gabrielle's "Forever Strong" community offers a supportive platform for individuals to access resources, training programs, recipes, and engage in discussions on health and fitness.

BEST MOMENTS

"It is much more dangerous to lose skeletal muscle mass than it is to gain fat. So we have focused all about adipose tissue, but actually, who cares about that?"

"The biggest, most exciting thing that I'm thrilled about is that we get questions like this all the time. So I have created a community and it's called a forever strong community."

"The first thing that I would say is, What have you ever done worthwhile that didn't require courage?"

"I was told I would never come off bipolar medication. And now I'm completely medication free and I credit that to the daily discipline of looking after myself."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

ABOUT THE GUEST

Dr. Gabrielle Lyon is an accomplished board-certified family physician and a distinguished New York Times Bestselling author, lauded for her latest work, . Her book's exceptional success has also earned her the esteemed titles of Wall Street Journal and USA Today Bestselling author.

At the forefront of modern medicine, Dr. Lyon is leading a revolutionary movement focusing on the body's largest organ—skeletal muscle. Her mission is to promote longevity and combat the pervasive threats of obesity, heart disease, and diabetes by optimizing muscle health.

Dr. Lyon's rich background encompasses a dual research and clinical fellowship in geriatrics and nutritional sciences at Washington University, complemented by her undergraduate training in nutritional sciences at the University of Illinois. As an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention, she is highly sought after as an educator.

Through her thriving private practice, influential YouTube channel, captivating podcast, and her bestselling book, Dr. Lyon poses a fundamental question: How can we foster strength not only in the weight room but in our daily lives? With unwavering dedication to cultivating consistent dietary and lifestyle habits, she empowers individuals to prioritize self-care and better support their loved ones, contributing to a world of enhanced strength and well-being.

For more insights into Dr. Gabrielle Lyon's work, please visit DrGabrielleLyon.com.

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Beat Perimenopause Fatigue & Weight Gain: Top Nutrient Deficiencies and How to Fix Them with Louise Digby

Fri, 08 Mar 2024 00:00:00 -0000

Angela is joined by Louise Digby, who discusses her passion for helping women optimise their metabolism and harmonise their hormones.

Louise shares her journey of specialising in hormonal health after noticing common challenges women face with weight loss, especially after the age of 35. Louise also delves into the key factors that can hinder weight loss, such as gut health, toxic load, and nutrient deficiencies.

KEY TAKEAWAYS

Gut health, high toxic load, and nutrient deficiencies are common factors that can hinder weight loss and hormonal balance in women.
Nutritional insufficiencies, such as B vitamins, magnesium, and zinc, can significantly impact metabolism and lead to symptoms like fatigue and hair issues.
Addressing cravings by listening to the body's signals for specific nutrients can help improve overall health and reduce the reliance on unhealthy foods.
Fasting can be a useful tool for weight loss and health improvement, but it should be introduced gradually and monitored closely, especially for individuals with high stress levels or intense exercise routines.

BEST MOMENTS

"Belly fat isn't caused by greed or laziness and overindulgence. It's typically caused by an imbalance in hormones, namely high cortisol and sometimes insulin as well."

"I think it's really important to have the foundations in place before incorporating fasting. It can add an extra stress burden, especially for highly stressed individuals."

"Food really is information. It's nutrition. We need to focus on adding in the stuff that we're lacking as opposed to obsessing over what we can't eat."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

ABOUT THE GUEST

Louise is a BANT registered nutritional therapist, weight loss expert and the creator of the Nourish Method that helps women get their dream body, supercharge their energy and overcome frustrating symptoms like bloating, bowel problems, skin complaints and much more.

She is also the host of The Thriving Metabolism Podcast, which talks about nutrition, education, science, metabolism, and hormones. Louise has helped hundreds of women discover and fix what's really keeping them from their goal weight: sluggish metabolism, imbalanced hormones, and mindset challenges

Contact:

@louisedigbynutrition (Insta, FB, TikTok, Youtube)

louisedigbynutrition.com

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The Ultimate Nutrition System with Matt Gallant and Wade Lightheart

Tue, 05 Mar 2024 00:00:00 -0000

Angela is joined by Matt Gallant and Wade Lightheart from BIOptimizers to discuss the complexities of universal nutritional optimisers, drawing from their extensive experience as trainers and their dedication to uncovering the most effective dietary strategies.

Matt and Wade debunk myths surrounding calories in, calories out, and delve into the nuances of macronutrients like protein and fibre, highlighting the importance of individualised approaches to diet and lifestyle.

KEY TAKEAWAYS

Universal nutritional optimisers that work regardless of the diet followed are of the utmost importance
When it comes to the calories in, calories out axiom, Wade and Matt stress the significance of protein and fibre intake in managing satiety and triggering anabolism.
There is a great need for metabolic flexibility, including strategic fasting and spiking days to maintain body fat percentage and optimise energy expenditure.
It’s vital to tailor nutrition and exercise routines to align with hormonal cycles, especially for women, to maximise results and overall health.
Matt and Wade share insights into their daily routines, including sleep optimisation, cognitive enhancers, and stress management techniques, showcasing a holistic approach to high performance living.

BEST MOMENTS

"I started doing ketogenic diets over 30 years ago. I thought that was the answer for everyone. I put all my clients on it."

"The reality was about 80% of those strategies were similar. The other 20% was the nuances that we found within the individual."

"I think if your sleep is hyper optimised, if you're consuming enough protein feedings a day, and it's worth highlighting that that is the biggest downside of intermittent fasting."

"The reality is, and no matter how good your diet is, you're going to need supplements to fill the holes or your genetic weaknesses."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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ABOUT THE GUESTS

Matt Gallant is the CEO and Co-Founder of BIOptimizers and has a bachelor’s degree in Kinesiology. He’s been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 15 years experience formulating supplements. He's also a serial entrepreneur that's built over 13 profitable companies.

Wade T. Lightheart is a Certified Sports Nutritionist Advisor and president/director of education and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.

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Bitesize: Supermum Secrets - Mastering Business Success & Family Bliss with Simon Alexander Ong

Thu, 29 Feb 2024 00:00:00 -0000

Angela is joined for this bitesize episode by Simon Ong to look at the complexities of balancing work, family, and personal well-being. They candidly discuss the common feelings of guilt that many individuals, especially women, experience when juggling various responsibilities. Through personal anecdotes and case studies, they explore the societal pressures that contribute to these feelings of guilt and the importance of setting boundaries.

KEY TAKEAWAYS

Finding peace with the setup of work and family responsibilities can lead to being more present and productive in both areas.
Setting boundaries and utilising time effectively can enhance the quality of time spent with family.
Setting boundaries in work hours can lead to improved performance and decision-making.
By creating limits, individuals can focus on tasks efficiently and rely more on intuition, leading to better outcomes.
Conducting regular energy audits in physical, mental, emotional, and spiritual dimensions can help in maintaining a balanced and energised state.
Engaging in activities like exercise, reading, journaling, and reflecting on values can contribute to overall well-being.

BEST MOMENTS

"When she comes home, we as parents have had some rest, we've been able to move forward in the things that are meaningful for us."

"I think one of the major contributors is the fact that I had this boundary because once I had the boundary in place I did not have time to overthink."

"I see it in four dimensions. So physical energy, mental energy, emotional energy, and spiritual energy."

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Fast-Track Your Way to Peak Health and Performance Using Hypnosis with Dr David Spiegel

Tue, 27 Feb 2024 10:01:18 -0000

Angela is joined by Dr. David Spiegel who delves into the fascinating world of hypnosis, breaking down the concept in a clear and engaging manner.

Through personal anecdotes and expert insights, Dr. Spiegel explains the fundamentals of hypnosis, its benefits, and how it can be used to address various issues such as pain management, stress relief, and overcoming phobias

KEY TAKEAWAYS

Hypnosis is a state of highly focused attention, involving intense focus, dissociation, and cognitive flexibility.
Hypnosis can be used to try out being different, control pain, manage stress, and improve sleep.
Highly hypnotisable individuals can benefit from hypnosis to reprogram themselves and try out new versions of themselves.
Hypnosis can help in controlling pain, reducing stress, managing anxiety, and overcoming phobias.
Regular practice of self-hypnosis at different times of the day can be beneficial for relaxation and stress management.

BEST MOMENTS

"Hypnosis is just a state of highly focused attention."

"You can learn to deal with the things you're afraid of, the things that make you anxious."

"Breathing is really interesting because it's the one physical function that is right at the edge between consciousness and unconsciousness."

"We think that particularly at the beginning as you're getting used to it and doing it, it's good to pick at least once but hopefully maybe three times during the day."

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ABOUT THE GUEST

Dr. David Spiegel serves as the Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He also holds the role of Director for both the Center on Stress and Health and the Center for Integrative Medicine. With a remarkable body of work, Dr. Spiegel's contributions encompass thirteen published books, 425 scientific journal articles, and 175 book chapters spanning hypnosis, psychosocial oncology, stress physiology, trauma, and psychotherapy for stress, anxiety, and depression. His pioneering research has garnered support from esteemed institutions including the National Institute of Mental Health, the National Cancer Institute, the National Institute on Aging, and the National Center for Complementary and Integrative Health, alongside various foundations. Beyond these credentials, Dr Spiegel is also the co-founder and Chief Scientific Officer of revolutionary self-hypnosis app, Reveri.

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Bitesize: The Mirror Principle - Master This to Achieve Any Goal

Fri, 23 Feb 2024 00:00:00 -0000

Angela presents a segment from a live appearance in which she discusses the Mirror Principle, a transformative concept that can significantly impact one's ability to achieve goals. The episode begins by defining the Mirror Principle as a reflection of self-identity and paradigm, emphasising the importance of creating a clear and intentional identity when pursuing a goal. Through personal anecdotes and examples, the host illustrates how the Mirror Principle operates in various aspects of life, from physical health to financial success

KEY TAKEAWAYS

The Mirror Principle emphasises the importance of creating a clear and intentional identity when pursuing goals.
The reflection in the mirror represents past decisions, behaviours, and identity, not the immediate reality.
Reprogramming the subconscious mind through intentional identity creation is crucial for achieving long-term goals.
Celebrating wins, practicing gratitude, and prioritizing key actions are essential steps in reinforcing the desired identity.
Understanding paradigms and worldviews is vital in aligning actions with the desired identity and overcoming self-sabotage.

BEST MOMENTS

"You're creating this very strong image of who this person is."

"You cannot hate yourself into a great body."

"Gratitude is the massive amplifier."

"Who am I being is the question I want you to ask most often during your day."

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How To Activate Your Heroic Potential with Brian Johnson

Tue, 20 Feb 2024 00:00:00 -0000

Angela is joined by special guest, Brian Johnson, to delve into the concept of Arete, an ancient Greek word meaning virtue or excellence. Brian emphasises the importance of living with Arete to close the gap between one's potential and actual self. They discuss the significance of energy, work, and love as the "big three" fundamentals for a fulfilling life.

The conversation touches on topics such as building anti-fragile confidence, the role of meditation in improving consciousness, and the necessity of humility in maintaining success. Brian shares practical tips for optimising daily routines, focusing on the process rather than the outcome, and cultivating a mindset of continuous improvement

KEY TAKEAWAYS

Prioritise energy, work, and love by focusing on eating, moving, sleeping, breathing, and focusing the mind consistently.
Embrace challenges as opportunities to grow stronger by maintaining faith, having a plan, and being prepared for setbacks.
Start and end each day intentionally to set the tone for productivity and well-being.
Recognise the importance of humility in acknowledging the need to consistently sharpen your skills and prioritize self-care.
Plan and structure your day to align with your vision of a successful and fulfilling day, focusing on the small things that matter most.

BEST MOMENTS

"The science, as I understand it, is unequivocal. You need to have a sense of what you want, but then you need to rub it up against reality."

"The higher the mountain, the more important the most basic fundamentals are. You better be doing the smallest little things well."

"I adamantly do not agree with the basic idea of the law of attraction that states that you simply need to imagine that which you want to see manifested in your life."

"I love the separation between the process and the outcome. Clearly we want to have goals, outcome goals that we're thinking about."

"The first and most importantly, think about that. What would a masterpiece day look like for you?"

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Listen to the episode "Unashamedly Superhuman with Jim Steele" here - https://link.chtbl.com/l87erilz

ABOUT THE GUEST

Brian Johnson is the Founder & CEO of Heroic Public Benefit Corporation and the author of Areté: Activate Your Heroic Potential. He’s 50% Philosopher + 50% CEO and 101% committed to helping create a world in which 51% of humanity is flourishing by the year 2051. As a Founder/CEO he’s built and sold two social platforms. As a Philosopher/teacher, he’s helped millions of people from around the world, trained 10,000+ Heroic Coaches from 100+ countries and created a protocol that science says changes lives. He lives in the country outside Austin, Texas, with his wife, Alexandra, and their two kids, Emerson and Eleanor.

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Bitesize Biohack: Longevity, Detoxification & Cellular Energy with Dr Christopher Shade

Fri, 16 Feb 2024 00:00:00 -0000

Angela is joined by Dr Christopher Shade to talk about the importance of phosphatidylcholine in the body and how it plays a crucial role in cell membranes and organelles. They also delve into the significance of maintaining healthy membranes for optimal biochemical power and the consequences of damaged membranes. The conversation then shifts to the topic of toxicity, specifically mercury, and the process of detoxification.

KEY TAKEAWAYS

Phosphatidylcholine is an important component of cell membranes and membranous organelles, and its deficiency can lead to cell disruption and dysfunction.
Membranes play a crucial role in driving biochemical power in the body by separating opposites and maintaining polarity.
Mercury toxicity can be a concern, especially from consuming larger fish like tuna and swordfish. Choosing smaller fish with lower mercury levels is recommended.
Mercury detox involves using glutathione and glutathione S-transferase to release mercury from proteins in cells, pushing it out of the cell with the help of ATP and magnesium, and eliminating it through bile flow and stool.

BEST MOMENTS

"Membrane drives all biochemical power in the body by separating opposites." - Interviewee

"You can eat those as your sole protein source three times a day and never become toxic." - Interviewee

"The way you do mercury detox, and this is really a model for how you do all detox." - Interviewee

"We should live really strongly past our 80s. We should pretty easily get up to around 100."

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Happy Hormones, Happy You - with Dr Milli Raizada

Tue, 13 Feb 2024 00:00:00 -0000

Angela is joined by Dr Milli Raizada who discusses the topic of hormone imbalance, specifically focusing on oestrogen dominance and its impact on women's health. She breaks down the concept of oestrogen dominance and explains that it can occur due to various factors such as excess oestrogen production, impaired oestrogen breakdown, and exposure to oestrogen mimickers in the environment.

Dr. Milli also talks about the importance of understanding the role of hormones in the body and how they can be influenced by lifestyle factors such as nutrition, exercise, sleep, and stress management, addressing the challenges in diagnosing and treating hormone imbalances within the current medical system, highlighting the need for more research and personalised approaches to care.

KEY TAKEAWAYS

Oestrogen dominance is a complex issue that can occur through multiple mechanisms, including high oestrogen levels, low progesterone levels, and exposure to xenoestrogens.
Lifestyle factors such as nutrition, exercise, sleep, and avoiding toxic substances play a crucial role in hormone balance and overall health.
Perimenopause is a phase characterised by fluctuating and declining oestrogen levels, which can lead to various symptoms such as weight gain, brain fog, and mood changes.
Personalised management plans, including hormone replacement therapy (HRT), can be beneficial for women experiencing perimenopausal symptoms, but lifestyle changes should also be incorporated.
Body identical HRT, which includes oestrogen and progesterone, is the recommended approach, while bioidentical HRT is unregulated and lacks robust clinical trials. Progesterone therapy can be individualised based on patient needs and preferences.

BEST MOMENTS

"We know oestrogen is broken down and then we look at those oestrogen metabolites... they have been associated and correlated with certain health conditions."

"We need to remember that [the NHS] is an excellent system for people who are presenting who are unwell and not necessarily people who are wanting preventative care."

"Nutrition is the biggest pillar in the chapter in my book... eating unprocessed whole foods is very important."

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ABOUT THE GUEST

My name is Dr Milli Raizada, a UK based GP, lifestyle medicine doctor, Senior Clinical lecturer in Primary Care Academia at Lancaster University, GMC (our regularly body) associate, educator and health advocate and podcast host of Boost & Biohack your health.

I have a strong passion for medication education and educating the public on health topics with a particular interest in the principles of lifestyle medicine and how we can utilise these to optimise our hormonal health and reverse chronic conditions eg type 2 diabetes.

Please follow me on my Instagram page for health education: @drmilli

My website is www.drmilli.co.uk for blog posts, recipes and information on how to book for educational events and talks.

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Bitesize: Unlocking Vitality -The Secret Hack to Skyrocket Your Metabolism & Energy with Dr Steven Gundry

Fri, 09 Feb 2024 00:00:00 -0000

Angela presents a bitesize featuring Dr. Stephen Gundry, a renowned cardiologist and author, focussing upon mitochondrial uncoupling, a fascinating process that can turbocharge metabolism and aid in weight loss. Dr. Gundry explains how mitochondria, the powerhouses of our cells, generate energy through the coupling of oxygen and protons.

KEY TAKEAWAYS

Mitochondrial uncoupling is a process that turns cells into high-performance machines, similar to a Ferrari.
Uncoupling allows mitochondria to release excess pressure and protect themselves from damage caused by the energy production process.
Uncoupling leads to the generation of heat, which helps in maintaining body temperature.
Uncoupling also reduces the workload of each mitochondrion, allowing them to divide and create more mitochondria within a cell.
Older people who are thriving and individuals in blue zones have highly uncoupled mitochondria, which contributes to their longevity and overall health.

BEST MOMENTS

"Believe it or not, the best way to keep your mitochondrial healthy is to uncouple them."

"We reduce the work of each mitochondria, but because mitochondria have their own DNA, they can divide and make more mitochondria within a cell without the cell dividing."

"And then you start looking at some of the blue zones, and it turns out that the food that these blue zones eat our foods that hopefully we'll talk about are really good at uncoupling mitochondria."

"There's a theory of aging called the cost of living hypothesis. And it's quite a nice theory. And that says the higher your metabolic rate, the shorter your lifespan."

VALUABLE RESOURCES

Click here to listen to the full episode (216) with Dr Steven Gundry - https://omny.fm/shows/high-performance-health/unlock-the-keto-code-without-actually-going-keto-a

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Unlocking Hidden Doors: The Role of Psychedelics in Healing Anxiety, Depression & Expanding Human Consciousness with Matt Zemon

Tue, 06 Feb 2024 00:00:00 -0000

Angela talks to author and psychedelics expert Matt Zemon, about psychedelics and their potential for personal growth and healing.

Matt shares his personal journey with psychedelics, including his first experience and the profound insights he gained. They discuss the importance of intention, set, and setting when using psychedelics, as well as the different types of psychedelics and their effects.

Matt emphasises the role of integration in harnessing the transformative power of these substances and how they can help individuals connect with their true selves and experience a sense of interconnectedness

KEY TAKEAWAYS

Psychedelics can be a catalyst for personal growth and self-discovery, but they are not a cure-all and should be approached with caution.
The three key factors for reducing risk when using psychedelics are source (knowing where the medicine comes from), set (having the right mindset and intention), and setting (creating a safe and supportive physical environment).
Different psychedelics have different effects and purposes. For example, MDMA can be used for treating PTSD, psilocybin can facilitate deep introspection, and DMT can provide profound spiritual experiences.
Integration work is crucial after a psychedelic experience to incorporate the insights and lessons into everyday life.
Psychedelics can also be beneficial for end-of-life care, helping individuals and their families navigate the process with more peace and acceptance.

BEST MOMENTS

"The first thing they're going to do is quiet down your default mode network. So that's that inner narrator that is constantly telling you you're not enough, you need to do more, you're not worthy."

"I think that combination of three medicines over a few days is really a powerful arc."

"It's so interesting what you're saying. So interesting. I remember being with my father when he passed away and just realizing in those final moments, the just how much human touch could make a difference."

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Angela's episode with Dr Dani Gordon on Medical Cannabis, CBD and Resilience - https://link.chtbl.com/EP214_Dr_Dani_Gordon

ABOUT THE GUEST

Matt Zemon, MSc, a passionate advocate for responsible psychedelic use, holds a Master's in Psychology and Neuroscience of Mental Health from King’s College London. As an entrepreneur, he co-founded HAPPŸŸ for psychedelic-assisted therapy, PSYCHABLE connecting seekers with practitioners, and TAKE2MINUTES, a nonprofit promoting mental wellbeing. Author of "Psychedelics for Everyone," Matt guides individuals through transformative psychedelic experiences, fostering purpose and understanding. His work seeks to redefine perceptions, emphasizing the therapeutic potential of psychedelics for personal growth and healing.

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Bitesize: Banish Brain Fog, Boost Mood & Support Healthy Oestrogen Levels

Fri, 02 Feb 2024 00:00:00 -0000

www.angelafosterperformance.com/hormones

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 D Glucarate, 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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Passion Struck: Unlock Your True Potential, The Finnish Art of Sisu, Resiliency & High Performance with John R Miles

Tue, 30 Jan 2024 00:00:00 -0000

Angela talks to special guest, John R. Miles, author of the book "Passion Struck." John shares his personal journey of resilience and overcoming challenges, including a traumatic brain injury. He discusses the importance of inner grit and perseverance in pursuing one's passions, and emphasises the need to break free from a routine that lacks fulfilment and offers practical advice on how to align intentions with actions.

He also explores the concept of self-mastery and the power of reinvention, delving into the mindset and behaviours of high performers, the importance of reading and continuous learning, and the role of intentionality in achieving success

KEY TAKEAWAYS

The book "Passion Struck" explores the mindset and behaviours necessary for creating a fulfilling and passionate life.
The key to breaking free from a life that feels unfulfilling is to align your intentions with your actions and make intentional changes in one area of your life at a time.
Developing self-mastery and overcoming self-doubt are crucial components of living a passion-driven life.
Time is malleable, and by optimising your time and being intentional with your actions, you can accomplish more in less time.
Reinvention and continuous learning are essential for personal growth and success in a rapidly changing world.

BEST MOMENTS

"It's really coming down to this feeling of, do you want to keep perpetuating a life where you're making other people's dreams come true, but you're not making your own dreams come true?"

"To break free from that, it's not something that's just done overnight. I think the first thing that you've got to do is create awareness that you have these behaviours in the first place."

"The upper limit problem is something that a lot of us face, we tend to think that we can only grow so far."

"The more intentional actions that you start taking in these micro choices that make up your day, the easier that path is going to become."

VALUABLE RESOURCES

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John R Miles - https://johnrmiles.com/

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ABOUT THE GUEST

John R. Miles, a leading authority on intentional behavior change, personal growth, and mattering, is a beacon of inspiration and transformation. As a celebrated leader, captivating keynote speaker, and the host of the award-winning podcast “Passion Struck with John R. Miles,” he’s on a mission to help individuals unlock their untapped potential, challenge the status quo, and embark on a journey toward a profoundly meaningful and purpose-driven life.

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The Impact of Birth Control On Stress with Dr Sarah E Hill

Fri, 26 Jan 2024 00:00:00 -0000

Angela and guest Dr Sarah Hill discuss the fascinating research on the stress response and cortisol in relation to hormonal birth control, highlighting the profound influence of sex hormones on the body and how women on hormonal birth control have a blunted cortisol response to stress.

KEY TAKEAWAYS

Women on hormonal birth control have a blunted cortisol response to stress.
Cortisol is beneficial in the short term for coping with stress and memory formation.
Chronic exposure to cortisol can be detrimental to the body, leading to a shutdown of the stress response.
Women on the birth control pill exhibit a blunted cortisol response similar to individuals with PTSD or trauma.
The first three months of birth control pill use may cause the HPA axis to go into overdrive, leading to a shutdown of the stress response.

BEST MOMENTS

"Cortisol helps our body and our brain cope with whatever it is that we're experiencing that's stressful."

"Women who are on the birth control pill exhibit this blunted cortisol response to stress because they essentially have the HPA axis, which is the brain adrenal axis, which is the thing that drives cortisol release and regulates cortisol release."

"I think the body goes into cortisol overdrive when you go on the pill, and I think it probably has to do with the progestins binding to these cortisol receptors."

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Episode 101 - https://omny.fm/shows/high-performance-health/how-the-pill-changes-everything-your-brain-on-birt

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Heart Rate Variability, Resilience and High Performance with Kristen Holmes

Tue, 23 Jan 2024 00:00:00 -0000

Angela is joined by Kristen Holmes, to discuss the features and benefits of the WHOOP physiological monitoring device. They delve into the concept of recovery and how WHOOP helps individuals understand their body's response to external stress.

They also explore metrics such as heart rate variability, strain, and sleep consistency, highlighting their importance in achieving optimal health and performance, looking at the impact of circadian rhythms, light exposure, and sleep-wake times on overall well-being.

KEY TAKEAWAYS

WHOOP is a 24/7 physiological monitoring device that tracks heart rate, heart rate variability, strain, and sleep.
Recovery is a key metric that measures how well your body is adapting to external stressors.
Sleep regularity, or consistent sleep-wake times, is crucial for optimal health and functioning.
Heart rate variability is a measure of your body's ability to adapt to stress and is associated with improved cardiovascular and metabolic function.
Strain is a measure of cardiovascular load and can be influenced by factors such as exercise intensity, sleep, and stress levels.

BEST MOMENTS

" We want to try to get ourselves into a regular sleep-wake cycle, we want to focus on waking up at a similar time every single day, because what that does is then where our exposure to light is happening at a similar time”

"When we started this whole kind of campaign around strain, it was really to understand how hard your heart is working."

"I think it's just getting out of this, like, step mindset and thinking about, 'Alright, how hard is my heart working? And how active am I versus sedentary?'"

"It’s velocity-based training is kind of what we're understanding how quickly you're moving the weights. And there's an algorithm that helps us understand what that load on your musculoskeletal is."

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WHOOP - https://www.whoop.com/gb/en/thelocker/podcast-5-kristen-holmes-vp-performance-ncaa-champion-coach/

ABOUT THE GUEST

As Vice President of Performance Science at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching.

Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

Kristen works with hundreds of the best tactical, professional, surgical teams, corporate, and NCAA Athlete Teams in the world, helping them interpret WHOOP data to optimize training, recovery, and sleep behavior. Kristen's research focuses on the temporal organization of circadian influences and their effect on physiological and psychological resilience.

Kristen was a 3x All American, 2x Big 10 Athlete of the year at the University of Iowa, competing in both Field Hockey and Basketball, and a 2021 University of Iowa Hall of Fame Inductee. 7-year member of the U.S. National Field Hockey Team and one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and a National Championship at Princeton University.

Kristen has an MIT Sloan Artificial Intelligence Certificate, M.A. Psychology, and Sports Performance, B.A., Political Science, University of Iowa, Ph.D. Candidate, University of Queensland. Kristen serves as a Science Advisor to Levels Health, Science Advisor to Arena Labs, Advisor to Evolve Leadership, a Performance Ambassador to Liminal Collective, and sits on the Tactical Leadership Board of Sports Innovation Lab.

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90-Second Success Formula Daily Habit Mastery for Achieving Your Goals

Fri, 19 Jan 2024 00:00:00 -0000

Angela discusses the importance of controlling the process in order to achieve goals. While we may not have control over the outcome, we can control our actions and focus on the present moment.

Angela looks at the need to celebrate wins along the way and avoid comparing ourselves to others, as comparison can be demotivating. She also explores the emotional cycle of change and the stages one goes through when trying to create behaviour change

KEY TAKEAWAYS

While we may not have control over the outcome, we can control the process by visualising ourselves doing the work and taking steps towards our goals.
Instead of focusing on the gap between where we are and where we want to be, it's important to celebrate the progress we make each day. This helps to stay motivated and avoid comparing ourselves to others.
The emotional cycle of change consists of stages such as uninformed optimism, informed pessimism, the valley of despair, informed optimism, and success.
Pushing through the valley of despair is crucial for achieving goals.
Prioritise the actions that will have the most impact on moving closer to your goals.
Make small, consistent changes that build self-confidence and self-esteem

BEST MOMENTS

"Comparison is really the thief of joy."

"If you go through that valley of despair and then you kind of step back, you don't continue with what you're doing, you're not going to achieve your goals."

"When we follow through on things, that helps to build our self-confidence and our self-esteem."

"If you just focus on getting 1% better every day, within 12 months you will be 37 times better."

VALUABLE RESOURCES

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Peptides, Gut Health & Hormone Secrets with Dr Jacey Folkers

Tue, 16 Jan 2024 00:00:00 -0000

Angela is joined by functional medicine practitioner, Dr. Jacey Folkers, who specialises in optimising health through lifestyle changes, peptides, hormone replacement therapy, and supplements.

They discuss the importance of prioritising gut health and addressing gut issues, such as leaky gut and malabsorption, which can lead to autoimmune conditions, chronic fatigue, and weight loss resistance. They also delve into the role of insulin resistance in hormone imbalances, particularly in women with conditions like PCOS, and how peptides like semi-glutide can positively influence insulin resistance and improve hormonal balance.

KEY TAKEAWAYS

Prioritising gut health is crucial for overall health and well-being, especially for individuals who exercise frequently.
Insulin resistance can lead to hormone imbalances in women, and addressing insulin resistance can have positive effects on hormonal health.
Artificial sweeteners, especially those found in processed foods and drinks, can have negative effects on the body and should be avoided or minimised.
Supplementing with key nutrients like magnesium, B vitamins, and antioxidants can support energy production, combat oxidative stress, and promote overall health.
Getting adequate sleep is important for optimal health, and prioritising sleep hygiene and creating a consistent sleep schedule can have a significant impact on well-being.

BEST MOMENTS

“There's no such thing as a magic supplement or magic pill, you got, you still have to do all of the work."

"I feel everyone should be taking CoQ10 like after the age of like 35 because it just kind of is going to decline."

"I think I just need a lot more relaxation and rest than I because I just go I, I like to go, go, go, go, go. But, that's like humans today."

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Free Fasting Guide - www.angelafosterperformance.com/fasting
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Blokes - https://blokes.co/about/

ABOUT THE GUEST

Dr. Jacey Folkers is a doctor of chiropractic, functional medicine practitioner, author, educator, and co-founder of Blokes and Joi. He is a graduate of the University of Nebraska at Lincoln with a degree in Exercise Science and Sports Medicine studies. Dr. Folkers completed his Doctorate degree in Chiropractic from Clevel and Chiropractic College. He continues to stay abreast of the latest medical findings as he continues medical programs and has completed postgraduate studies in areas of clinical nutrition, rehabilitative exercise, and functional medicine.

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Bitesize: The Power of Visualisation

Fri, 12 Jan 2024 00:00:00 -0000

Angela delves into the power of visualisation, discussing goal visualisation and process visualisation.

She emphasises the importance of embodying the person who achieves the goals and taking inspired action, and touches on the significance of belief in oneself and the universe's power to help manifest goals

KEY TAKEAWAYS

Visualisation is a powerful tool for achieving goals, and there are two types: goal visualisation and process visualisation.
Goal visualisation involves visualising the outcome and feeling of achieving a goal.
Process visualisation focuses on visualising the steps and actions taken to reach the goal.
Taking inspired action, developing self-discipline, and releasing attachment to outcomes are important for achieving goals and co-creating with the universe.

BEST MOMENTS

"You're effectively co-creating with the universe, but you're releasing attachment. That this is going, everything is unfolding for you."

"Every action you take is a vote for the type of person you wish to become."

"How does your ideal self show up and conduct activities? What kind of decisions does he or she make? What habits and routines do you have to support yourself in that process?"

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Overcome Limiting Beliefs and Step Into Your Future Self with Paul Sheppard

Tue, 09 Jan 2024 00:00:00 -0000

Angela is joined by Paul from Mindset Change UK, to discuss the key factors that prevent people from living their best lives and creating the changes they desire. Paul explains that conditioning from the past often holds people back, leading to self-sabotage and an upper limit problem.

They delve into the importance of devaluing negative thoughts and programs, as well as the role of coaching in overcoming anxiety and achieving personal growth. They also explore the concept of self-love and the power of mindfulness in shifting mindset.

KEY TAKEAWAYS

Conditioning from the past often prevents people from living their best lives.
Conditioning can occur at any age, not just during childhood.
Anxiety is often caused by neglecting emotional and physical needs.
Seeking help and coaching is important for personal growth and overcoming limitations.
Focussing too much on the mind rather than the mind-body-heart connection can also lead to anxiety.
Devaluing negative thoughts and programs is important in order to break free from them and create new, positive beliefs.

BEST MOMENTS

"We can have what's known as an upper limit problem. So some people get to a certain level when it comes to success and then they do everything they can to sabotage the hell out of it."

"There is a lot of science talking about what we pick up conditioning-wise from our parents and adult caregivers as we were growing up."

"The more we begin to devalue it and make it boring... the more quickly we change."

"If you're not seeking help, you're falling into the trap of staying miserable. You're falling into the trap of struggling, which is another way of you not reaching your goals."

VALUABLE RESOURCES

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ABOUT THE GUEST

Paul Sheppard is a life-transforming anxiety and mindset coach, hypnotherapist, and host of the top ten Mindset Change podcast. He is on a mission with his holistic approach to help everybody set themselves free from limiting mindsets and feel less anxious and more empowered.

Paul coaches people 121 or in groups online around the world, and you can reach him here.

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Bitesize: Make 2024 Your Best Year - How to Remove Hidden Blocks to Achieving Your Goals

Fri, 05 Jan 2024 00:00:00 -0000

Angela kicks off the new year with a bitesize episode exploring the real reason why people may not be achieving their goals, and looking at the power of the subconscious mind, which directs 90% of our actions.

To achieve our goals, Angela suggests developing habits and rituals that become automatic, highlighting two potential obstacles: values that are not aligned with the goal and hidden commitments in other areas of life

KEY TAKEAWAYS

The subconscious mind plays a significant role in directing our actions and behaviours, with 90% of our actions being driven by the subconscious.
To achieve goals, it is important to establish habits and rituals that become automatic and aligned with our values.
Hidden commitments can hinder goal achievement, and it is crucial to identify and address them.
Resistance and hidden commitments are different, with resistance being the feeling of not wanting to follow through on a particular action, while hidden commitments arise from conflicting priorities or commitments.
Motivation comes through action, so it is important to start taking action towards goals rather than waiting for motivation to appear.

BEST MOMENTS

"Now, we know that 90% of what we do is directed by our subconscious mind, not by the conscious mind."

"Understanding that you will always act in alignment with your highest values is really, really important."

"Resistance is when we feel like we can't sort of or we don't want to follow through on a particular area."

"Motivation comes through action. So do not wait for motivation to get started."

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Stop Training Like A Man! The Science on Working With Your Hormones for Extraordinary Results with Dr Stacy Sims

Tue, 02 Jan 2024 00:00:00 -0000

Angela is joined by Dr. Stacy Sims, who discusses the updated science and recommendations for women's health and fitness, specifically focusing on the menstrual cycle, perimenopause, and postmenopause.

She highlights the importance of adapting exercise and training strategies to accommodate the changes in hormone levels and body composition during these stages. Dr. Stacy Sims emphasises the need for a personalized approach, taking into account individual experiences and tracking of the menstrual cycle. She also discusses the benefits of high-intensity interval training (HIIT) and sprint interval training (SIT) for women, as well as the importance of resistance training

KEY TAKEAWAYS

Hormone therapy, also known as menopause hormone therapy, is a tool that can help mitigate symptoms of menopause, such as mood swings, sleep issues, and vasomotor symptoms.
However, it does not replace the need for lifestyle changes to improve body composition and overall health.
Women in perimenopause and postmenopause should focus on high-intensity interval training (HIIT) and sprint interval training (SIT) to stimulate glycolytic activity and enhance mitochondrial health.
This type of training can be done through various exercises, such as running, cycling, rowing, or plyometric movements.
Resistance training, particularly power-based exercises like deadlifts, squats, and shoulder presses, should be a consistent part of a woman's exercise routine.
Periodizing resistance training can help target specific muscle groups and prevent boredom.
Supplements like black currant juice concentrate, tart cherry juice, creatine, omega-3s, and vitamin D can be beneficial for women's health.

BEST MOMENTS

"We have to look at getting some more oxidative capacity. So that's when zone two might come in handy.”

"So when we're looking at mitochondria and function, that is all about that high-intensity glycolytic stuff that we're women don't have a lot of so then it causes an up regulation of the Transport mechanisms."

"We have two weeks of focus training and then one week of full recovery. And in that recovery week, this is your mobility.”

"If you're doing two weeks on one week off, or you're doing three weeks on one week off or whatever it is, you have a six week focus of maybe deadlift or all posterior chain."

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Episode 94 - https://omny.fm/shows/high-performance-health/094-hp

Episode 185 - https://omny.fm/shows/high-performance-health/science-backed-training-sleeping-and-fasting-proto

ABOUT THE GUEST

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

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Bitesize Biohack: The Neuroscience of Achieving Your Goals with John Assaraf

Fri, 29 Dec 2023 00:00:00 -0000

Angela presents a bitesize version of her conversation with John Assaraf, a leading high-performance success coach and behavioural neuroscience researcher, who discusses the main obstacle holding people back from achieving their best lives, which he identifies as ignorance.

He explains that ignorance simply means not knowing, and it refers to the beliefs and patterns that individuals have developed over time. John also emphasises the power of the human brain and the potential for individuals to consciously rewire their beliefs and self-image

KEY TAKEAWAYS

Ignorance is the main obstacle holding people back from achieving their best lives.
Beliefs are patterns created and reinforced over time, regardless of whether they are true or empowering.
It is possible to deliberately and consciously create new belief systems and upgrade one's self-image.
Lack of knowledge and skills is no longer an excuse with the availability of information through technology.
Achieving one's fullest potential requires bridging the gap between what is known and what needs to be known and done.

BEST MOMENTS

"The number one thing holding people back is ignorance. Not knowing what they don't know."

"We've become conditioned and hypnotized by what society expects us to achieve."

"Belief is nothing more than a pattern that was created and reinforced over time."

"The brain is agnostic to truth or fiction. Anything I learned to believe became reinforced."

VALUABLE RESOURCES

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Free Fasting Guide - www.angelafosterperformance.com/fasting
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Episode 236 - https://omny.fm/shows/high-performance-health/reprogram-your-brain-to-achieve-any-goal-with-john

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How To Manifest What You Really Want with Brandon Beachum

Tue, 26 Dec 2023 00:00:00 -0000

Angela interviews Brandon Beacham, author of "The Golden Key" and host of the Positive Heads podcast, to delve into topics such as manifestation, spirituality, and consciousness.

Brandon shares his journey from a conservative Christian upbringing to exploring metaphysical phenomena and the ultimate nature of reality. They discuss the importance of maintaining a positive mindset, embracing personal growth challenges, and living in resonance with the universe. Brandon also shares his experience with fasting and the benefits it brings to spiritual connection and overall health

KEY TAKEAWAYS

Trust the mystery and embrace the unknown.
Stop trying to figure everything out and trust that everything is happening for your highest good.
See everything as a reflection of yourself.
Understand that everything and everyone you encounter is a mirror, showing you something about yourself.
Practice self-love and release judgment.
Recognise your worthiness and let go of comparing yourself to others.
Approach challenges with grace and ease.
Instead of resisting or judging difficult situations, embrace them as opportunities for growth and learning.

BEST MOMENTS

"You are as worthy of all the goodness that life has to offer. You are as worthy as any other being ever has been, could be, or will be."

"You are the lead actor, actress star in your own private movie, like everything is the prop in your movie, like source is so infinite, there's enough universes for us all to be the star of a universe of a world."

"You are so incredibly worthy. So tapping into and knowing that truth and always looking at it through the eyes of humility of like, okay, I'm here to grow and to serve."

"Stop trying to figure it all out and resonate with these perspectives that we've shared today. Resonate with trusting the mystery, self-analysing, why is this happening for me? What can I learn from this? How can I grow?"

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 236 - https://omny.fm/shows/high-performance-health/reprogram-your-brain-to-achieve-any-goal-with-john

Episode 275 - https://omny.fm/shows/high-performance-health/the-secrets-to-self-mastery-for-success-and-abunda

ABOUT THE GUEST

Brandon Beachum is an entrepreneur, thought leader, author, and host of The Positive Head Podcast, as well as the late-night style talk show, Optimystic. Brandon has been a serial entrepreneur since childhood, and in 2011 while living on a friend’s couch he co-founded what is present-day ResortShare. In 2015, ResortShare was named the 569th fastest-growing private company in America in the annual Inc. 5000 fastest-growing companies list. Later that same year was when Brandon began The Positive Head Podcast, which to date has amassed over 15M downloads and has consistently rated in the Top Five in the “Spirituality” category on Apple. Today, Brandon's primary focus is on helping people shift their perspectives to innerstand the “ultimate nature of reality'' and create more of what they want to see in their world!

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Bitesize Biohack: Fasting in Perimenopause with Dr Mindy Pelz

Fri, 22 Dec 2023 00:00:00 -0000

Angela interviews Dr. Mindy Pelz about the importance of fasting for women, particularly those in perimenopause. They discuss how hormonal changes during this stage of life can impact fasting and offer insights on how to optimise fasting for progesterone production.

Dr. Pelz emphasises the need for women over 40 to adapt their lifestyle and diet to support their changing hormones, and shares her personal experience and provides practical tips on tracking cycles, adjusting carbohydrate intake, and listening to hunger cues

KEY TAKEAWAYS

Estrogen levels fluctuate during perimenopause, leading to symptoms such as hot flashes, changes in skin and hair, and increased insulin resistance.
Women over 40 can benefit from fasting to help manage the hormonal changes associated with perimenopause.
Tracking menstrual cycles and using hunger as a guide can help determine the optimal fasting and carbohydrate intake for progesterone production.
Spotting during perimenopause is a sign that progesterone levels need support, and increasing glucose and nurturing oneself can help regulate the menstrual cycle.
Adjusting fasting, carbohydrate intake, and exercise intensity based on hormonal fluctuations can help optimise hormone balance during perimenopause.

BEST MOMENTS

"The lifestyle you did at 30 is not going to necessarily work for you at 40. The diet and exercise plan that kept you in great shape at 35 doesn't have the same effect at 45."

"In the beginning stages of our 40s, our estrogen is going up and down. So what that means to us is that we're gonna have days we feel completely normal, and we're gonna have days where we feel horrible."

"When all of a sudden it became day 35, and it didn't appear that my cycle was coming. I used my hunger as insight into what I needed to do."

"If you're spotting, that is a clear sign that progesterone needs your help. So let's bring carbs up and let's bring fasting down. And then you'll see that the cycle starts."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 249 - https://omny.fm/shows/high-performance-health/intermittent-fasting-for-women-how-to-fast-like-a

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Neuroscience, The Root Causes of Memory Loss and How To Protect Your Brain with Dr Dale Bredesen

Tue, 19 Dec 2023 00:00:00 -0000

Angela is joined by Dr. Dale Bredesen, who discusses the prevalence of Alzheimer's disease and the difference between Alzheimer's and other forms of dementia.

He emphasises the importance of early detection and treatment, as Alzheimer's is a progressive disease that can be present for many years before symptoms appear. Dr. Bredesen explains the four phases of Alzheimer's and the potential for prevention and reversal of cognitive decline through lifestyle interventions.

KEY TAKEAWAYS

Alzheimer's disease is a common and devastating form of dementia that affects millions of people worldwide.
Alzheimer's is characterized by a progressive decline in cognitive function, including memory loss, difficulty with language and communication, and impaired daily functioning.
Early detection and intervention are crucial in managing Alzheimer's disease.
The earlier the treatment is initiated, the better the chances of preventing or reversing cognitive decline.
Lifestyle factors such as diet, exercise, sleep, stress management, brain training, detoxification, and targeted supplements play a significant role in preventing and managing Alzheimer's disease.
Hormone therapy, specifically bioidentical hormone replacement, may be beneficial for women experiencing menopause-related cognitive decline

BEST MOMENTS

"Your generation is the first generation that does not have to fear Alzheimer's."

"We can pretty much prevent it or do early reversals in just about everyone."

"We do see people even in late stages where we get some improvement, but they don't tend to come all the way back to normal."

"Sleep is one of the ways that you stay sharp, that you improve your processing speed."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 212 - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast

ABOUT THE GUEST

Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor Stanley Prusiner. He was a faculty member at UCLA from 1989 to 1994 and was then recruited by the Burnham Institute to direct the Program on Aging. In 1998, he became the founding president and CEO of the Buck Institute for Research on Aging and adjunct professor at UCSF. In 2013, he returned to the University of California, Los Angeles (UCLA) as director of the Easton Center for Alzheimer’s Disease Research and he is currently a professor.

The Bredesen Laboratory studies basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective therapeutics for Alzheimer’s disease and other neurodegenerative conditions, which has led to the publication of over 200 research papers. He is the principal investigator for the Alzheimer’s Disease Research Center at UCLA. He established the ADDN (Alzheimer’s Drug Development Network) with Dr. Varghese John in 2008, leading to the identification of new classes of therapeutics for Alzheimer’s disease. His group has developed a new approach to the treatment of Alzheimer’s disease, the MEND protocol, and this approach has led to the first description of a reversal of symptoms in patients with mild cognitive impairment (MCI) and early Alzheimer’s disease. Dr. Bredesen is the author oftwo New York Times best sellers: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Declineand The End of Alzheimer's Program.

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Bitesize Biohack: Do This For A Healthy Holiday Season

Fri, 15 Dec 2023 00:00:00 -0000

Angela shares her tips for navigating the holiday season and finding relaxation and enjoyment amidst the hustle and bustle, stressing the importance of being present and taking time for self-care and quality time with loved ones.

Angela suggests practices such as spending time away from social media, engaging in morning rituals like stretching and meditation, practicing gratitude, and getting outside for walks. She also offers suggestions for quick and effective workouts, as well as strategies for maintaining healthy eating habits during the holiday season.

KEY TAKEAWAYS

Take the time to reflect on what happened in the past year, what you're proud of, and what you loved.
This exercise can be powerful in setting the stage for goal setting in the future.
During the holiday season, slow down and be present with your loved ones.
Disconnect from social media and focus on connecting with those closest to you.
Use the holiday season as an opportunity to indulge in self-care activities. This can include stretching, yoga, journaling, meditation, and practicing gratitude.
Taking care of yourself can lead to positive mental health outcomes.
Spend time outdoors, whether it's going for a morning walk or taking a stroll after a big meal.
Being in nature and getting some fresh air can have positive effects on your health and well-being.

BEST MOMENTS

"I really think if you can give yourself permission... to really kind of focus on you, a bit more self-care, and enjoying time with family and friends."

"Gratitude is highly correlated with positive mental health outcomes... it just is such a lovely, lovely thing to do."

"Heart rate variability improves when we're doing things that we love, or things that are really in alignment with our highest values."

"Reflecting on what you've been doing is a really important part of closing out that year."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

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Free Fasting Guide - www.angelafosterperformance.com/fasting
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Burn Fat Fast, Optimise Fasting & Find Your Best Time to Eat Carbs with Mia Johanna Dige

Tue, 12 Dec 2023 00:00:00 -0000

Angela talks to Mia Johanna Dige from Lumen, about the concept of metabolic flexibility and how it impacts our overall health. Mia, a specialist in nutrition and metabolic health, explains that metabolic flexibility refers to the ability to efficiently switch between using fats and carbohydrates as fuel sources. She highlights the importance of metabolic health as a foundation for achieving various health goals and discusses how Lumen, a breath analysis device, can help individuals track their metabolic flexibility in real-time.

Mia also delves into the role of stress, fasting, and exercise in optimising metabolic flexibility and shares insights on how to use the Lumen device to personalise nutrition and fasting strategies

KEY TAKEAWAYS

Metabolic flexibility is the ability to efficiently switch between using fats and carbohydrates as fuel sources.
Metabolic health is the foundation for achieving various health goals, such as weight loss, fitness optimisation, and healthy aging.
The Lumen device measures the carbon dioxide concentration in breath to determine the percentage of fat and carbohydrate burn, providing real-time information about fuel utilisation.
Stress can negatively impact metabolic flexibility and fat burn potential, so managing stress levels is crucial for optimising metabolic health.
The Lumen device can be used to optimise fasting by tracking fasting duration and identifying the ideal window for breaking the fast to avoid physiological stress and overeating

BEST MOMENTS

"Stress definitely has a huge impact on metabolic flexibility. Individuals in chronic stress or even acute stress are less likely to reach fat burn and more likely to be in carb burn."

"If you fast too long, you risk overeating afterwards. It can have a knock-on effect on our hormones where cortisol is stealing away the building blocks needed for progesterone."

"We want to optimise our hormonal health and incorporate intermittent fasting, but not put ourselves at risk of going into physiological stress. Lumen can help us find that balance."

"The lumen device is a game changer for optimising fasting. It helps individuals track their fasts and make small changes to their fasting window based on their metabolic readings."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Take Charge of Your Metabolic Health and save $90 on Lumen with code ANGELA90 at angelafoster.me/lumen

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Bitesize Biohack: Accidentally Overweight - Stress, Hormones & Metabolism with Dr Libby Weaver

Fri, 08 Dec 2023 00:00:00 -0000

Angela talks to Dr Libby Weaver, about how her own beliefs about calorie restriction and intense exercise were challenged when she observed that some individuals were not losing body fat despite their efforts.

This realisation led her to delve into the factors that influence the body's ability to burn or store fat. She highlights the role of the nervous system and stress hormones in this process, explaining how constantly elevated levels of adrenaline can impact digestion, fuel utilisation, and cravings for sweet foods

KEY TAKEAWAYS

The calorie equation is not the sole factor influencing body shape and size.
Many people who restrict calories do not see significant changes in body fat or weight loss.
The belief that intense exercise is necessary to maintain or achieve a certain body shape is ingrained in society, particularly among women.
This mindset can lead to unhealthy habits and unrealistic expectations.
Constantly elevated levels of adrenaline, primarily caused by caffeine and psychological stress, can have negative effects on the body.
It can lead to compromised digestion, increased desire for sweet foods, and a shift in the body's preferred fuel source from fat to glucose.
The stress response has three stages, with the first stage characterized by elevated adrenaline.
This stage prepares the body for fight or flight and can create inflammatory compounds.

BEST MOMENTS

"We were taught that the calorie equation was the only thing that influenced body shape and size."

"I ran like that because it was so ingrained in me, in my education that you had to exercise intensely to maintain the way that you are to basically be able to eat."

"We really are the first generation of people to have constantly, relentlessly elevated levels of adrenaline and it changes our chemistry."

"So many people start their biochemistry being told that glucose is their most effective fuel and they gradually start to lose the ability to use their body fat as fuel."

VALUABLE RESOURCES

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Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 105 - https://omny.fm/shows/high-performance-health/105-hph

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Reverse Biological Aging & Enhance Your Longevity with Dr Chris Shade

Tue, 05 Dec 2023 00:00:00 -0000

Angela talks to Dr Chris Shade about the concept of longevity and the creation of the Longevity Wheel. The Longevity Wheel is a graphical representation of the key factors that contribute to longevity, including Nrf2 and AMPK activation, NAD optimization, sirtuin activation, telomere maintenance, senolytics, and the neuroendocrine system.

Dr Shade explains how each of these factors plays a role in promoting longevity and discusses the importance of supplementation and lifestyle choices in optimising these pathways. The conversation also touches on the impact of genetics, the role of inflammation in aging, and the benefits of fasting and exercise.

KEY TAKEAWAYS

The Longevity Wheel is a graphical representation of the key factors that can affect longevity.
It includes Nrf2 and AMPK at the top, followed by NAD, sirtuins, telomeres, senolytics, and the neuroendocrine system.
These factors can be targeted through supplementation to promote a younger version of the body.
NAD levels naturally decline with age, and this decline can be accelerated by inflammatory processes.
Supplementing with NAD precursors, such as NMN or NR, can help maintain NAD levels and support mitochondrial function.
It is important to balance NAD supplementation with adequate methyl donors to avoid potential side effects.
Telomeres are protective caps at the ends of chromosomes that shorten with age.
When telomeres become too short, cells enter a senescent state, characterized by inflammation and reduced cell growth.
Senolytics, such as quercetin and fisetin, can help remove senescent cells, while maintaining optimal glutathione levels and Nrf2 activation can support telomere health.
Fasting and exercise can stimulate autophagy, AMPK activation, and ketone production, which are beneficial for longevity.
Intermittent fasting, especially during specific phases of the menstrual cycle for women, can optimise these processes.

BEST MOMENTS

"The AMPK charge has berberine and resveratrol and cinnamon, which are strong AMPK activators."

"Fasting reboots the immune system. It reboots all kinds of stuff. Often, we want to be able to reverse everything without changing our diet, without doing something like fasting, but you need to do that."

"You need a lot of methyl groups for those people. And then the more under stress you are, the more methyl groups you generally need."

"Fasting stimulates all of this stuff. Fasting is so freaking good because fasting stimulates all of this stuff. Fasting reboots the immune system."

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

The Longevity Wheel - https://www.quicksilverscientific.com/longevity-wheel/

ABOUT THE GUEST

Christopher Shade, PhD, founder and CEO of Quicksilver Scientific, continues to be a driving force of development and innovation in Functional and Integrative Medicine, creating high-efficacy detoxification systems for wellness and longevity by employing high-bioavailability delivery systems for nutraceuticals and whole-plant extracts.

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Bitesize - The 4 Pillars to Financial Freedom and Success with Morgan T Nelson

Fri, 01 Dec 2023 00:00:00 -0000

Angela presents a bitesize version of her conversation with Morgan T Nelson, in which they focus on the four pillars of success and how they can be used to achieve one's goals – aspects which include having a clear vision and outcome in mind, being absolutely clear on what you want and surrounding yourself with people who have similar goals, and taking massive action, aligning your beliefs and values with your goals and maintaining a positive attitude.

KEY TAKEAWAYS

Having a clear vision is crucial for success
Before diving into any goals or strategies, it is important to know your desired outcome and have a clear vision of what you want to achieve.
Surrounding yourself with people who have similar goals and aspirations can greatly impact your success.
By being in the right environment and connecting with people who are also striving for success, you can learn from each other and support each other's growth.
Whether it's through personal development, starting a business, or investing, finding the right vehicle to move you towards your goals is essential.
It's important to identify the path or strategy that aligns with your vision and take action accordingly.
Timing plays a crucial role in achieving success. Seeing your vision, believing in it, deciding on it, and taking action at the right time are all important factors.
Visualisation and belief in your goals can help align your actions and attract the right opportunities.

BEST MOMENTS

"If you surround yourself with people that have a similar goal... you'll probably start to figure out a thing or two about how to better your own life as well."

"All beliefs are completely made up... Why not believe in yourself?"

"99% is a bitch and 100% is a breeze."

"The third person... They just get up and they just change their sail. No stories, no questions, no complaining. The wind's not blowing my direction."

VALUABLE RESOURCES

Join The High Performance Health Community

Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.com
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 281 - https://omny.fm/shows/high-performance-health/how-to-go-from-mentally-and-physically-broken-to-f

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Mitochondrial Health & Slowing Biological Aging - with Dr Chris Rinsch

Tue, 28 Nov 2023 00:00:00 -0000

Angela interviews Chris from Timeline Nutrition about their product, Mitopure. They discuss the importance of mitochondrial health and how Mitopure, specifically urolithin A, can improve mitochondrial function and energy production.

They delve into the effects of aging on mitochondrial health and how lifestyle factors, such as exercise and nutrition, play a role. Chris shares the results of their clinical studies, which show improvements in muscle strength, endurance, and skin health. They also touch on the potential cognitive benefits of urolithin A and the future research they are conducting

KEY TAKEAWAYS

Mitopure, a product developed by Timeline, contains urolithin A, which has been shown to improve mitochondrial health and energy production in cells.
Mitochondrial health declines as we age, but lifestyle factors such as exercise and a healthy diet can help maintain and improve mitochondrial function.
Clinical studies have demonstrated that taking urolithin A in the form of Mitopure can lead to improvements in muscle strength, endurance, and recovery, even in sedentary individuals.
Urolithin A has also shown potential benefits for skin health, including reducing wrinkle depth and improving collagen production.

BEST MOMENTS

"We were able to see that they were improving their muscle strength without following an exercise regimen as well."

"We saw an improvement in leg muscle strength that was statistically significant, about 10% over their baseline levels."

"We were improving mitochondrial function when we started going into tissue, into cells that are comprising the skin."

VALUABLE RESOURCES

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For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10

ABOUT THE GUEST

Timeline is an innovative Swiss health science company that employs today’s leading research and clinical science to develop the next generation of products to promote longevity and cellular health. The company has an extensive intellectual property portfolio, a global strategic partnership with Nestlé Health Science and a successful GRAS (Generally Recognized as Safe) filing with the U.S. Food and Drug Administration (FDA). For more information on Timeline®, please visit www.timelinenutrition.com.

Chris Rinsch, PhD, President and Founder

Chris Rinsch is president and founder of Timeline (Amazentis). For more than two decades, he has been an innovator in the life sciences arena. Before founding Timeline in 2007, Rinsch worked in venture capital investing in pioneering life sciences companies in the nutrition space and in biotechnology developing cell-based therapies at the Swiss biotech company ISOTIS SA, formerly Modex SA.

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5 Key Lessons from 300 Episodes of High Performance Health

Fri, 24 Nov 2023 00:00:00 -0000

In this very special edition, Angela reflects on the incredible journey of the podcast and expresses gratitude to the listeners, and to the wealth of the world's best experts who have joined her across this incredible endeavour.

Angela has gone back to the vault, and shares the five key lessons she has learned from the past 300 episodes.

To celebrate the 300th episode, we are giving one lucky listener a free Lumen - the no.1 bestselling device to master metabolic flexibility. To enter, follow the podcast and leave a review. Take a screenshot and DM it to Angela on Instagram at https://www.instagram.com/angelasfoster/ or email it to info@angelafosterperformance.com. The competition closes at 11:59pm on Sunday 26 November 2023 and the winner will be selected at random and announced on Angela's social media.

KEY TAKEAWAYS

Blending science and spirituality focuses attention, deliberate actions, and accountability for goal achievement.
There’s a potential link between birth control and higher risk of major depressive disorder
It’s vital to gain an understanding of birth control its mental health implications.
We should be supporting the endocannabinoid system, using practices like full-spectrum CBD for enhanced mood, balance, and trauma response.
proper nourishment for hormonal balance and improved metabolic health.
Ketones signal protective measures for mitochondria, and certain foods can boost metabolism for increased energy and longevity.

BEST MOMENTS

"Women on the pill actually have a diminished desire for facial masculinity."

"Instead of bouncing back from things, what we really want to do is bounce forward”

"It's never really about the food, it's always about the emotions. And when we address those emotions and we start to change our beliefs, we can shift our focus away from weight to one of health and energy."

"Ketones signal our mitochondria to protect themselves at all costs. This enhances metabolism, boosts your metabolic rate, and turns you from a Prius into a Ferrari while also protecting your health."

VALUABLE RESOURCES

Join The High Performance Health Community

Dr Tara Swart - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast

Dr Sara Hill - https://omny.fm/shows/high-performance-health/how-the-pill-changes-everything-your-brain-on-birt

Dr Dani Gordon - https://omny.fm/shows/high-performance-health/cannabis-cbd-and-resilience-with-dr-dani-gordon

Dr Libby Weaver - https://omny.fm/shows/high-performance-health/105-hph

Dr Stephen Gundry - https://omny.fm/shows/high-performance-health/unlock-the-keto-code-without-actually-going-keto-a

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Fix Your Posture: The Connection Between Your Posture & Your Brain, Feet & Eyes with Annette Verpillot

Tue, 21 Nov 2023 00:00:00 -0000

Angela is joined by Annette Verpillot to discuss the fascinating connection between posture, the brain, and overall health. She explains how our ability to fight gravity impacts our energy levels, longevity, and even blood pressure.

Annette emphasises the importance of proper posture and its impact on the nervous system, as well as the role of the feet, jaw, and eyes in maintaining good posture. She also shares insights on how to address unconscious posture habits and offers solutions for improving posture through sensory stimulation

KEY TAKEAWAYS

Posture plays a crucial role in our overall health and longevity. The way we fight gravity can impact our energy levels, blood pressure, and even lead to chronic inflammation and stress.
Proper posture involves the synergy between our feet, eyes, and vestibular system. Imbalances in these areas can lead to postural issues and pain.
Therapeutic insoles can be used to stimulate the feet and improve balance and posture. These insoles use a specific frequency to optimise sensory input and reduce postural oscillations.
Tongue posture is essential for proper jaw development and breathing. The tongue should be positioned just behind the front teeth and flat on the palate to promote optimal growth and prevent dental issues.

BEST MOMENTS

"The way we fight gravity dictates our health and longevity."

"Gravity is a driving force that is going to build our brains."

"If the one factor of fighting gravity is already off balance before we begin our day, then we just end up wearing ourselves out prematurely."

"Anything that's going to promote the movement of the foot, I'm a big advocate of."

VALUABLE RESOURCES

Join The High Performance Health Community

Annette Verpillot - https://posturepro.co/annette-verpillot/

ABOUT THE GUEST

Annette Verpillot is the founder of Posturepro, a health company specialized in restoring the brain-body connection. She is a Canadian entrepreneur, therapist, public speaker, and internationally recognized Posturologist. Annette has developed some of the world’s most advanced rehabilitation and injury prevention techniques, and she teaches a method called The Posturepro Method to professionals in various fields.

Her unique postural evaluation system is recognized throughout the world for eliminating chronic pain, increasing strength, and improving sports proficiency.

ABOUT THE HOST

She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here.

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Bitesize Neuroscience: How Your Mind Creates Your Reality with Dr Tara Swart

Fri, 17 Nov 2023 00:00:00 -0000

Angela presents a bitesize version of her fascinating interview with Dr Tara Swart, in which they discuss the concept of manifesting and the role of vibrational energy in the process. They explore the idea that raising one's vibrational energy is crucial for manifestation, with a focus on positive expectancy and cultivating an abundant mindset.

KEY TAKEAWAYS

The law of vibration is considered to be more important than the law of attraction in manifesting. Raising one's vibrational energy is crucial in this process.
Positive expectancy and having an abundant mindset are key factors in raising one's vibration. Focusing on the positives and framing oneself for an abundant mindset can help in manifesting desired outcomes.
Fear, sadness, and shame are associated with a lower vibrational state, while love, trust, and excitement are associated with a higher vibrational state. Shifting from fear to love and trust can have a positive impact on manifesting.
Instead of setting big New Year's resolutions, it is more effective to build small habits gradually throughout the year. By starting with small steps and gradually increasing them, one can achieve significant progress in various areas, such as weight loss or financial goals.

BEST MOMENTS

"I prefer to talk about making my mindset more abundant... because that makes me feel like I've got more agency."

"Do you focus more on the positives?... That's framing yourself for an abundant mindset."

"Move yourself from fear and sadness and shame to love and trust and excitement." -

"Just pick the smallest thing that you can do to move yourself towards that and then build it up in four stages over the year."

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Episode 212 - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast

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Menstrual Cycle Productivity: The Art of Working With Your Cycle, Not Against It with Renae Fieck

Tue, 14 Nov 2023 00:00:00 -0000

Angela talks to Renae Fieck about optimising high performance for women, including the importance of understanding and working with the menstrual cycle to enhance productivity, creativity, and overall well-being.

They explore the different phases of the cycle, such as the recharge phase, the action phase, and the admin phase, and how each phase affects energy levels, focus, and motivation. They also touch on the interplay between hormones, circadian rhythms, and productivity.

KEY TAKEAWAYS

Tracking your menstrual cycle and being aware of the different phases can help optimise your performance and productivity.
It's important to honour your body's natural rhythms and adjust your tasks and activities accordingly.
Pay attention to your energy levels throughout the day and schedule your most important tasks during times when you feel most energised and focused.
Blocking off time in your calendar for the luteal and menstrual phases can help you prioritise rest and recovery during those times.
Taking care of your overall health, including nutrition and exercise, can support your energy levels and performance throughout your menstrual cycle.

BEST MOMENTS

"We have estrogen in the first half of the month and estrogen is that hormone that kind of makes us feel like sharp and clear and ready to produce and go and push hard."

"It's as simple as just making that micro shift, like the awareness that you talk about, just bringing the awareness to where we are throughout our phases."

"It's about creating this rhythm throughout the entire month versus feeling like we have to just keep pushing and allowing ourselves that permission, like you talked about, and letting go of the guilt."

"So those are kind of like an overview of the four phases and really how we kind of match them up with our productivity and our work."

"We have these rhythms throughout the day. We have the rhythms through the month with our menstrual cycle. We even have seasonal rhythms”

VALUABLE RESOURCES

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ABOUT THE GUEST

Renae is a mom of 3 and occupational therapist. She helps women optimize their time and energy through unlocking the power of their cycles so that they can be thriving high achievers. Through her method she helps women balance the demands of life, make a bigger impact, and get bigger results without adding more stress or needing more time. She’s the host of the Cycle Advantage Podcast. She can be found at renaefieck.com.

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Bitesize Biohack: Banish SAD & Upgrade Your Energy in The Winter Months with Beth McDougall M.D

Fri, 10 Nov 2023 00:00:00 -0000

Angela interviews Dr. Beth McDougal about the importance of mitochondrial health and its impact on overall well-being. They discuss various therapies and biohacking techniques that can optimise mitochondrial function, such as red light therapy and pulsed electromagnetic field therapies.

Dr. McDougal explains how these treatments can improve energy production within cells, leading to better cellular health and overall vitality.

KEY TAKEAWAYS

Mitochondria are the energy powerhouses of our cells and play a crucial role in our overall health and well-being.
Red light therapy can up-regulate mitochondrial function by unblocking enzymes and increasing energy production within cells.
Pulsed electromagnetic field therapies can help charge cell membranes and improve overall cellular health.
Resonance biofeedback therapy can identify and correct aberrant energetic signatures in the body, promoting healing and balance.

BEST MOMENTS

"When the energy production goes up within the cell, then the cellular health improves, the person's health improves."

"The red light and near infrared light wavelengths will unblock that enzyme liberate it again, so that it can function more fully."

"We have a unique energetic signature that as we go through life can become contaminated by foreign energetic signatures that are not harmonious with our bodies."

"We're working on all levels...treating infections, balancing hormones, improving the microbiome, evaluating the person's diet, and regulating mitochondrial function."

VALUABLE RESOURCES

Join The High Performance Health Community

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela

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Cycle Syncing for High Performance and Health Optimisation with Alisa Vitti

Tue, 07 Nov 2023 00:00:00 -0000

Angela welcomes Alisa Vitti, the founder of Flow Living, who discusses the importance of optimising women's hormones and the impact it has on their overall health and well-being.

Alisa shares insights from her 20 years of experience in this field, highlighting the positive shift in the conversation around women's hormones and the growing awareness of the need to take action. She also discusses the detrimental effects of stress on women's hormones and the accelerated aging process many women experience, providing practical tips on nutrition, including the importance of managing blood glucose levels and the impact of alcohol on hormonal health

KEY TAKEAWAYS

Women are often asked to take on too much without adequate compensation or support, leading to increased stress levels. This stress can have a negative impact on hormones, particularly cortisol and progesterone, and contribute to accelerated ovarian aging.
Synthetic birth control is not a cure for hormonal issues such as PCOS, endometriosis, or fibroids. It is a temporary band-aid that can disrupt micronutrient balance and have long-term negative effects on hormonal health.
Nutrition plays a crucial role in optimising hormonal health and longevity. Cutting out alcohol, managing blood glucose levels, and lifting heavy weights are key factors in supporting hormonal balance and overall health.
Cycle syncing, which involves aligning nutrition, fitness, and productivity with the different phases of the menstrual cycle, can help women optimise their hormonal health and alleviate symptoms. It is important to listen to your body and make choices based on how you feel rather than striving for perfection.

BEST MOMENTS

"Women are going through a hormonal aging process much more rapidly than they should be, and that's across the board."

"Synthetic birth control is not a cure for your PCOS, for your endometriosis, for your PMDD, for your fibroids. It's not a cure at all in any way."

"You really just want to be in this constant curiosity, experimentation state. This is not about being perfect and getting it right at all."

VALUABLE RESOURCES

Join The High Performance Health Community

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela

ABOUT THE GUEST

Alisa Vitti is a pioneer of female biohacking, a women’s hormone and functional nutrition expert. She is a 2-time best-selling author of WomanCode and IntheFLO.

She is the creator of the Cycle Syncing Method®— a diet, fitness and lifestyle program that is based on women’s biological rhythms for optimal health, fitness and productivity.

She is the femme tech founder of FLOLiving.com which is the world’s first hormonal healthcare platform that helps women around the world address their period, fertility, and perimenopause issues naturally with effective protocols and supplements.

Alisa is also the creator the MyFLO period app—the first and only functional medicine period tracker designed to help users eliminate symptoms and optimize their diet, fitness, and time management according to their cycle. It is consistently ranked in the top 10 of paid apps in the health and fitness category on iTunes.

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Bitesize Preview: Empowering Women through The Cycle Syncing Method®️ with Alisa Vitti

Fri, 03 Nov 2023 00:00:00 -0000

Angela presents a bitesize alongside Alissa Vitti, who discusses key nutrition tips and practices for promoting longevity and overall health, particularly for women over the age of 45.

They look at the negative effects of alcohol on aging and disease risk, encouraging women to eliminate it from their diets, plus the importance of managing blood glucose levels is also highlighted, with the suggestion of wearing a continuous glucose monitor to understand individual metabolic responses to different foods

KEY TAKEAWAYS

Alcohol is not recommended for women over 45 due to its negative effects on aging and increased risk for diseases.
Managing blood glucose levels is important for stable moods, energy, and overall hormonal health in women over 45.
Strength training, particularly lifting heavy weights, is crucial for maintaining muscle mass and bone density as women age.
The intensity of cardio workouts should be adjusted throughout the menstrual cycle, with lighter and shorter workouts recommended during the luteal phase and menstruation.

BEST MOMENTS

"Alcohol is not your friend... it's on its way to being classified as a class one carcinogen."

"I personally took it out of my diet when I was 35... this is going to create more of an aging response at this stage of my life."

"Strength training is a must do... it's going to build up some muscle and it's going to strengthen your bone density."

VALUABLE RESOURCES

Join The High Performance Health Community

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela

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Transform Your Body, Transform Your Life - with Akash Vaghela

Tue, 31 Oct 2023 00:00:00 -0000

Angela is joined by Akash Vaghela, the founder of RNT Fitness, a body composition and transformation program. They discuss the importance of achieving sustainable results and the difference between being in the best shape of your life versus the best shape for life.

Akash stresses the need for a mindset shift and behaviour change in order to maintain long-term success, and delves into the role of nutrition and training in body composition goals, highlighting the significance of finding a balance that works for each individual. Akash also shares his own plant-based meal plan and offers insights on maintaining a healthy lifestyle

KEY TAKEAWAYS

The key to long-term success in maintaining body composition results is to rewire your identity and change your behaviour and mindset.
Many people struggle to maintain their results because they revert back to their old way of living and fall into old habits.
It is important to find a balance between satiety and enjoyment when it comes to nutrition, and focusing on a predominantly plant-based diet can help with this.
Consistency in training is crucial for maintaining body composition results, and finding a form of exercise that you enjoy and can commit to is key.

BEST MOMENTS

"The physical is the vehicle...if you do a physical transformation, it serves as a vehicle to do things you never thought possible in all areas of your life."

"The best shape of your life is an unsustainable place to get to...your shape for life is a sweet spot where you feel, look, and perform your best."

"I think nutrition is the biggest reason why people don't achieve their body composition goals...emotional eating and stress eating are the biggest problems."

"The best thing people can do for satiety is follow a predominantly plant-based diet...high volume, nutrient-dense foods on your plate."

VALUABLE RESOURCES

Join The High Performance Health Community

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela

ABOUT THE GUEST

Akash Vaghela is an author, entrepreneur and coach, with 12+ years experience in the health and fitness industry. In 2017, he founded RNT Fitness, the world’s leading online body transformation programme for high performers that’s impacted 3000+ lives in 25+ countries. His big vision is to see a world transformed, one life-changing journey at a time. To help spread the word, his work has been featured in the likes of Men’s Health, The Daily Telegraph and BBC. Akash is also the author of the Amazon best-selling book Transform Your Body Transform Your Life and host of the RNT Fitness Radio podcast. To see more of his life-changing work, go to: www.rntfitness.com.
Website - www.rntfitness.com
Instagram - @rnt_ftiness
Youtube - https://www.youtube.com/c/RNTFitness1
Book - https://www.amazon.co.uk/Transform-Your-Body-Life-Master/dp/1781334579ABOUT THE HOST

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Bitesize Biohack: The Key Peptides You Need to Know About for Energy and Anti-aging with Dr Neil Paulvin

Thu, 26 Oct 2023 23:00:00 -0000

Angela presents a bitesize alongside Neil Paulvin, in which they discuss the benefits of mitochondrial peptides, specifically MOTC, SS31, and Eumannan.

These peptides work on reading frames within the mitochondria, initially thought to be beneficial for aging and mitochondrial health, but now linked to other advantages. However, availability of these peptides varies by country, with the US having more accessibility compared to the UK.

KEY TAKEAWAYS

MOTC, SS31, and Eumannin are mitochondrial peptides that have been linked to various health benefits, including anti-aging, improved mitochondrial health, increased energy, and anti-inflammatory effects.
MOTC works on AMPK, an energy chemical hormone in the body, and can simulate exercise, making it beneficial for workouts. It also improves insulin sensitivity and induces mitochondrial biogenesis.
SS31 is a potent antioxidant and has shown potential in improving heart function and helping patients with heart failure. It may also be used for tendinopathy and tendinitis.
Eumannin is less studied compared to MOTC and SS31 but has shown potential benefits for osteoporosis, muscle building, infertility, and PCOS.

BEST MOMENTS

"MOTC does a lot of things… It's kind of like getting a workout without doing it."

"SS31… has many more studies… It's really been shown to help improve heart function."

"Peptides are very hard to find… I've had patients who come here on trips will get a vial when they went because it's legal here versus where they're coming from."

VALUABLE RESOURCES

Join The High Performance Health Community

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela

Episode 255 - https://omny.fm/shows/high-performance-health/reverse-your-biological-age-peptides-spermidine-na

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NAD, Energy & Longevity with Maite Brines von Melle

Mon, 23 Oct 2023 23:00:00 -0000

Angela is joined by Maite Brines von Melle, an expert in helping people form new habits in the area of health and wellness. They discuss various topics related to optimising health and longevity, including the importance of NAD, the energy molecule, and its role in the body's energy cycle and DNA repair.

They also explore the interplay between women's hormones and NAD metabolism, as well as the impact of aging on the body and strategies for living a healthier life. Additionally, Angela and Maite delve into the significance of liver health, the benefits of supplements like glutathione and chlorella for detoxification, and the introduction of a new product called Glynac Plus, which combines glycine, NAC, and calcium alpha-glutarate to support blood sugar regulation and longevity

KEY TAKEAWAYS

The decline in NAD levels and estrogen during menopause can have a significant impact on women's health, including energy levels, brain health, heart health, bone health, and muscle health.
The Glynac Plus supplement combines glycine, NAC (N-Acetyl Cysteine), and calcium alpha-glutarate to support blood sugar regulation, liver health, respiratory health, and muscle and collagen building.
The Cell Shield supplement contains a patented form of glutathione, liposomal vitamin C, chlorella, and other ingredients to support detoxification, reduce inflammation, and promote overall liver health.
Blood sugar management is crucial for longevity and can be supported through supplements like GD-AID, which contains dihydroberberine, African seeds of paradise, chromium, Ceylon cinnamon, and bitter melon fruit extract. Proper blood sugar control can help prevent metabolic diseases and reduce inflammation in the body.

BEST MOMENTS

"NAD is absolutely crucial to stay healthy, really. It's important for energy levels, DNA repair, and lowering inflammation in the body."

"Glynac Plus is a powerful longevity cocktail that supports healthy aging, blood sugar regulation, and muscle health."

"Dihydroberberine in GD-AID is a safer option than metformin for blood sugar regulation, without causing gastric distress."

"Managing blood sugar and NAD levels are crucial for perimenopausal and menopausal women to transition to the next phase of life."

VALUABLE RESOURCES

Join The High Performance Health Community

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela

ABOUT THE GUEST

Maite Brines von Melle is a Holistic Health and Nutrition Coach who trained extensively in movement and exercise practices from biomechanics, fascia release to Reformer Pilates. She works as the Innovation Executive for BioStack Labs and helps to formulate the latest longevity products on the market as well as creating educational content for Biostack Labs.

Maite is also the founder of The Superhealth Playbook, where she runs group coaching programs called "Only 66 Days," which teach women how to achieve optimal health by building habits over 66 days in a small group setting with community support, accountability, interactive educational workshops and live strength classes.

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Bitesize: How to Step Into Your Most Empowered Future Self with Roxanne Saffie

Thu, 19 Oct 2023 23:00:00 -0000

Angela presents a bitesize biohack from the past featuring Roxanne Saffie, in which they discuss the importance of creating a future self and cultivating a strong self-image and identity.

They provide three powerful questions that listeners can journal off to anchor themselves in their desired identity, emphasising the importance of clarity and making choices in alignment with one's values.

TAKEAWAYS

One of the first steps in creating a future self-image and identity is to identify your core values. This requires being honest with yourself and assessing whether your behaviours align with those values.
Another important question to ask yourself is what you truly want. It's essential not to limit yourself and to approach this question without judgment. Understanding your core desires can help guide your decisions and actions.
A key question to ask is how you are willing to show up every day to create the life you truly want to experience. This involves determining what you are willing to say yes to and what you are willing to say no to.
Saying no is often more important than saying yes. It's easy to be overwhelmed by numerous opportunities and obligations, but filtering decisions through your core values can help you make clear choices.

BEST MOMENTS

"There are no shoulds that live in the heart. The heart doesn't mess around. It's a sharp yes or a sharp no."

"Get into the relationship with your heart because the volume goes up and then that sharp yes and that sharp no becomes easier to operate from."

"Your heart is the truth. The more you listen to your heart, the more you are getting dialled into your authentic self."

"Saying no is so much more important than saying yes, because we're offered so many things all the time."

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Episode 266 - https://omny.fm/shows/high-performance-health/bitesize-biohack-is-this-normal-periods-birth-cont

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Fix Your Sleep For Good with Mollie Eastman

Mon, 16 Oct 2023 23:00:00 -0000

Angela is joined by sleep optimisation expert, Mollie Eastman, who shares her personal journey of experiencing a sleep breakdown and how it led her to delve into the world of sleep. She discusses the common misconceptions and labels people have about their sleep, such as being a "bad sleeper" or a "night owl." , and focusses upon the fact that sleep is a skill that can be improved and optimised.

Mollie also explains the importance of sleep duration and the ideal range of seven to nine hours, highlighting the need to focus on sleep quality, including factors like sleep fragmentation and wake-ups during the night, providing insights into the causes of wake-ups during sleep and suggesting strategies to improve sleep regularity and alignment with circadian rhythms.

KEY TAKEAWAYS

Consistency in sleep schedule is crucial for optimising sleep quality. Aim to wake up at the same time every day, plus or minus 30 minutes, to strengthen your circadian rhythm.
Wake-ups during the night are normal, but prolonged periods of wakefulness can indicate underlying sleep disorders such as sleep apnea. If you experience frequent wake-ups, it is important to get tested and seek appropriate treatment.
Consumer-grade wearables, including the Oura Ring, provide less accurate metrics for sleep stages compared to brain-based wearables. While they can give a general idea of sleep quality, it is important not to rely solely on these devices for accurate sleep stage information.
Light exposure plays a significant role in regulating our circadian rhythm. Aligning your exposure to natural light throughout the day can help regulate your sleep-wake cycle. This includes avoiding bright light exposure in the evening and ensuring exposure to natural light during the day.

BEST MOMENTS

"So what the do nothing method really looks like is that you are continuing to wake up at around your same wake up time."

"And this is very different with shift workers. They've got a whole other way of managing things."

"Hand and wrist-based trackers are making their best guess as it relates to sleep stages."

"It is normal to have a wake up or two throughout the course of the night. It starts to be problematic when we start to think about how long we are now awake."

VALUABLE RESOURCES

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Join myself and Mollie and a host of other experts at Dragonfly Live Women's Edition in Colorado on 18 & 19 November 2023. Use code ANGELA100 to save $100 on your ticket price Save $100 On Your Ticket Here

Mollie Eastman: https://www.sleepisaskill.com/

‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter

10-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize

Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts

LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/

Instagram: https://www.instagram.com/mollie.eastman

Facebook: https://www.facebook.com/sleepisaskill/

Twitter: https://twitter.com/SleepIsASkill

YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Skype: mollie.mcglocklin

Email: mollie@sleepisaskill.com

ABOUT THE GUEST

Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn’t find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she’s now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world’s top poker players, and has appeared on over 150 podcasts.

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Bitesize: The Invisible Barrier: Why You're Not Seeing Result with Fitness / Nutrition

Thu, 12 Oct 2023 23:00:00 -0000

Angela discusses the invisible barrier that may be preventing individuals from seeing results in their fitness and nutrition efforts, explaining how stress, particularly high cortisol levels, can hinder weight loss and body composition goals.

Angela also focusses on the importance of managing stress and finding balance in order to optimise health and performance, touching on topics such as heart rate variability, nutrition strategies, and the impact of stress on various aspects of well-being

KEY TAKEAWAYS

Managing stress is crucial for achieving fitness and nutrition goals. High levels of stress can lead to elevated cortisol levels, which can hinder weight loss and body composition goals.
Adherence is key. Going on overly restrictive diets can be counterproductive and lead to cravings and rebound weight gain. It's important to create a calorie deficit through a combination of increased movement, exercise, and moderate calorie reduction.
Nutrient density is important for overall health and weight management. Focusing on consuming a variety of nutrient-dense foods, such as vegetables, fruits, lean proteins, and healthy fats, can support optimal health and help reduce cravings.
Prioritising goals and values and allocating energy accordingly can help prevent burnout and maintain overall well-being. It's important to allocate energy to different areas of life, including business/personal success, relationships, fitness, and recovery.

BEST MOMENTS

"When you're stressed, it can have so many factors on the way your physiology is operating. So one of the key things is stress is tightly linked and the hormone cortisol with your blood sugar regulation."

"What we need to do is to try to address the stress. Modern life is inherently stressful, but what we can do is start to bring in practices that are going to help us moderate that stress."

"That's why I'm not a big fan of going too restrictive, definitely not for too long. It down-regulates things that you don't want it to down-regulate, that you then feel like you're not enjoying life as much, because it's not much fun"

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Fix Your Thyroid and Adrenal Health with Award Winning Dietician Nutritionist, Christa Biegler

Mon, 09 Oct 2023 23:00:00 -0000

Angela talks to Christa Biegler, an expert in helping women with burnout and adrenal function. They discuss the importance of thyroid health and its connection to adrenal and sex hormone function, with Christa sharing her own journey of experiencing skin outbreaks and gut issues, which led her to discover the impact of stress on her thyroid and adrenal function.

The show also delves into the symptoms of thyroid dysfunction, such as fatigue, hair loss, and cold intolerance, focussing on the significance of mineral balance, particularly potassium and sodium, in supporting optimal thyroid function

KEY TAKEAWAYS

Thyroid health is crucial for overall well-being and metabolism. Symptoms of thyroid issues include fatigue, hair loss, feeling cold, and sluggish motility.
Adrenal function plays a significant role in thyroid health. When cortisol levels are elevated due to stress, it can lead to potassium depletion, which affects digestion, thyroid function, and energy levels.
Fasting and under-nourishing the body can worsen adrenal and thyroid function. It is important to prioritise nourishing foods and avoid extreme fasting practices, especially if already depleted.
Adding mineral-rich foods to the diet, such as potatoes with skin, avocados, and bananas, can help replenish potassium levels and support overall mineral balance.
Lifestyle behaviours that promote balance and support adrenal, sex hormone, and thyroid function include avoiding excessive stress, getting adequate sleep, managing inflammation, and incorporating holistic practices like mindfulness and self-care.

BEST MOMENTS

"So many of our issues are just hung up in control of wanting to control every outcome, everything”

"If you're fluctuating more than five pounds or two, two and a half kilos of body weight over a couple of days, that's inflammatory water weight that can be related to a bigger picture of inflammation."

"I think there's a mineral issue. And also from an energetic perspective, sometimes it's indicative that you're holding onto things that you need to let go of the most."

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Christa Biegler - https://www.christabiegler.com/

ABOUT THE GUEST

Christa Biegler is an award-winning dietitian nutritionist, host of the Less Stressed Life podcast, and author of The Eczema Relief Diet & Cookbook. She helps health-savvy women overcome food sensitivities and fatigue without restrictive dieting to beat bloat, burnout & eczema breakouts. She lives with her unicycling husband & kids in the Midwest. The Less Stressed Life Podcast & Nutrition mission is that everyone deserves a less stressed life without inflammation, food sensitivities and fatigue.

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Bitesize Biohack: Nutrition for Happy Hormones

Thu, 05 Oct 2023 23:00:00 -0000

Angela presents a special episode in which she discusses the changes that occur in women's bodies during perimenopause and menopause, focussing on the way women store fat shifts, with a transition from storing fat around the hips and thighs to storing more around the abdominal area.

Angela stresses the importance of proper nutrition, exercise, sleep, and stress management in combating these changes, as well as the potential benefits of hormone therapy, such as estrogen and progesterone, for bone density and cognitive function.

TAKEAWAYS

The distribution of body fat changes in women as they go through perimenopause and menopause. Initially, women tend to store fat around the hips and upper thighs, but as they approach menopause, fat distribution shifts to the abdominal area, which can be more risky due to the presence of visceral fat.
To combat changes in body fat distribution during perimenopause, it is important to focus on the right nutrition, exercise, sleep, and stress management. Hormone therapy, such as estrogen and progesterone, can be helpful for bone density and brain fog, but it is not a magic solution. Overall lifestyle factors play a significant role in reducing body fat effectively.
Progesterone production can be affected during perimenopause due to anovulatory cycles, where ovulation does not occur. This can result in lower progesterone levels and potential symptoms of estrogen dominance. Natural ways to support progesterone production include incorporating maca into the diet (unless there are thyroid issues) and managing stress to maintain good adrenal function

BEST MOMENTS

"The distribution of that body fat is changing… So how do you combat that? It's going to be through the right nutrition and the right exercise and managing sleep and stress."

"Taking hormones, like hormone therapy in terms of estrogen and progesterone, is super helpful for bone density and brain fog, but it's not like a magic elixir."

"Your microbiome, contained within our gut, is a mixture of healthy and less healthy gut bacteria… There is a specific group of bacteria that can cause or release something called beta glucuronidase."

"If you're in perimenopause and you're not ovulating every single month, you're producing less progesterone. This can make you more prone to things like anxiety and symptoms of estrogen dominance."

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Farm to Table: What's in Your Food with Natalie Kovarik and Tara Vander Dussen

Mon, 02 Oct 2023 23:00:00 -0000

Angela is joined by Tara Vander Dussen and Natalie Kovarik, for a very special episode in which they discuss various aspects of farming and food production, focusing on dairy farming, beef, and poultry.

They address common concerns and misconceptions surrounding dairy products, such as the inflammatory effects of dairy and the presence of hormones, and the differences between grass-fed and grain-fed beef, the labelling confusion in the poultry industry, and the impact of different farming practices on the environment, emphasising the importance of food choice and transparency, encouraging listeners to make informed decisions based on their own preferences and values.

KEY TAKEAWAYS

There is ongoing research suggesting that milk does not cause inflammation, but the effects may vary depending on factors such as added sugars.
Hormones naturally occur in dairy products, but the concern is more about added hormones. In the United States, RBST is no longer used in milk production.
Homogenisation is a process that breaks up the cream in milk to create a consistent texture. Non-homogenised milk may require shaking before consumption or may have cream that rises to the top.
Grass-fed, grass-finished beef may have higher omega-3 content compared to grain-finished beef. However, the omega-3 content in milk is generally low, regardless of the type of cow or diet.
Food labelling can be confusing, and it is often more helpful to directly source food from local farmers to ask questions and gain transparency about the farming practices.

BEST MOMENTS

"There is a lot of new research that is really positive in milk, not causing inflammation, depending on, you know, are you adding, you know, sugar to it as a chocolate milk, all these different things that you can or cannot do."

"I think if you have the means and access to supporting local and buying direct from the farmer, I think that's kind of the point, right? Cause then you can ask all those questions."

"I think sometimes we get so in the weeds about the conversations of, you know, like you said, Omega threes versus Omega sixes. And, um, and we kind of lose sight of the big picture, which is, you know, meat is one of the most, um, milk to, you know, whole, whole animal proteins are one of the best things we can put in our body."

"So there's a lot, I think when it comes to the environment part, that isn't necessarily true about, um, practices. And then also I think we're really, really losing sight of, um, what are, what actually happened to our bodies."

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Elevate AG - https://taravanderdussen.com/blog/elevateag

ABOUT THE GUESTS

Natalie Kovarik and Tara Vander Dussen are the co-hosts of the Discover Ag docu-series as well as the popular podcast Discover Ag.

Collectively they have been advocating for agriculture online on various social media platforms for over 10 years. Together they have fostered a community of over 240k, spoken on stages across the nation and globe, and empowered a community to reconnect to the agriculture industry and the hands that feed us.

Natalie: From the heart of the Nebraska Sandhills, Natalie shares her ranching and familying story online to showcase the beauty behind the western lifestyle as well as foster a community who supports and trusts in Agriculture as much as she does. She and her husband (and their 3 boys) own and operate Kovarik Cattle Co, a cow calf operation with a growing registered herd where she spends a majority of her days collecting meaningful moments on the ranch bouncing around in a dusty old tractor or out in pasture on horseback. She has created an online community of over 115K, created an apparel line that gave back to ag foundations, spoken on ag stages, hosted business retreats for the ag community and co-founded Elevate Ag an online course for producers to learn to effectively use social media to share their story.

Tara: Tara is a New Mexico native, 5th generation dairy farmer, an environmental scientist, and mom of two girls. Daniel, her husband, manages all day-to-day on his family dairy farm while Tara has her own career as an environmental consultant, speaker, online agriculture advocate and podcaster. Tara has had the opportunity to speak at national and global conferences about dairy sustainability including at the United Nations Food and Agriculture Organization Committee on World Food Security and the Forbes AgTech Summit. As well as being the co-host of Discover Ag Tara is also the co-founder of Elevate Ag, an online course to provide farmers and ranchers with the

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Bitesize Biohack: How To Be More Resilient, Calm & Focussed

Thu, 28 Sep 2023 23:00:00 -0000

Angela presents a biohack edition featuring Eliza Kingsford from episode 261, exploring the profound impact of our nervous system on our thoughts, emotions, and actions, emphasising the importance of being in a regulated state to access a flow state and enhance creativity. Eliza explains that carrying a disregulated nervous system into a task or activity can hinder productivity and lead to distractions like food, scrolling, or checking email. By recognising and understanding our own nervous system states, such as safety and connection, fight or flight, and shutdown, we can better navigate our reactions and behaviours.

TAKEAWAYS

Our nervous system plays a crucial role in our thoughts, feelings, actions, and creativity. Being in a flow state requires a regulated nervous system.
If we carry a disregulated nervous system into a flow state, it will hinder our productivity and creativity. Disregulation can lead to engaging in shallow tasks or seeking distractions.
Recognising and being aware of our nervous system is essential. It drives our behaviour and how we interact with others. Different cues can activate different states in our nervous system.
Mapping out the flavours of our nervous system can help us understand our own unique states. This involves describing what makes us feel safe and connected, as well as what activates our fight or flight response or leads to shutdown.

BEST MOMENTS

"Being in a flow state requires a state of nervous system regulation."

"If you carry a disregulated nervous system into that state, it's not going to be productive."

"No one is immune to this. We all have a nervous system and all of them are picking up on cues all day long."

"It's just getting to know what's the state of your system, right? And bringing in as much description as possible to be able to describe that."

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Episode 261 - https://omny.fm/shows/high-performance-health/maximising-high-performance-mastering-stress-culti

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Glucose Tolerance, Fasting & Radiant Health: Unlocking the "Peacock Effect" with Chris Masterjohn

Mon, 25 Sep 2023 23:00:00 -0000

Angela welcomes Chris Masterjohn, an expert in nutrition and health, to discuss the importance of getting nutrients from whole foods and the limitations of relying on fortified processed foods.

Chris particularly focusses upon the need for a well-rounded diet that includes proteins, fats, carbohydrates, vitamins, and minerals from a variety of sources, and addresses the misconception around hydration, explaining that people should drink water when they're thirsty and not worry about arbitrary guidelines. Chris and Angela also delve into the topic of blood sugar spikes and the individual variability in response to certain foods, the importance of context, such as glycogen depletion and exercise intensity, in understanding glucose tolerance.

KEY TAKEAWAYS

Focus on getting nutrients from whole foods: The first rule of nutrition is to try to get all your vitamins, minerals, proteins, fats, carbohydrates, and calories from whole foods. Avoid relying on fortified processed foods.
Consider individual needs and variations: Everyone's nutritional needs are different, and factors such as genetics, lifestyle, and health conditions can affect nutrient requirements. It's important to listen to your body and adjust your diet accordingly.
Don't be afraid of blood sugar spikes: Blood sugar spikes after consuming certain foods are not necessarily a cause for concern, especially if you are healthy and have no glucose intolerance. Avoiding foods that cause spikes can actually lead to glucose intolerance over time.
Consider glycogen depletion and exercise: The glycogen stores in your body can affect your glucose tolerance. Intense exercise that depletes glycogen, such as zone two running, can improve glucose tolerance. Rest days and different types of workouts can also impact glycogen levels.

BEST MOMENTS

"There's no better way to make yourself glucose intolerant than to not eat things that spike your blood sugar."

"You shouldn't need to think about it. Your hypothalamus does that unless it's damaged."

"If you're not getting a negative symptomatic response to it, you don't want to regularly spike your blood sugar to 200, but you can afford to do it again and see what the trend is."

"There's no better way to make yourself glucose tolerant than to eat things that spike your blood sugar."

VALUABLE RESOURCES

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Chris Masterjohn - https://chrismasterjohnphd.substack.com/p/who-i-am

ABOUT THE GUEST

Chris Masterjohn, PhD

Chris earned his PhD in Nutritional Sciences from the University of Connecticut. He served as a postdoctoral research associate in the Comparative Biosciences department of the College of Veterinary Medicine at the University of Illinois. He was also an Assistant Professor of Health and Nutrition Sciences at Brooklyn College.

In the fall of 2016, he made the decision to leave academia and pursue entrepreneurship a transition he completed on January 1, 2017. He is currently conducting independent research, consulting, working on information products, collaborating on information and technology products, and producing tons of free content to help people gain better health. He has deep and personal experiences with the power of food, movement, and mindfulness to support health and well being. Chris wants to take what he’s learned and pay it forward. He is constantly learning from his own challenges, failures, and successes, and by scouring the scientific literature, whether uncovering long-forgotten and neglected evidence from yesteryear or following and deciphering the latest findings.

chrismasterjohnphd.com

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Bitesize: Intermittent Fasting For Women, Effects on Hormones & Longevity

Thu, 21 Sep 2023 23:00:00 -0000

Angela discusses the benefits and misconceptions surrounding fasting, beginning by explaining why someone might consider fasting, such as flipping the metabolic switch from using glucose to ketones as fuel, increasing energy levels, improving brain cognition, and aiding in weight loss.

Angela also talks about the fact that fasting can help preserve muscle and enhance autophagy, the cellular recycling process.

KEY TAKEAWAYS

Fasting can help switch the body from using glucose as fuel to using ketones, leading to benefits such as increased energy, improved brain cognition, and mental focus.
Fasting can help reduce overall calorie intake, but this may not be the case for women due to differences in appetite regulation.
Fasting can help preserve muscle mass, unlike traditional calorie restriction, which can lead to muscle loss and a decrease in metabolism.
Fasting can enhance autophagy, the cellular recycling process, but full cellular autophagy typically requires fasting for at least 24 hours or longer.
The effects of fasting differ between men and women, with men experiencing improvements in insulin sensitivity, lipid profiles, memory, and cellular autophagy, while women may not see the same benefits and may even experience negative effects such as increased oxidative stress and disrupted sleep

BEST MOMENTS

"Many of the benefits that you've probably heard across social media are things like you're going to have higher energy, you're going to feel like you get better brain cognition and mental focus."

"Fasting in general is going to work probably better for women who have a lot of excess calories that they need to lose. They have a lot of stored calories in their body that they can tap into."

"In men, we saw a positive impact in LDL cholesterol. In women, we saw no shift in LDL cholesterol."

"There was minimal to no effect on autophagy, and there was what we call enhanced sympathetic activity."

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How To Go From Mentally and Physically Broken To Financially Free Living Your Dream Life with Morgan T Nelson

Mon, 18 Sep 2023 23:00:00 -0000

Angela welcomes Morgan T. Nelson, a life and business strategist who achieved financial freedom at the age of 23. Morgan shares his inspiring journey from a troubled past filled with drugs and depression to creating a life by design.

Morgan also discusses the power of visualisation, belief, and making a 100% commitment to one's dreams, allowing you to begin overcoming obstacles on your way to success.

KEY TAKEAWAYS

The people you surround yourself with have a significant impact on your success. Choose to be around individuals who have similar goals and values.
Determine the vehicle that will help you achieve your goals, whether it's starting a business, investing, or improving your health. Choose a vehicle that aligns with your vision.
Action is crucial in turning your vision into reality. Take consistent and intentional steps towards your goals, and be willing to adapt and overcome obstacles along the way.
Don't settle for 99% commitment. Give your goals and dreams your full commitment and effort. When you are fully committed, you will be more likely to achieve success.

BEST MOMENTS

"If you surround yourself with people that have a similar goal, financial freedom, success, health, if you want to get the best health of your life, you're sure as hell not going to go and make friends with everybody down at the local pub."

"All beliefs are completely made up. So if we're going to make up beliefs, why not believe in yourself?"

"Humans, when they're absolutely clear on their outcome, they will just use their own problem-solving skills and quickly figure out the way around the obstacle and get to the right outcome."

"The second time when they weren't clear on their outcome, the obstacle became the problem and it took them out of the game. They got distracted."

VALUABLE RESOURCES

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Morgan T Nelson – www.morgantnelson.com

ABOUT THE GUEST

Morgan T Nelson is a 29 year old Gold Coast local who went from being emotionally and financially broke at the of 21 to financially free at 23. He has shared the stage with people like Dr. John Demartini and Joel Brown from Addicted2Success.

He is the founder of the Dream Out Loud Method - a 3 day transformational program designed to help millennials break through in all areas of their life, destroy fear, gain clarity and certainty in their lives and build their dream life. He has a huge passion for helping other young people find their purpose and live out their true potential by helping those, with a burning desire, create a world class standard of living in all areas of their life

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Bitesize Biohack: Preventing Alzheimer’s - The Secrets To A Healthy Brain with Dr Kavita Desai

Thu, 14 Sep 2023 23:00:00 -0000

Angela rewinds to present a biohack where the focus is on lifestyle and nutritional prevention for dementia, addressing both men and women. Dr Kavita Desai highlights several key factors to consider, including the importance of adopting a whole foods diet, rich in fruits, vegetables, and lean proteins, as well as reducing the toxic burden by opting for organic and grass-fed food sources

KEY TAKEAWAYS

Avoid processed foods and focus on consuming a variety of fruits, vegetables, and lean proteins. Opt for organic and grass-fed options when possible to reduce toxic burden.
Engage in regular exercise, including weight training, to maintain muscle mass and overall health. Even simple activities like walking can be beneficial.
Establish good sleep hygiene by reducing caffeine and alcohol intake before bed, cutting off dinner a few hours before sleep, and minimising device usage before bedtime. Consider leaving electronic devices outside the bedroom to reduce exposure to EMF waves.
Incorporate stress-reducing practices like meditation, mindfulness, and spending time in nature. These practices have been shown to improve brain health and reduce inflammation in the body.

BEST MOMENTS

"Our modern day diet has become increasingly processed, full of chemicals."

"Glucose imbalances and diabetes…start to process sugars differently."

"Weight training is key, at least three times a week."

"Meditation has actually been shown to improve the grey matter in our brains."

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Episode 259 - https://omny.fm/shows/high-performance-health/brain-fog-hormones-and-protecting-against-alzheime

ABOUT THE GUEST

Dr. Kavita Desai, Pharm. D., Women’s Health Specialist, Founder of Revivele & Author of Lady Parts: Putting Women’s Health Back Into Women’s Hands

Kavita Desai, Pharm. D. is an accomplished pharmacist and the founder of the health and wellness company, Revivele, which is dedicated to educating women about hormonal health, disease prevention and cognitive health as well as providing tangible solutions and resources. She is also the author of the new book, Lady Parts: Putting Women's Health Back Into Women's Hands.

Originally from Ontario, Canada, Dr. Desai earned her Doctorate in Pharmacy from Ohio Northern University in 2000, after which she went on to pursue a career in teaching hospitals, a cardiac risk factor prevention program, and ultimately launching her private integrated clinical pharmacy and medical center in 2007 with a focus on preventative medicine.

After 13 years in practice, she was faced with the unimaginable when her mother was diagnosed with early-onset Alzheimer’s disease. After witnessing the decline of her mother’s health and focusing more attention on her own cognitive health, she redirected her clinical skills to focus more specifically on women’s health, brain health, and disease prevention.

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Peptides, BioRegulators and Reversing Biological Age with Nathalie Niddam

Mon, 11 Sep 2023 23:00:00 -0000

Angela welcomes Nathalie Niddam, an expert in longevity and anti-aging, to discuss the fascinating world of bioregulator peptides, and who shares her journey into the field of anti-aging and the importance of optimising health and slowing down the aging process, diving deep into the foundational elements of sleep, stress management, nutrition, and exercise.

They also focus upon bioregulator peptides, specifically the pineal gland bioregulator with Natalie explaining how these peptides work as epigenetic switches, signalling the body to produce proteins that restore form and function to tissues, glands, and organs.

KEY TAKEAWAYS

Bioregulator peptides, have shown potential in slowing down and reversing the aging process.
These peptides are naturally occurring in the body but decrease with age and stress.
Bioregulator peptides can help restore form and function to tissues, glands, and organs.
The effects of bioregulator peptides may vary depending on the individual and their specific health goals.
It is important to address other factors such as diet, stress management, sleep, and underlying health issues in conjunction with the use of bioregulator peptides for optimal results.

BEST MOMENTS

"Bioregulator peptides are essentially epigenetic switches that flip on genes that signal a tissue gland or organ to produce proteins that help to restore form and function to that tissue gland and organ”

"Epitalon or any of those other names is the pineal gland bioregulator… It helps with bone density, it helps them with their immune system, it was supportive of a whole bunch of foundational aspects of health."

"I've seen women who, for whatever reason, stopped having a cycle. I've seen them get their cycle back by applying both the pineal gland and the ovarian bioregulator."

"The first study he did was with 60 to 74 year olds, and he followed them for 12 years… The group that got the bioregulator had a 30% lower rate of all-cause mortality than the group that only got the polyvitamins."

VALUABLE RESOURCES

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To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Nathalie Niddam - https://www.natniddam.com

Get 20% Off Veri Continuous Glucose Monitor

ABOUT THE GUEST

Podcast Host and Longevity Biohacker, Holistic Nutritionist Human Potential and Epigenetic Coach..

Nathalie is a self-proclaimed science geek with a passion for human health. Nat is a Certified Holistic Nutritionist, an Epigenetic Coach, and a member of the first graduating class of the Bulletproof Training Institute.

A few years ago she stumbled upon peptides at a health optimization conference – she was mesmerized. This became the catalyst for the launch of her large and growing Facebook Community - the Optimizing Superhuman Performance Group to feed the growing interest in these incredible compounds. A year later she launched the Biohacking Superhuman Performance Podcast which is now rated as a top 100 podcast in the US and Canada in its category.

Nat’s passion is looking at Longevity through the lens of all we can do in every area of our lives to promote vibrant health, boundless energy focusing on a healthy mind and body! She works with clients one on one, manages two large and growing communities and speaks frequently at International conferences on the regenerative powers of peptides and Peptide Bioregulators.

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Bitesize Biohack: 5 Key Biohacks for The Best Skin, Hair and Nails with Rachel Varga

Thu, 07 Sep 2023 23:00:00 -0000

Angela presents a portion of her interview with Rachel Varga, in which they cover five key aspects: air, water, lighting, electromagnetics, and detoxing. Rachel stresses the importance of reducing stress and implementing cold therapy, sleep, saunaing, grounding, and clarifying techniques, as well as specific biohacks such as red light therapy, peptides, sunlight exposure, and fresh air.

KEY TAKEAWAYS

The five key biohacks for improving hair, skin, and nails are: reducing stress, cold therapy, sleep, saunaing, and grounding.
Air purification in the home is important to remove mould, VOCs, and other pollutants that can cause skin issues.
Drinking reverse osmosis or distilled water is recommended, as tap water may contain harmful substances.
Structuring and hydrogenizing water can make it more bioavailable and provide antioxidant benefits.

BEST MOMENTS

"Dirt, debris, pollution, mould, when they sit on the skin, actually creates oxidative stress and accelerated aging."

"LEDs penetrate 100 nanometers deeper in the skin than what we get outside. So I postulate hair loss, facial pigmentation, accelerated aging, circadian rhythm and balancing."

"The eyes are the first area of the face to show signs of aging. That's why eyelid surgery is very popular for reducing excess footing to the upper lower eyelids for the face to age."

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Episode 239 - https://omny.fm/shows/high-performance-health/younger-looking-skin-the-science-of-reversing-agin

ABOUT THE GUEST

Rachel Varga BScN, RN, CANS is a Double Board Certified Aesthetic Nurse Specialist since 2011 with over 20,000 procedures performed, host of a top 20 podcast The Rachel Varga Podcast, an international clinical trainer for other Physicians and Nurses, celebrity skin expert featured by Dave Asprey, JJ Virgin and more! Rachel is an international speaker and a 5 time academically published award-winning author in the field of regenerative and aesthetic nursing as well as an executive board member and peer reviewer for USA based Plastic and Aesthetic Nursing Journal, and a regular contributor to the UK based Journal of Aesthetic Nursing. Rachel is one of the first to combine functional slowing aging techniques, biohacking and modern medical aesthetics by teaching us how to tune into what the skin is telling us about our internal health and what to do about it. Through education on at-home non-toxic skin care, hair care, dermarolling, in-clinic skin rejuvenation and biohacking, Rachel helps inspire others with her unique toolkit to slow cellular aging and enhance radiance using her Holistic SCIENCE of BEAUTY method at RachelVarga.ca where One on One sessions for at-home and in-clinic skin rejuvenation guidance and are available.

Phone: (954) 257-2403.

www.rachelvarga.ca

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The Intersection of Biology, Longevity and Human Consciousness with Beth McDougall M.D

Mon, 04 Sep 2023 23:00:00 -0000

Angela is joined by Dr. Beth McDougall, a medical practitioner with a unique perspective on biology, physics, and human consciousness.

Dr. McDougall shares her personal healing journey and discusses the importance of mitochondrial health in overall well-being and longevity. She delves into the science of hormone therapy, particularly for women in perimenopause and menopause, emphasising the need for individualized approaches, as well as exploring various energy medicine treatments, such as red-light therapy, pulse electromagnetic field therapy, and resonance biofeedback therapy, which aim to optimise mitochondrial function and promote overall vitality.

KEY TAKEAWAYS

The health of our mitochondria is fundamental to our overall health and aging process. Dysfunctional mitochondria can lead to diseases and aging.
Hormone therapy should be individualised based on a woman's symptoms and needs during perimenopause. Some women may benefit from progesterone supplementation, while others may not need it.
Red-light therapy and pulse electromagnetic field therapies can help optimise mitochondrial function and improve overall health and vitality.
Resonance biofeedback therapy can identify and correct aberrant energetic signatures in the body, promoting balance and well-being.
It is important to listen to your body, understand your unique energetic signature, and take steps to optimise your energy and vitality as you age.

BEST MOMENTS

"The health of our mitochondria and how much energy our mitochondria can produce is really fundamental to the health of ourselves and our body."

"So many of us are not fully embodied, maybe because of the experiences we've had and kind of the collection of the un-metabolized emotional signatures in the body."

"If you tune into it, often that there's something that will be communicated. And then you've learned what you needed to learn from that. And then you can let it go."

"The therapies and the technologies in the kind of biohacking, bio-optimization space are really geared toward improving mitochondrial health."

VALUABLE RESOURCES

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To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Dr Beth McDougall MD - https://bethmcdougallmd.com

ABOUT THE GUEST

Dr. Beth McDougall has been in practice since 1998 and is an internationally recognized Integrative physician with a specialty in multi-factorial degenerative disease. She is founder of CLEAR Center and the co-founder and medical director of the cutting edge, bio-optimization lab, JYZEN in Mill Valley, CA. Long known as a medical detective, Dr. McDougall excels at unraveling complex, multi-factorial conditions. She is advancing a new medical paradigm, one at the intersection of medicine and contemporary physics, to transform the practice of medicine. Her book introducing this paradigm, "YOUR PRISTINE BLUEPRINT: The Missing Key to Longevity, Reversing Disease, and Radically Transforming Your Life," addresses how this larger context can lead to profound health and well-being.

Dr. McDougall is the Chief Medical Officer of Resonance Technologies Group (RTG), a fund with five health companies in its portfolio: Immunacor, Sonaphi, Sourcewave, CLEAR Health, and Cell Code —all companies with energetic diagnostic and healing technologies based in resonance physics. She sits on the advisory board for Energy Medicine University and the scientific advisory board for the Resonance Science Foundation.

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Bitesize: Toxins, Detoxification and Women’s Health - with Dr Jill Carnahan

Thu, 31 Aug 2023 23:00:00 -0000

Angela interviews Dr Jill Carnahan, who shares their personal journey of dealing with the impact of toxic chemicals on their health and highlights the alarming increase in the number of chemicals introduced into our environment each year, with little regulation or testing by authorities.

KEY TAKEAWAYS

The exposure to toxic chemicals, such as glyphosate, is a major contributor to modern illnesses, chronic conditions, autoimmunity, and cancer epidemics.

The regulation and testing of chemicals in the environment, especially in the US, is inadequate, leading to the introduction of hundreds of thousands of new chemicals each year.

Genetic predispositions, combined with environmental factors like chemical exposure and dietary choices, can contribute to the development of diseases such as cancer and Crohn's disease.

BEST MOMENTS

"This is the elephant in the room of our modern illness, our chronic conditions, our autoimmunity, our epidemics of cancer."

"We're all swimming in toxic soup."

"If you're not actively thinking about ways for your environment to have clean air, clean water, clean food, then you're behind the eight ball."

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Episode 253 - https://omny.fm/shows/high-performance-health/the-science-and-faith-of-resilience-unlocking-the

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The Secrets to Self- Mastery for Success and Abundance with Dr John DeMartini

Mon, 28 Aug 2023 23:00:00 -0000

Angela is joined by the great Dr John Demartini, a renowned expert in the science of success and manifestation. John shares his journey from being a struggling surfer with learning difficulties to becoming a highly respected teacher, researcher, and author.

Dr DeMartini especially focusses upon the importance of aligning one's purpose with life’s highest values and how this can lead to achieving goals and living a more fulfilling existence, thereby providing the inspiration required to manifest success.

KEY TAKEAWAYS

Finding and aligning with your highest values and purpose is crucial for achieving your goals and living a fulfilling life. It is important to prioritise your life and focus on what truly matters to you.
Having a clear vision of what you want to achieve and visualizing it in detail can greatly increase the probability of manifesting it. The more vivid and detailed your vision, the more likely you are to take action and make it a reality.
Continuously refine and polish your vision as you gain more clarity and details. Start with what you know and let it grow, filling in the gaps as you go along. Visualise the desired outcome and focus on the specific actions and steps needed to achieve it.
Delegate lower priority tasks and focus on the highest priority actions that align with your purpose. This allows you to make the most of your time and energy, both in your personal and professional life.
Intrinsic drive and inspiration are more powerful than external motivation. When you are aligned with your purpose and values, you don't need external motivation to take action.

BEST MOMENTS

"The body must be directed by the mind and the mind must be guided by the soul in order to maximize human awareness and potential in life."

"Whatever you think about, whatever you visualize, whatever you affirm, whatever you feel, whatever you write down and whatever you plan and whatever you take actions on becomes your reality."

"The highest value, which Aristotle in his time wrote about and called it the telos, which is the end in mind, and Hartman called the most non-derivative value, the most intrinsic value, the thing that we feel is a calling in life, is that highest value."

"Motivation is a symptom, never a solution for mastery of life. Intrinsic drive is way more powerful."

"The innermost dominant thought definitely becomes your outermost tangible reality."

VALUABLE RESOURCES

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To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Dr John DeMartini – www.drdemartini.com

ABOUT THE GUEST

Dr. John Demartini is a polymath and a world-renowned human behaviour expert. He has five decades of research across multiple disciplines. His work has been described by students as the "most comprehensive body of work," and "an extensive library of wisdom," as well as "wisdom of the highest and most valuable order."

Dr. Demartini's mission and vision is to share knowledge and wisdom that empowers you to become a master of your own life and destiny.

His education curriculum ranges from personal growth seminars to corporate empowerment programs. He shares life, business, financial, relationship and leadership empowerment strategies and empowerment tools that have stood the test of time

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Bitesize: Finding Your Authentic Self with Dr John Demartini

Thu, 24 Aug 2023 23:00:00 -0000

In a preview of her upcoming interview with Dr John DeMartini, Angela and her very special guest discuss the power of authenticity and living in alignment with our highest values. Dr. Demartini believes that motivation is a symptom of not being authentic, and that when we are living in alignment with our values, our body and mind flourish. He also highlights the importance of exemplifying what we teach and finding joy in doing what we love.

VALUABLE RESOURCES

The power of our thoughts: The transcript emphasizes the belief that what we think about, we become. Our thoughts and focus determine the direction our lives take.

Authenticity and congruence: The importance of being true to oneself and living in alignment with our values is highlighted. When we are authentic and congruent, we are naturally motivated and driven to do what is meaningful to us.

The body's feedback: Our bodies provide feedback through physiological symptoms to guide us back to authenticity. Every symptom is seen as a way for the body to try to get us back on track and living in alignment with our true selves.

BEST MOMENTS

"The highest value you spontaneously do, you don't have to discipline yourself to do it."

"Motivation is a symptom. If you need motivation, you aren't being authentic."

"When we are authentic, the doors of opportunity reward it. People get literally the synchronicity start lining up for opportunities."

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The Dark Side Of Biohacking and Human Consciousness – with Teemu Arina

Mon, 21 Aug 2023 23:00:00 -0000

Angela is joined by Digital Transformist, Optimal Human Performance Specialist, Best-selling Author & Biohacker, Teemu Arina, for an eye-opening discussion about the dark side of biohacking and the unconventional topic of the health and wellness industry.

Teemu challenges the notion of constant optimisation and perfection, suggesting that many people in this industry have unresolved traumas or underlying issues that led to their health problems in the first place, and highlights the dangers of extreme behaviours and the need for balance and self-reflection in the pursuit of health and wellness.

KEY TAKEAWAYS

The health and wellness industry often focuses on perfection and optimization, but it is important to recognize and address the underlying traumas or unresolved issues that may have led to health problems in the first place.
Many health influencers and experts in the industry are wounded healers who have overcome their own health issues and now dedicate their time to helping others. However, there can be a mismatch between their public persona and their true selves, leading to feelings of loneliness and inauthenticity.
Extreme biohacking practices, such as strict diets or excessive exercise, can become control mechanisms and addictions that replace previous unhealthy coping mechanisms. It is important to find a balance and address the root causes of health issues rather than relying solely on extreme measures.
Personal narratives and identity play a significant role in how individuals approach health and wellness. It is important to examine the stories we tell ourselves and others about who we are and what we value, as these narratives can shape our behaviours and choices.

BEST MOMENTS

"The whole health and wellness industry is quite interesting. The way how I see it is that people have some kind of trauma or unresolved things that often led to the health problems in the first place."

"But what if there's a mismatch between who you are, actually, really, and the persona or the avatar or the illusion you created? That can be a pretty lonely place."

"We have all these biohacking gurus, like, you know, I don't want to say names, but if you take, for example, Dave Asprey, who's been kind of the leading figure of this whole movement, what he has been all about is better, faster, stronger."

"So what happens there is like, you are, you have less wiggling room, you have less kind of buffer, in a sense, when you're burning the candle from both ends"

VALUABLE RESOURCES

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To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Teemu Arina - https://www.teemuarina.com

ABOUT THE GUEST

TEEMU ARINA has a professional career of two decades as a technology entrepreneur, author and professional speaker. Mr. Arina is one of the forefront thinkers on the digital transformation of learning, work, leadership, health and - eventually - the future of humanity. His work focuses on studying the intersection of man and the machine and ways to improve productivity, health and wellbeing with biological and technological tools.

Mr. Arina is a popular keynote speaker who has presented in USA, UK, Japan, Russia, China, and Germany among others and was selected as the Speaker of the Year by Speakersforum in 2017. As a seasoned speaker, he gives around 100+ presentations per year.

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Bitesize Biohack: Creatine - The Brain Boosting & Body Composition Hero Supplement

Thu, 17 Aug 2023 23:00:00 -0000

For this special Bitesize Biohack, Angela explores the benefits of creatine for women's health. While traditionally associated with men and bodybuilders, creatine has numerous advantages for women, particularly during the menstrual cycle, perimenopause, and postmenopause.

KEY TAKEAWAYS

Creatine is a molecule that is important for producing ATP, the energy currency of the body. It is primarily made in the liver and is important for skeletal muscle health, bone density, gut health, and brain health.
Women have less storage capacity for creatine compared to men, so supplementation can be beneficial for women. Taking 3-5 grams of creatine daily can help build up creatine stores over a period of four weeks.
Creatine loading phases, where higher doses of creatine are taken for a short period of time, can be done to quickly increase creatine stores. The best time to do a loading phase for women is during the luteal phase of the menstrual cycle, when estrogen levels are higher.

BEST MOMENTS

"Creatine is very important for us to produce ATP, which is the energy currency of the body."

"Creatine helps to support bone density and muscle protein synthesis, making it beneficial for women struggling with metabolic issues and excess body fat."

"Creatine can be really supportive in times of stress, as it helps to provide higher levels of ATP for the brain, improving memory, cognition, and attention."

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Episode 187 - https://omny.fm/shows/high-performance-health/detox-your-mind-heal-burnout-reduce-toxic-stress-w

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The World's Most Recognised Transformation Expert: Fitness, Biohacking, Productivity and Lifestyle Optimisation - with Kris Gethin

Mon, 14 Aug 2023 23:00:00 -0000

In this episode, Angela sits down with Kris Gethin during a special live event to discuss strategies for optimizing productivity and overall well-being. They start off by talking about their experience with NAD+ supplementation and its benefits for energy production and cellular health. They also delve into the importance of setting boundaries and prioritising personal goals to avoid feelings of guilt or regret.

KEY TAKEAWAYS

NAD+ supplementation: NAD+ is a vitamin B3 derivative that depletes as we age. Supplementing with NAD+ can help improve energy production and cellular function.

Setting boundaries: It is important to set boundaries in order to prioritize your goals and avoid feeling regret or guilt. Saying no to things that don't align with your goals is essential for maintaining focus and achieving success.

Precision medicine: Tailoring your health and wellness practices to your individual needs and circumstances is key. Factors such as sleep, inflammation, and overall health can affect how much NAD+ your body utilizes, so it's important to adjust your supplementation accordingly.

Balancing productivity and enjoyment: It's crucial to find a balance between being productive and enjoying life. Prioritizing self-care, alone time, and relaxation is just as important as working hard and achieving goals.

Optimising training for endurance and strength: When combining endurance training with strength training, it's important to find a balance. Lowering the volume of weight training and focusing on compound exercises can help prevent overtraining.

BEST MOMENTS

"Knowledge without mileage is bullshit."

"Don't give away your life. Enjoy it."

"The more muscle you hold, the more calories you require."

"Recovery always dictates performance."

"Ice bath is everything for me, purely for mental stability."

VALUABLE RESOURCES

Join The High Performance Health Community

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Kris Gethin - https://www.krisgethin.com

Join me at the Biohacker Summit London - https://biohackersummit.com/xlondon

ABOUT THE GUEST

Kris Gethin is a lifetime, natural, drug-free athlete with a background in International Health and Sports Therapy. He is editor-at-large of Bodybuilding.com. His work has also appeared in Muscle & Fitness, FLEX, Iron Man, Muscle Mag, Body Fitness, and other publications.He is one of the world's most recognized transformation experts. with over 150 MILLION users of his transformation programs, nobody can dispute Kris' unrivaled authority of helping people transform their body no matter their circumstances. He has been voted the world's No. 1 Transformation Expert, TWICE!

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Bitesize Biohack: Blood Glucose Control, Weight Loss and Polyphenols with Dr Clare Bailey

Thu, 10 Aug 2023 23:00:00 -0000

Angela is joined by Dr Clare Bailey to talk about the benefits of olive oil and how to reduce your blood sugar in order to promote weight loss and help to reverse Type-2 diabetes.

KEY TAKEAWAYS

One you reach a state of ketosis, you're burning fat rather than sugar. Once you get your sugars down you will feel better and more alert.
Take a piece of string and cut it to your height - fold it in half, wrap it around your middle, and the double string should meet at the end. This is an easy test for height vs weight.

BEST MOMENTS

'You're burning fat rather than sugar - that's the key switch'

'Fruit and veg do contain fibre, but some whole grains and pulses are also fantastic'

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Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 222 - https://omny.fm/shows/high-performance-health/weight-loss-reversing-diabetes-and-intermittent-fa

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Cutting Edge Neuroscience: How To Clean Up Your Mental Mess with Dr Caroline Leaf

Mon, 07 Aug 2023 23:00:00 -0000

Dr. Caroline Leaf discusses the difference between the mind and the brain, shedding light on a commonly misunderstood concept regarding the difference between them: that the brain is a physical substrate, while the mind is the activator of the brain. The mind is our aliveness, our life force, that enables us to think, feel, and choose.

Dr. Leaf also shares her insights on how to optimise the mind-body-spirit connection and provides practical tools for managing mental health and rewiring the brain.

KEY TAKEAWAYS

The mind and the brain are not the same thing. The brain is a physical substrate, while the mind is the activator of the brain.
The mind is present in every cell of our body, not just in the head. It extends beyond our physical body and interacts with the environment.
Mental health issues like depression and anxiety are not brain diseases or chemical imbalances. They are signals from the non-conscious mind that something needs attention and processing.
We can rewire our brain and optimise our functioning through intentional and deliberate practices, such as the five-step process of the Neurocycle, which involves deconstructing and reconstructing thoughts and behaviours. Medication may provide temporary relief but does not address the root cause of mental health issues.

BEST MOMENTS

"Your brain is literally a physical substrate, very complex, obviously, it's often compared to a computer, but it's way more complex than a computer."

"If we date our brain is disintegrating, our body's disintegrating, nothing's happening, that's logical. But we're alive and having this conversation and your viewers and your listeners are able to process and respond and think and feel and choose about this information that we're sharing. And that is because of their mind."

"So our mind is our aliveness that activates the brain, and the brain and the body collectively together respond to the mind."

"The subconscious is like a doorway or a portal between the conscious mind and the non-conscious mind. So when we go to sleep, the conscious mind and the subconscious mind pretty much go to sleep as well. And the brain goes into an unconscious state, but the non-conscious is still functioning, which is why we have dreams and why we do process stuff."

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Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Dr Leaf - https://drleaf.com

ABOUT THE GUEST

Dr. Caroline Leaf is a communication pathologist, audiologist, and clinical and cognitive neuroscientist specialising in psych-neurobiology. Her passion is to help people see the power of the mind to change the brain, control chaotic thinking, and find mental peace.

Since the early 1980s, Dr. Leaf has researched the mind-brain connection, the nature of mental health, and the formation of memory. As a highly sought-after expert on mental health, she is the host of the top-rated

podcast, Cleaning Up the Mental Mess. Dr. Leaf is also the author of several bestselling books, including

a Master’s and PhD in Communication Pathology and a BSc Logopaedics. Dr Leaf does ongoing

research and clinical trials in the field of psychoneurobiology in order to improve mental health interventions.

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Bitesize Biohack: Ending Anxiety, Depression and Bipolar with Dr Caroline Leaf

Thu, 03 Aug 2023 23:00:00 -0000

Angela presents a preview of her upcoming interview with Dr Caroline Leaf, a communication pathologist, audiologist, clinical and cognitive neuroscientist, in which she discusses depression, anxiety and mental health.

KEY TAKEAWAYS

The never-ending circle of diagnosis and symptoms is like a chicken-and-egg situation. Health professionals tend to tell us that one causes the other.
Depression and anxiety are not illnesses on the same level as conditions such as diabetes. Depression and anxiety are signals that something is not right in your life.

BEST MOMENTS

'You ask why you have an anxiety disorder - well, because you have those symptoms'

'Bipolar depression in itself is not a disease'

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Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 187 - https://omny.fm/shows/high-performance-health/detox-your-mind-heal-burnout-reduce-toxic-stress-w

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Flow States and Peak Performance Aging with Steven Kotler

Mon, 31 Jul 2023 23:00:00 -0000

Steven Kotler is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective, as well as being one of the world’s leading experts on human performance.

Steven joins Angela this week to talk about peak performance and longevity, specifically focussing upon how to optimise peak performance aging, as well as how to access flow states, and what factors may be holding you back from achieving them.

KEY TAKEAWAYS

A study has found that by accessing flow states, we can make ourselves 500% more productive and thereby achieve far more in far shorter a time.
Many think that in order to push through to a productive state, you have to steel yourself and find resilience. But this is a recipe for burnout.
Flow is the optimal state of consciousness where everything outside of your task just fades away - time dilates and we experience a freeze-frame effect. We get so sucked into what we're doing that time has no meaning.
As we move into flow, different things happen to the brain. A deactivation of the pre-frontal cortex takes place, which manipulates the way we experience time.

BEST MOMENTS

'When most people think about motivation, the only tool they reach for is grit'

'We don't just gain mastery in flow, but also wisdom and empathy'

'Flow is an optimal state of consciousness'

'When there's more dopamine in the brain, time speeds up. When there's less, time slows down'

VALUABLE RESOURCES

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Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

ABOUT THE GUEST

Steven Kotler is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. Steven is the author of eleven bestsellers (out of fourteen books), including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance. His work has been nominated for two Pulitzer Prizes, translated into over 50 languages, and has appeared in over 100 publications, including the New York Times Magazine, Wired, Atlantic Monthly, Wall Street Journal, TIME, and the Harvard Business Review. Alongside his wife, author Joy Nicholson, he is also the co-founder of The Buddy Sue Hospice Home for Old Dogs, a canine elder care facility, and Rancho de Chihuahua, a dog rescue and sanctuary.

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Bitesize Biohack: Is This Normal? Periods, Birth Control and PCOS with Dr Jolene Brighten

Thu, 27 Jul 2023 23:00:00 -0000

From her interview with Jolene Brighten, Angela presents a biohack episode dedicated to helping you better understand the menstrual cycle and the struggles it can raise by focussing upon what a normal period should look like.

KEY TAKEAWAYS

If your period is so painful that interrupts the activities you perform as part of daily living, then there is a problem somewhere, and you need to be checked out.
The period and the menstrual cycle are different entities, but they do go together hand in hand. You cannot judge one based upon the other.

BEST MOMENTS

'Periods shouldn't be so painful that you have to pop a pharmaceutical'

'A period, for a woman is her own lived experience'

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Episode 237 - https://omny.fm/shows/high-performance-health/sex-hormones-and-womens-health-is-this-normal-with

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Unmasking Me - Life-Changing Lessons from a Year Without Alcohol

Wed, 26 Jul 2023 23:00:00 -0000

In this very special bonus episode, Angela talks about the life-changing effects she has experienced after a year without drinking alcohol, and the frank, often-surprising answers to the question: would she ever drink again?

KEY TAKEAWAYS

When you create goals you should always set stages, meaning that you can reach wins more regularly. This stops us from feeling a sense of distance from the result.
Post-natal depression can affect those who have never experienced mental health issues before, and who least expect to feel bad.
Alcohol can often be used as a crutch. It numbs the anxiety, nerves or pain. It takes the edge off. The problem is that it stops us from looking internally to find the solution to the pain.

BEST MOMENTS

'When you create goals that are that big, and you haven't broken them down into stages, it can be the biggest impediment to your achieving it'

'That was a really defining moment'

'It's only really now that I feel that I can talk about this'

'I want to help people from a place of scars, not wounds'

VALUABLE RESOURCES

Join The High Performance Health Community

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the BioSyncing® program go to angelafoster.me/biosyncing

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.

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Manifesting Miracles - How to Journal Your Way to Your Higher Self with Roxanne Saffaie

Mon, 24 Jul 2023 23:00:00 -0000

Roxanne Saffaie is a writer, speaker and the creator and host of The Roxanne Show, dedicated to the art of self-mastery and personal empowerment.

In this impactful episode, join Angela and Roxanne as they discuss the power of journalling and how and why we should always make time for ourselves in order to better know and celebrate the person we have become, as well as take back control of life itself.

KEY TAKEAWAYS

We spend so much of our day on other people, but fail to recognise that we should put ourselves first. Making time for ourselves each day is a practice that we must normalise.
Self mastery is a life journey that continues throughout life. It is about continually asking how well we can know our true self.
Women can think that we know who we are, but we are surrounded by societal programming that can obscure this picture of ourselves.
There is magic between the mind and the pen - an alchemy that forms when we transmit our thoughts to the physical world.

BEST MOMENTS

'Is there ten minutes somewhere in your day where you can say "these ten minutes belong to me"?'

'Journaling is a path to your higher self'

'How much can we truly come to know our true self?'

'It's about allowing your mind to just go'

VALUABLE RESOURCES

Join The High Performance Health Community

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

roxy@blackbeltbeauty.com

www.roxannesaffaie.com

ABOUT THE GUEST

Roxanne is a writer, speaker, coach + digital creator in the arena of Self-Mastery + Personal Empowerment. As a contemporary existentialist, a life athlete + relentless GOAL digger, she LOVES empowering women to develop an UNBREAKABLE + sacred relationship with their Authentic Self.

Roxanne’s love of witnessing how women thrive within + out from the unconditional Self-Love, Self-Trust + stronger vitality that comes with this sacred relationship insatiably inspires her work.

Her community greatly trusts her as she embodies her empowered philosophy demonstrating her ownership of SELF as the maverick curator of her life: “You Are The Life You Are Living.”

BlackBeltBeauty™ was born from INSPIRED ACTION + her unique ability to support the journeys of women who are driven to authentically live an EMPOWERED life that is fueled by PASSION, PURPOSE + VISION.

It’s what she frames as a life built from: 360 Degrees Of Beauty.

Roxanne’s teachings are designed to help you relentlessly keep your edge by leveling up in life while simultaneously respecting your well-being from heart, mind, body + spirit.

Roxanne has taken her innate frequency of living where EDGE meets CURVES, the harmonization of Masculine + Feminine energies, and implemented it into every aspect of her and her creations with it. Her core messages speak to a life of Self-Mastery + holistic Self-Development that is forged through unconditional SELF-LOVE + SELF-TRUST. Roxanne is here to help you: Master The Beauty Of You.

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Bitesize Biohack: Harnessing the Power of Micro Movements for Optimal Energy and Brain Health

Thu, 20 Jul 2023 23:00:00 -0000

Micro movements throughout the day can enhance blood flow, aids recovery, builds energy and concentration levels, and improves brain health. In this bitesize biohack episode, Angela presents a piece of her conversation with Dr Michael Mosley, who explains the science behind micro movements, why squats are so good, and the importance of stairs (both down and up)

KEY TAKEAWAYS

The squat and press-up, because they are vertical movements, provide huge surges of blood to the brain which trigger a substance that acts like fertiliser.
Many underestimate the impact that resistance training will have, not just while performing it, but also at rest. It can improve factors such as insulin sensitivity as well as general wellbeing.

BEST MOMENTS

'This is like fertiliser for your brain cells'

'It's easier to get results in an unconditioned individual that someone who is already conditioned'

VALUABLE RESOURCES

Join Angela's High Performance Health Facebook Community - https://urlgeni.us/facebook/highperformancehealth

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

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Methylene Blue, Red Light Therapy and Biohacking with Dr John Lieurance

Mon, 17 Jul 2023 23:00:00 -0000

In this super biohacking-based episode, Angela talks all things mitochondrial health, brain health and light therapy with Dr John Lieurance, the author, physician and scientific advisor of MitoZen.com.

Angela and Dr John talk about how you can use light therapy along with powerful compounds such as methylene blue, fasting and consciousness to dramatically improve brain health and optimise your energy levels.

KEY TAKEAWAYS

Your body uses glucose and oxygen to function which is combined in a structure called the mitochondria. Each cell has a varying amount of mitochondria depending on the energy demands.
If we can be more efficient with our energy production, then we consume less vital nutrients in order to create energy. Young people burn more efficiently, and as we grow older we become less so.
Methylene Blue was introduced as a way of staining parasites in the bloodstream in order to observe malaria treatments. This was in the 1800s, and since has become renowned as an anti-microbial.
Methylene Blue turns your cells into miniature Tesla coils, super-energy producing machines. For individuals looking for athletic enhancement or an increase in brain power, it can give users a true edge.

BEST MOMENTS

'The ATP is to the body what gasoline is to a car'

'When you have an efficient process, you burn less glucose and oxygen'

'Methylene Blue is one of the most powerful brain enhancing substances that I have ever used'

'There's very little downside to this'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Stem Cell Treatment,PRP Treatment,Prolotherapy , Ozone - Sarasota, FL (advancedrejuvenation.us)

MitoZen Scientific - Advanced Natural Medicine and Detoxification

For 10% off all products at mitozen.com use voucher code Angela10

ABOUT THE GUEST

John A. Lieurance, ND, DC, DABCN (board eligible) is an Author, Physician, Lecturer, Scientific Advisor for MitoZen.com, and educator to those seeking vitality, longevity, and enhanced consciousness. His interest is in connecting what he calls, "The 3 legs of a stool": Vitality of the body, Mind Mastery & a Direct experience of God. Using science and ancient wisdom, he aims to connect these dots in his own journey to becoming the best version of himself in this life.

Diving deeply into many healing methods, to discover the deepest and most profound means to activate cellular energy, such as with Melatonin, Methylene Blue, and NAD+ as well as Fasting with various nutrients to activate responses. Dr. John explores many new paths in the healthcare world, with his unique & fresh ideas using various delivery systems, such as suppositories and nasal sprays, and various protocols he has created.

He attended Parker College of Chiropractic & received his Naturopathic degree in 2001 from St. Luke's School of Medicine. He has practiced Functional Neurology, Naturopathic medicine, and Regenerative Medicine, using stem cell therapy in Sarasota for 25 years.

Founder of the Advanced Rejuvenation Center in Sarasota, Florida, and founder of Functional Cranial Release - which is an Endo-Nasal Cranial Treatment with the ability to unlock the spinal fluid to allow profound healing of the nervous system.

See his next book "It's All in Your Head: Endo-Nasal Cranial Therapy". Dr. Lieurance has been involved in multiple clinical trials including an investigation into the use of stem cells for Parkinson's Disease, COPD, and OA of the knee and hip from 2012-2014. He has a clinical focus on mold illness, Lyme disease, and chronic viral infections. Using natural eastern and western approaches to healing the true source of disease, which lies in the metabolic pathways that are challenged by chronic inflammation resulting in infections and toxicity.

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Bitesize Biohack: How to Stop Diets and Develop Metabolic Flexibility for Forever Fat Loss

Thu, 13 Jul 2023 23:00:00 -0000

The key to lasting weight loss is to tap in to the power of metabolic flexibility, which enables our bodies to efficiently burn whatever foods we consume. But how can we improve and train our bodies to be more metabolically flexible? In this week's bitesize biohack, Angela is joined by Dr Molly Maloof to tell you how.

KEY TAKEAWAYS

Diets train us to cut out or add more of certain macros to our food intake, but this practice can, in the long term, make us far more inflexible in terms of metabolism.
You need to listen to your body when you're trying to change the shape and wellbeing you're seeing. The phase you're currently in can affect things greatly.

BEST MOMENTS

'You can get metabolic inflexibility from being too low carb for too long'

'You have this mind that wants to do what it wants to do, but you don't always know what your body wants’

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Enhance your metabolic flexibility with Lumen - Click here and use code ANGELA to save $50 on your purchase

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Maximising High Performance - Mastering Stress, Cultivating Resilience and Building Adaptive Reserve with Eliza Kingsford

Mon, 10 Jul 2023 23:00:00 -0000

In this episode, Eliza joins Angela to talk about how we can manage our nervous systems, build adaptive reserves and enhance the control we have over factors such as resilience, energy and health in life.

KEY TAKEAWAYS

Many people want to change but don't know how to get out of their own way. Finding the key to this has been Eliza's mission - the unblocking of that mental barrier that disallows change to start.
Our society, system and culture does not teach us to dream in terms of moonshot goals for ourselves. We encourage it as children, but when we reach adulthood, we add "safety barriers" that stifle our ambition.
The initial sense of optimism and excitement we feel when we envision our outcomes is hard to maintain. Every journey is filled with challenge. The trick is to focus hard on the bigger why.
The goal in nervous system work is to build capacity and flexibility. First the awareness of which state we're in, then the flexibility to move between the states.

BEST MOMENTS

'What drives change? How do people do that?'

'Our physiology really does influence everything we think, do say and feel'

'It takes a re-training of the brain'

'if you are sympathetically activated, you are going to execute a certain way of thinking'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

For 50% off Eliza's 14 day jumpstart program to begin shifting your relationship with food (Normally $44) use coupon code ANGELA50 at https://www.elizakingsford.com/jumpstart-product-page/

www.elizakingsford.com

https://www.youtube.com/channel/UCL1Og4dGmoY94O6aFnUmtDQ

ABOUT THE GUEST

Eliza Kingsford is a licensed psychotherapist and nervous system practitioner who helps clients identify and regulate their nervous system so they can get out of their own way, remove obstacles and overcome self-sabotage. Eliza’s work has been featured on Dr. Phil, Dr. Oz, NBC Health, CNN Health, Health Magazine, MindBodyGreen and many more; she’s the author of Brain-Powered Weight Loss and holds advanced certifications in numerous evidence-based modalities. Eliza combines the latest behavior science and neuroscience with cutting edge interventions to create lasting change for her clients. She believes true healing comes when we find the intersection of the mind-body connection.

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Bitesize Biohack: The Power of 30+ Plants for Microbiome Health

Thu, 06 Jul 2023 23:00:00 -0000

Angela shares a short clip from her interview with gut health doctor, Megan Rossi, in which she talks about the importance of diversifying your diet in order to activate better health in the gut - the foundation of all wellbeing.

KEY TAKEAWAYS

People think food just has a health element to it, but food should be enjoyed, too. Those who actually revel in the pleasure of food have been proven to live longer.
Diversifying our diets not only aids out human cellular make-up, but nourishes the trillions of micro-bacteria that keep us healthy and functioning.
We tend to be extreme when it comes to diets. Mainly plant-based foods is a great way to go, but we shouldn't discount the value of meat and other proteins.

BEST MOMENTS

'If we take pleasure in food we're more likely to live longer'

'I love the idea of adding more things in rather than take more things out'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 143 - https://omny.fm/shows/high-performance-health/the-secrets-to-gut-health-optimal-microbial-divers

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Brain Fog, Hormones and Protecting Against Alzheimer's Disease and Other Forms of Dementia with Dr Kavita Desai

Mon, 03 Jul 2023 23:00:00 -0000

Angela talks to Dr Kavita Desai - Women’s Health Specialist, Founder of Revivele & Author of Lady Parts: Putting Women’s Health Back Into Women’s Hands - about how to properly care for our brains, look after our cognitive health and prevent dementia, one of the most serious conditions affecting human health world-wide.

KEY TAKEAWAYS

The World Health Organisation has reported that 55 million people globally now have dementia with Alzheimer's Disease being the most common form.
Women have been taking on a more prominent role in the care of the world, but with this has come a decline in the time we spend caring for ourselves. This is a rhetoric we need to change.
There can be changes in the brain in the run up to Alzheimers that form up to twenty years before main symptoms, meaning that we need to be prioritising our health much earlier that we tend to.
Now that DNA tests are so widely and commercially available, we can be more empowered in identifying potential issues in our future, giving us a greater sense of agency over our long term wellbeing.

BEST MOMENTS

'We don't prioritise ourselves, and we feel guilty if we do'

'Women seem to be disproportionately affected by dementia'

'We are at very significant health risks as we go through our perimenopausal years'

'I am a huge advocate of trying to prevent long term disease'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

Revivele - https://www.revivele.com

ABOUT THE GUEST

Dr. Kavita Desai, Pharm. D., Women’s Health Specialist, Founder of Revivele & Author of Lady Parts: Putting Women’s Health Back Into Women’s Hands

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Bitesize Biohack: Gluten, Glyphosate and Leaky Gut with Dr Stephen Gundry

Thu, 29 Jun 2023 23:00:00 -0000

Angela shares a biohack special from her conversation with Dr Stephen Gundry, in which he talks about mitochondrial uncoupling and how it can be a short cut to upgrading your metabolism, plus the effects of glyphosate on a leaky gut, and why gluten itself may only be part of the problem.

KEY TAKEAWAYS

Round Up can potentiate a leaky gut. It can turn people who are not gluten sensitive into people who are incredibly sensitive to gluten, plus it can kill of helpful bacteria.
People with measurable leaky guts also carry antibodies to the various forms of gluten, and to non-gluten proteins. When people have sealed their gut, all of these people lose their antibodies to gluten.

BEST MOMENTS

'Round Up can kill off the bacterial species that enjoy eating gluten'

'These people are uncoupling their mitochondria'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 216 - https://omny.fm/shows/high-performance-health/unlock-the-keto-code-without-actually-going-keto-a

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Game Changers: Empowering Women and Young Girls in Sport with Former Medalist and GB Rower, Baz Moffat

Mon, 26 Jun 2023 23:00:00 -0000

This week, Angela is in conversation with former Team GB rower, Baz Moffat, about how we can support young girls of all ages in sport much more than we currently are.

Women In Sport recently discovered that almost half of all teenage girls end up disengaging with sport due to a lack of support and the pressures of school work, amongst other reasons, and in this show, Baz and Angela talk through ways in which we can stop so many potential sports stars from losing their sporting passions.

KEY TAKEAWAYS

43% of teenage girls who once actively engaged with, and enjoyed sport, are being sidelined in their teenage years, and being made to feel inadequate, compared to just 24% of boys the same age.
Working and training several times a day. Women are not small men, and go through far more in terms of physiological change. Over-stressing the system can be a challenge in itself.
Puberty happens at different ages for different girls. It doesn't all happen at the same time for everyone. Being given the help and time and space to understand their own bodies as they change is vital.
Guidance and support for girls around subjects such as proper sportswear and sanitary products is crucial, and should be done proactively at the beginning of every year, so as to establish support early.

BEST MOMENTS

'There is a complex barrier and some deep-rooted negative attitudes that are affecting girls' enjoyment of sport'

'There wasn't much space for me as an invididual'

'That was the big difference that lottery funding made - you're able to do more rest and recovery'

'Girls need to be given the chance to understand their bodies'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

ABOUT THE GUEST

Former Team GB rower Baz Moffat retired from the sport to launch a successful international consulting and coaching business. A prominent voice in the women’s health movement, Baz specialises in the pelvic floor - a pivotal yet vastly under appreciated nucleus in the female body.

thewell-hq.com/about/baz-moffat

facebook.com/bazmoffatstrongtothecore

linkedin.com/in/baz-moffat-55b61a11

baz@thewell-hq.com

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Bitesize: Favourite Biohacks & Personal Experiments (gone wrong!) - LIVE Chat From London's Health Optimisation Summit

Thu, 22 Jun 2023 23:00:00 -0000

After appearing at the Health Optimisation Summit in London, Angela presents a very special conversation that took place live at the event with friend and fellow podcast creator, Tony Wrighton, all about favourite biohacks, and experiments in health that may not always have gone to plan...

KEY TAKEAWAYS

Headsets have been conceptualised and manufactured that reprogram our subconscious mind and beliefs.
Events such as the Health Optimsation Summit really do help to demonstrate that all factors and niches of health and wellbeing are being considered by technology innovators.

BEST MOMENTS

'I'm like a swan scrabbling beneath the water'

'It's like a festival, and this year there are more people than ever!'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Tony Wrighton - https://tonywrighton.com/zestology

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Reverse Your Biological Age - Peptides, Spermidine, NAD, and Other Anti-aging Biohacks Explained with Dr. Neil Paulvin

Mon, 19 Jun 2023 23:00:00 -0000

Angela welcomes Dr Neil Paulvin back to the show, to talk about the latest in longevity science and transformational therapies - including biohacks such as spermidine, NAD and peptides - as well as much, much more.

KEY TAKEAWAYS

Women need progesterone and oestrogen for muscle building and brain health, cognition, energy and more. Recent research has suggested that delaying menopause may work to serve health in these terms.
The key to longevity and long term health lies in the "Core 4" - sleep, exercise, diet and stress management. Circadian rhythm in particular can markedly affect the immune system.
For women in their forties, the decade in age itself is one of the busiest. Families are being raised if they've had children, career demands are at an all-time high. Energy demands are very high, and hormonal disruption is taking place. Mitochondrial health is crucial.
SS31 was founded by two scientists and hangs on the inner membrane of the mitochondria, and has been found to be a very good antioxidant. It also has been found to have an anti-inflammatory component, and can help with tendonitis.

BEST MOMENTS

'When we look at menopause, it brings with it potential adversities in terms of health'

'Sleep is when we recycle our hormones and increase the number of hormones we need'

'This has the most hallmark checks of any product in the world'

'I do believe in higher doses of both to get the real benefit of it'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

To express your interest in the Biosyncing program go to angelafoster.me/biosyncing

ABOUT THE GUEST

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Bitesize Biohack - Spermidine, Glycine and Peptides for Longevity

Thu, 15 Jun 2023 23:00:00 -0000

Angela shares an invaluable biohack from her upcoming interview with Dr Neil Paulvin, about how you can begin the age-reversal process using peptides, supplements and biohacking techniques.

KEY TAKEAWAYS

In the US, when a product becomes prescription-only,, it becomes banned as a supplement because the dosage can no longer be regulated by the medical sector.
When considering taking Spermidine, you must be aware of any reactions to gluten that you may already experience. As in most cases, it's wise to consult your doctor before embarking on a course of this

BEST MOMENTS

'This has the most hallmark checks of any product in the world'

'I do believe in higher doses of both to get the real benefit of it'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE HOST

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The Science and Faith of Resilience - Unlocking the Secrets to Healing and Overcoming Life’s Challenge

Mon, 12 Jun 2023 23:00:00 -0000

Angela is joined by Dr Jill Carnahan, a medical and functional medicine doctor, and author of new book ;'Unexpected: Finding Resilience Through Functional Medicine, Science And Faith'.

Dr Carnahan discusses her incredible story of overcoming breast cancer at the age of just 25, the importance of detoxification in today's modern world, and why loving yourself is the key to developing greater resilience.

KEY TAKEAWAYS

If we want to instil the next great generation of healers, then we must start by teaching them to respect their own basic needs of self-care and self-love.
Taking care of ourselves on a daily basis should be a top priority. When we nurture and protect ourselves, that's where healing starts.
Our souls are born with purposes and aims, and we don't always know what they are until we've experienced some kind of suffering or challenge.
If we re-frame challenge as an opportunity for growth, and take the tools we gain along the way, then we can create a deep abiding sense of hope and joy, despite what might be going on outside of us.

BEST MOMENTS

'How do you train a compassionate physician when you are teaching them to deny their basic needs?'

'In one instant I was changed from doctor to patient'

'What does she need from me today?'

'If you can change your lens, then all of a sudden you can have this deep abiding sense of hope'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

Dr. Jill Carnahan, MD.,is a board-certified Integrative Holistic Medicine specialist, known as Your Functional Medicine Expert® and often referred to as the "Sherlock Holmes of Medicine," for solving the case of the most well-known medical mysteries. Utilizing state-of-the-art lab testing and biochemical analysis, she helps each patient identify the root cause of their illness by identifying nutritional or metabolic imbalances that may be contributing to their symptoms. Dr. Jill uses nutritional protocols and supplements, lifestyle changes, and medication to increase patient level of function and always seeks the gentlest and least invasive way to restore health and optimize healing.

IG: @drjillcarnahan

Facebook https://www.facebook.com/FlatironFunctionalMedicine

Website: https://www.jillcarnahan.com/

Twitter: @DocCarnahan

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Bitesize Biohack - High Performance Hack: Do This to Double Your Productivity

Thu, 08 Jun 2023 23:00:00 -0000

THIS EPISODE
Angela shares a productivity hack that involves moving the body before doing any deep or productive work. This episode utilizes a clip from her interview with Eric Hinman, where he talks about how he plans, prepares, and executes his day; to slot work in and around all the things he does from a fitness, longevity, and recovery perspective. This episode offers valuable insights into enhancing productivity, creativity, and flow.

BEST MOMENTS

- "The exercise for me at this point is so much more about the mental well-being and the mental clarity and the energy that I get from it that it is to compete anymore."
- "trading time for money is basically doing exactly what I would be doing every single day if I wasn't making any money doing it."
- "I truly enjoy the workouts that I do every single day."

VALUABLE RESOURCES

Eric Hinman Episode 218 of High Performance Health -https://podcasts.apple.com/gb/podcast/eric-hinman-cold-exposure-sauna-ultra-fitness-and/id1470595534?i=1000598957038
Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.com
Become an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.com
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

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Become The Hero Of Your Own Story with Simon Alexander Ong

Mon, 05 Jun 2023 23:00:00 -0000

In this week's episode, Angela talks to Simon Alexander Ong, a personal development entrepreneur, about how you can live an extraordinary life and become the hero of your own journey by transforming your energy and awakening your imagination to what is truly possible.

KEY TAKEAWAYS

We will always face setbacks and challenges in life. The real measure of how successful we become is how we choose to respond to them.
When we create an amazing life path for ourselves we are actually helping others. We are inspiring them to want to do the same, and thereby better themselves.
When we procrastinate or have lots of time on our hands, we fall into the trap of working. In reality, if we create boundaries, we form habits and work around them, meaning that our time is better utilised.

BEST MOMENTS

'Even the best laid plans can often deviate'

'When we become the hero of our own journey, it doesn't just help us - it actually helps other people'

'Yes it's good to work, but we've got to be careful not to overwork'

'You may not always see it in the moment, but when you look back you'll realise that season gave you exactly what you needed at that moment'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

Simon Alexander Ong is a personal development entrepreneur, coach and public speaker. His work has seen him invited onto Sky News and BBC to be interviewed, while Barclays featured him in a nationwide campaign asking him questions on how families could embrace better lifestyle habits.

His insights have seen him featured in HuffPost, Forbes, Virgin and the Guardian. He also regularly speaks at organisations (these have included Salesforce, Microsoft, EY, Adobe and Unilever).

His debut book Energize was published by Penguin in April 2022 and became an instant bestseller. It also received endorsements from the likes of New York Times bestselling authors Simon Sinek, Marie Forleo and Dr Marshall Goldsmith.
Website - https://www.simonalexanderong.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.

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Bitesize Biohack - How to Maximise Productivity to Improve Performance and Create More Freedom

Thu, 01 Jun 2023 23:00:00 -0000

In this bitesize biohack, Angela delivers a method to optimise your productivity and free up more time to spend with family and friends, increasing your performance, taken from a short preview of an upcoming interview with life coach and business strategist Simon Alexander.

KEY TAKEAWAYS

Creating amazing life journeys doesn't just benefit us, but can serve as inspiration for others, thereby accelerating their own paths of growth.
When we procrastinate or have lots of time on our hands, we fall into the trap of working. In reality, if we create boundaries, we form habits and work around them, meaning that our time is better utilised.

BEST MOMENTS

'When we become the hero of our own journey, it doesn't just help us - it actually helps other people'

'Yes it's good to work, but we've got to be careful not to overwork'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/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.

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Intermittent Fasting for Women - How to Fast Like a Girl with Dr Mindy Pelz

Mon, 29 May 2023 23:00:00 -0000

We all know how to fast, but there are different rules for women and men. In this episode, Angela is joined once more by Dr Mindy Pelz who talks about the specific ways we should be using fasting as a tool, and optimising our longevity, hormone balance and energy levels.

KEY TAKEAWAYS

Fasting works because we are tapping into a whole new system of energy generation and metabolism. It's remarkable that it's taken so long for this to become a better known fact.
As oestrogen drops, we become more insulin resistant, which is one of the main reasons why women over forty in particular, must know how to fast effectively.
A twenty four hour fast can kill bacteria in the small intestine. When we reintroduce food, there's less there to agitate and cause bloating.
If you are spotting, then it's a clear sign that progesterone needs your help. Progesterone needs to peak at a certain level in order for the whole uterine lining to shed.

BEST MOMENTS

'You're tapping into a whole other energy system'

'I can't believe we've gone this long in human existence without this conversation'

'Within twenty four hours, the gut can start to repair'

'These are the conversations we need to have'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Dr Mindy Pelz website

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.

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Bitesize Biohack: Fasting and Perimenopause with Dr Mindy Pelz

Thu, 25 May 2023 23:00:00 -0000

In a preview of the upcoming interview, Angela shares a bitesize biohack courtesy of Dr Mindy Pelz, in which she discusses the changes we experience during perimenopause and how we can optimise our fasting schedule to help with factors such as inflammation, insulin resistance and brain fog

KEY TAKEAWAYS

The first thing to realise when you're a perimenopausal woman, is that the lifestyle we lived during our thirties is not going to work when we reach later years.
When we reach our forties and see that our ovary hormones are beginning to retire, we must start to examine our lifestyle and adjust accordingly. Our estrogen goes up and down, and means that we will have days where we feel normal and days where we feel terrible.

BEST MOMENTS

'Women go roaring into their forties - all of a sudden their moods go crazy'

'The diet and exercise plan that kept us in great shape at 35 doesn't have the same effect at 45'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/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.

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Optimizing Women's Fitness for Health and Longevity with Dr Andy Galpin

Mon, 22 May 2023 23:00:00 -0000

Angela talks to Dr. Andy Galpin about improving health span alongside longevity, focusing specifically on women's health, including managing sleep, stress, nutrition and how physical activity is of vital importance. They also discuss the nuances of optimising fitness routines for women, taking into account the menstrual cycle and challenges during perimenopause and menopause.

KEY TAKEAWAYS

It is vital to manage sleep, stress, nutrition, and physical activity. By prioritising these key areas, we can set ourselves up for optimal health and longevity.
Spending time in nature or engaging in sports and activities that require reacting to external stimuli can help maintain balance over time. The next time you're feeling stuck in your routine, consider taking a hike or trying out a new sport.
Use subjective and objective measures: When assessing your health and well-being, it's important to use both subjective and objective measures. Dr. Galpin suggests using at least two of each to get a more comprehensive understanding of your overall health.
What works for one person may not work for everyone. It's important to try new things and stick to the ones that bring you results.

BEST MOMENTS

'You want to hit the big markers'

'People who spend too much time at max heart rate or close to that are going to have issues'

'What are the tasks my body needs to do to maximise longevity?'

'Your joints have to be able to handle movement continuously for 45 minutes'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/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.

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Bitesize Biohack: Key Fitness Metrics for Longevity for Women with Dr Andy Galpin

Thu, 18 May 2023 23:00:00 -0000

Angela shares a brief biohack from an upcoming episode with Dr Andy Galpin, in which he shares specific considerations we should be looking at when it comes to optimising longevity, and for balancing hormonal health.

KEY TAKEAWAYS

In terms of tasks we can perform to maximise longevity, look to exercise without breaks for at least 45 minutes at any pace, so long as movement is perpetual.
Your heart rate needs to be able to rise, sustained, and then brought back down. Strength is also required in not just grip strength but lower body in general.

BEST MOMENTS

'What are the tasks my body needs to do to maximise longevity?'

'Your joints have to be able to handle movement continuously for 45 minutes'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 208 - https://omny.fm/shows/high-performance-health/jim-steele-his-book-unashamedly-superhuman

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.

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Are Screens Slowly Destroying Your Sight? Blue Light Exposure and Eye Health with Dhruvin Patel

Mon, 15 May 2023 23:00:00 -0000

Dhruvin Patel is an optometrist and founder of Ocushield, pioneering blight filtering technology so as to improve eye health and sleep, leading to a more fulfilling life in general.

Dhruvin talks to Angela about the choices we can make on a daily basis to ensure that we are not slowly and insidiously destroying our eyes and our health, and the profound long term effects that can result if we do not begin to take better care.

KEY TAKEAWAYS

With the rise of computer working, many have failed to consider the long term damage being done by blue light emitted through our displays. Ocushield technology can eliminate this risk.
UV protection is vital, even in places such as the UK where it's generally overcast. Just because it's cloudy, doesn't mean that plentiful UV light is not still being emitted.
Even though we may believe that we can see very well, weaker eyes are propped up by healthy ones, so ill effects may be masked until it's too late.
From a blue light perspective, it's wise to begin now in the implementation of filtering technology in schools, or we may be facing a health crisis en masse in the future.

BEST MOMENTS

'Many of us are not as aware as we should be about the things we do on a daily basis that may be damaging our eyes'

'UV light can contribute towards cataracts'

'I really want to help people - to make an impact'

'On average, children are using screens for upwards of six hours per day!'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Claim your discount at https://www.ocushield.com by using discount code ANGELA20 for 20% off

ABOUT THE GUEST

Whilst studying Optometry at university, I launched the development of the initial product offering at Ocushield - blue light filtering technology that make eyes healthier, improves sleep and makes people happier.

Currently deploying a newly developed online eye screening test, accessible for the flexible workforce via a web URL.

Having received a development grant from City University of London, I built Ocushield into an internationally distributed, MHRA/FDA medically registered product that transformed hundreds of thousands of peoples eye health and quality of life.

From humble beginnings to building Ocushield, getting featured on Dragons' Den (and winning over Peter Jones & Tej Lalvani in the process), Forbes, The Guardian & USA Today - talking about eye health and blue light, it’s been an entrepreneurial journey full of ups and downs and yes a lot of lessons and joys.

At Ocushield, we have helped over 300,000 eyes in over 70 countries with our products to protect their eyes.

We envision a world aware of eye health in the times of the booming digitisation and the accompanying eye strain thus helping people develop healthier eyes and happier lives.

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.

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Bitesize Biohack - How to Harness Your Inner Power to Achieve Your Goals

Thu, 11 May 2023 23:00:00 -0000

From her interview with Jim Steele about the value of persistence and achieving goals, Angela presents a bitesize biohack designed to push you to continue when you're on the path towards a greater aim, and how to harness the power of persistence in doing so.

KEY TAKEAWAYS

It's vital that you receive some kind of payoff as you make progress in anything, so as to motivate you to keep on pushing onwards.
You must have a certain belief system in the ability to reach your end goal. If the task is impossible to begin with, and we believe that, it's too tempting to stop.

BEST MOMENTS

'You've got to have a feeling of return on investment whilst in the process of moving forward. That's what keeps you moving forward'

‘Accept the adventure of what’s going on’

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 208 - https://omny.fm/shows/high-performance-health/jim-steele-his-book-unashamedly-superhuman

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.

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Adrenal Health, Hasimoto's, and Going From Surviving to Thriving with Dr Izabella Wentz

Mon, 08 May 2023 23:00:00 -0000

Concentrating on optimal adrenal health can lead to some remarkable health benefits, including regaining energy levels. In this episode, Angela is in discussion with The Thyroid Pharmacist, Dr Izabella Wentz, who talks about her latest book 'The Adrenal Transformation Protocol', resetting the body's response through targeted safety signals, and the work she has successfully completed with over 3000 individuals to overcome bran fog, fatigue, irritability, sleep issues and anxiety.

KEY TAKEAWAYS

If you have coeliac disease and Hashimoto's, if you remove gluten from your diet, in some cases you can reverse the subclinical hypothyroidism and rid yourself of thyroid antibodies.
Genetic predisposition, leaky gut and a trigger are the three things that must have manifested for an auto-immune condition to be present.
When people are under a chronic stress response, their alignment with the circadian rhythm suffers greatly, and cortisol production might increase as a result.
People starting off on their journey are wise to eliminate problematic foods through elimination diets of food sensitivity tests.

BEST MOMENTS

'I wanted to know if there was anything I could do to make myself feel better'

'It's remarkable what an effect the environment can have upon our gene expression'

'Even without having coeliac disease, they feel better off gluten'

'I meet people where they are and try to give them strategies'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Dr Izabella Wentz - www.thyoidpharmacist.com/media

ABOUT THE GUEST

Dr. Izabella Wentz is a compassionate, innovative, solution-focused integrative pharmacist dedicated to finding the root causes of chronic health conditions. Her passion stems from her own diagnosis with Hashimoto's thyroiditis in 2009, following a decade of debilitating symptoms.

As an accomplished author, Dr. Wentz has written several best-selling books, including the New York Times best-seller "Hashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause," the protocol-based #1 New York Times best-seller "Hashimoto's Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back," and the Wall Street Journal Bestseller "Hashimoto's Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health."

Her latest book, "The Adrenal Transformation Protocol," is set to be released on April 18th, 2023. The book focuses on resetting the body's stress response through targeted safety signals and features a 4-week program that has already helped over 3,500 individuals. The program has an impressive success rate, with over 80% of participants improving their brain fog, fatigue, anxiety, irritability, sleep issues, and libido.

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.

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Bitesize Biohack: The Link Between Adrenal Health and Thyroid Function

Thu, 04 May 2023 23:00:00 -0000

Angela presents a teaser of her upcoming episode with Dr Isabella Wentz, otherwise known as "The Thyroid Pharmacist", and author of new book 'The Adrenal Transformation Protocol'. In this bitesized preview, Dr Wentz discusses the link between adrenal health and thyroid function.

KEY TAKEAWAYS

When people are under a chronic stress response, their alignment with the circadian rhythm suffers greatly, and cortisol production might increase as a result.
There are countless pathways to health, and everyone is different. Those who are curious, ask questions, and explore options, stand the best chance of discovering true wellbeing.

BEST MOMENTS

'We might be on a cortisol rollercoaster'

'There are so many different ways to heal'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE HOST

Angela Foster

Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance.

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Cardio is Destroying Your Results - The Science on Optimising Nutrition & Fitness For Women with Holly Baxter

Mon, 01 May 2023 23:00:00 -0000

Most of us want to be in good shape and improve our health span, not just our life span. In this episode, Angela talks to dietician and science educator, Holly Baxter, about the most effective ways in which you can get lean, achieve optimal health levels, and remain vibrantly full of energy in a way that is the most beneficial for your body and mind, and why excessive cardio might actually be holding you back.

KEY TAKEAWAYS

If we engage in cardio too regularly, and carry a calorie deficit, it can negatively impact the energy available for muscle recovery when we need it most.
The best way to increase lean body mass and reduce body fat is through incorporating a high protein diet and moderating caloric intake.
The latest research into fat loss seems to suggest that there are few advantages in diets that are high in carbohydrates and low in fat vs diets that are high in fat and low in carbohydrates.
Everyone is unique and has a bespoke set of requirements. The best coach or mentor will always prescribe an approach based on the individual's needs, and not a one-size-fits-all programme, as these rarely work.

BEST MOMENTS

'I definitely had a strong focus on how to optimise my physique for performance'

'It's important to recognise that everybody has a unique preference for different foods'

'What is going to govern the rate of weight loss is the degree of calorie deficit'

'You've got to learn about your client and meet them where they are at'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

Holly Baxter is a Dietitian and Science Educator that has been involved in the health and fitness industry for some 13 + years, where much of this time has been dedicated to providing her clients and followers around the world, with evidenced-based education, and to putting up the good fight against the many misconceptions surrounding food, nutrition, and exercise.

In 2011, Holly graduated Deakin University as a Food Scientist and Nutritionist and went on to complete her Master of Dietetics in 2013, and now practices as a Clinical Dietitian and Online Science Educator.

Holly's heavy involvement in sports in early life, coupled with her passion for health and nutrition, has led her to extend her skill set as a coach, on to becoming a well known author, speaker and one of the leading females in the Nutrition and Fitness industry. Holly has, and continues to participate in the sport of bodybuilding as a professional physique athlete, claiming x2 World Championship-level wins in the Natural Fitness Division.

She is also the co-founder and director of a number of health and fitness related businesses, including the renowned nutrition coaching app Carbon Diet Coach, and subscription based services, The Workout Builder, her online exercise program platform and REPs, abbreviated as Research Explained in Practical Summaries, which takes complex research and simplifies it for the average person to understand and apply.

From 2016 through 2022, Holly also helped scale her former nutrition coaching company Team Biolayne, and evidence-based supplement line Outwork Nutrition, along side former husband Dr. Layne Norton. She has more recently launched her own all female coaching business venture, Holly Baxter LLC, which focuses exclusively on the unique health related needs of women, and mission to become the global leaders in the dissemination of science based health education, specifically those of females.

“Womens Health and fitness is where my true passion lies! As a Clinical Dietitian and Coach, with first hand experience in the field as a professional athlete, it is my goal to empower my clients to achieve ultimate success through their commitment and dedication to a life of knowledge and learning."

ABOUT THE HOST

Angela Foster

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Bitesize Biohack - CBD, Stress and Fertility with Dr Dani Gordon

Thu, 27 Apr 2023 23:00:00 -0000

Angela shares a clip form her interview with Dr Dani Gordon, a world-leading expert in CBD and medicinal cannabis, in which they discuss resiliency and how our mood, response to pain and trauma, inflammation, appetite and fertility can be affected.

KEY TAKEAWAYS

We have, as human beings, a system that naturally uses plant chemicals from the cannabis plant to help the brain and body balance itself.
Cannabis-based medicines are not prescribed during pregnancy, only because our understanding of how it affects the mother and the foetus during this time is still unclear.

BEST MOMENTS

'It deals with everything from our mood balance, to sleep'

'This system is the most important overarching body balancing system'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Episode 214 - https://omny.fm/shows/high-performance-health/cannabis-cbd-and-resilience-with-dr-dani-gordon

ABOUT THE HOST

Angela Foster

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Younger Looking Skin: The Science of Reversing Aging with Rachel Varga

Mon, 24 Apr 2023 23:00:00 -0000

Skin is an integral part of any high performance strategy, and with this in mind, Angela welcomes to the show this week, Rachel Varga, an international speaker and a five-time academically published award-winning author in the field of regenerative and aesthetic nursing.

Rachel discusses the ways in which we can biohack our way to healthy skin, the secrets of anti-aging, and how we can look and feel younger by embracing natural approaches.

KEY TAKEAWAYS

Ensure you're using products that are free of certain toxins such as sulphates and artificial dyes. Also avoid substances that have been tested on animals.
The approach to changing up our product usage applies not just to the products we put directly onto the skin, but also a ore holistic range, such as soaps, cleaning products and detergents that have contact directly with us.
Blood flow is essential to having good skin. It carries oxygen and nutrients to the tissues, and also detoxes, carrying away metabolic waste products.
Many clinics are using counterfeit or low-quality lasers in order to perform skin procedures. Its always worth researching not just the specialists you hoe to visit, but the equipment they use.

BEST MOMENTS

'I'm a big fan of using pregnancy-safe, kid-safe products on myself'

'Skin cancer cells can leech into the body and create other issues'

'I would burn in about ten to fifteen minutes'

'If you want good skin you have to have good blood flow'

EPISODE RESOURCES

Visit www.younggoose.com and code ANGELAFOSTER20 to save 20% off your first order

Use the code AngelaFoster15 for 15% off of a One on One Skin and Rejuvenation Consultation with Rachel Varga at https://rachelvarga.ca

Use the code AngelaFoster15 for 15% off of all skin care, hair care, dermal rollers and hair/skin/nail supplements at https://rachelvarga.ca

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

Phone: (954) 257-2403.

www.rachelvarga.ca

The Rachel Varga Podcast

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ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Biohack: 3 Ways to Burn More Fat!

Thu, 20 Apr 2023 23:00:00 -0000

Everyone wants to burn more fat and stay healthier, but what's the best way to go about it?

In this short, sharp biohack episode, Angela flies solo to tell you about three ways to dynamically reduce your body fat and set yourself up for a leaner life in general.

KEY TAKEAWAYS

We can often confuse our minds and bodies with a variety of diets, and get caught up in copying the success of others. We need to remember that certain diets don't work for everyone.
A great way to add protein into your first meal of the day is to add greek yoghurt with a small handful of almonds and raspberries or blueberries.
Look for ways to bring more movement into your day, even if it's just getting up more regularly. At places such as work, set small alarms and make sure you're doing something to raise your heart rate.

BEST MOMENTS

'All of us have that little bit we'd like to lose'

'Nice fibre, healthy fats and some proteins'

'If you employ these principles, you are going to burn more fat'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Sex, Hormones and Women's Health - Is this Normal with Dr Jolene Brighten

Mon, 17 Apr 2023 23:00:00 -0000

Angela welcomes Dr Jolene Brighten back to the show to discuss her amazing new book 'Is This Normal? Judgment-Free Straight Talk About Your Body'. Dr Jolene also talks about sex, hormones, periods, and all things women's health.

KEY TAKEAWAYS

Fundamentally, women should all be taught the basics about how our bodies work, and how we can keep on top of our health and wellbeing.
If our periods are so painful and uncomfortable that we are being forced to rearrange plans and our routines, then we should take it as a signal that things are not normal.
Our bodies are naturally looking to procreate and create babies even if mentally we are not on the same page. Even though we do not wish to engage in fertility, your body will still set itself up physically to do so as this is the optimal health position.
Mitochondria doesn't just ready our bodies for fertility by keeping our ovaries young. It also helps with other areas of our physiology, and can play a huge part in keeping dementia at bay.

BEST MOMENTS

'Never should you ever find yourself in a position where you don't have the basics you need about your body'

'The way most people learn is by going through it and actually doing it'

'These are things we're told are normal, but they're really early signs that there's an issue going on'

'Mitochondria is the power house to your cells'

EPISODE RESOURCES

Dr Jolene's Book, 'Is This Normal? Judgment-Free Straight Talk About Your Body' - https://geni.us/isthisnormal

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, and clinical sexologist, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones through her website and social medical channels. She is the best-selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and the American Association of Sexuality Educators, Counsellors, and Therapists. Dr. Brighten serves as a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News.

ABOUT THE HOST

Angela Foster

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Reprogram Your Brain to Achieve Any Goal with John Assaraf

Thu, 13 Apr 2023 23:00:00 -0000

How can we take control of our brains so as to achieve any goal we desire? John Assaraf will be known to most people through his starring role in 'The Secret', as well as his series of neuroscience-based programs, books and consultancy work. In this episode, he joins Angela to talk about how we can train our brains and reprogram our way of thinking in order to maximise the gains we can make each day.

KEY TAKEAWAYS

Society is gradually conditioning us to use less of our brains, by religiously mapping out what life should look like. We are endlessly complicated beings and our minds are able to achieve far more.
It's not enough to think that if we believe then we will achieve. We must add the law of GOYA, which essentially tells us that if we want something, then we have to do the right thing at the right time in the right order.
There is no more powerful motivator than vision. If we can truly see the points at which we wish to reach, then we are far more likely to achieve them.
We have 100 billion cells in our brains, all emitting a frequency. If we are energy and our thoughts and emotions activate a frequency, then we must consider whether we are tuning into chaos or coherence.

BEST MOMENTS

'We've become hypnotised by what society expects us to achieve'

'We don't want to force because force negates'

'Are we tuning into chaos or coherence?'

'You are the conductor. If you let the instruments dictate to you, then okay - suffer'

EPISODE RESOURCES

John Assaraf - https://www.johnassaraf.com

Brainathon - www.brainathon123.com

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

John Assaraf is one of the leading high-performance, success coaches in the world. He is a behavioral neuroscience researcher who has appeared numerous times on Larry King Live, Anderson Cooper, and The Ellen DeGeneres Show.

He grew Re/Max of Indiana from a startup to 85 offices and 1200 sales associates who sold over $4 Billion a year.

John was also one of the founders of Bamboo.com which went public on NASDAQ with a market cap of $2.5 Billion.

John has written 4 books including 2 New York Times bestsellers that have been translated to 35 languages. He is the creator of the “Innercise” movement and has been featured in 11 movies, including the blockbuster hit “The Secret” and "Quest For Success" with Richard Branson and the Dalai Lama.

Today, he is CEO of MyNeuroGym.com, a neuroscience-based company, dedicated to helping individuals strengthen their mindset and skills, so they achieve their goals… faster and easier than ever before.

ABOUT THE HOST

Angela Foster

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Bitesize Biohack: The Neuroscience of Goal Achieving with John Assaraf

Mon, 10 Apr 2023 23:00:00 -0000

John Assaraf will be known to most people through his starring role in 'The Secret', as well as his series of neuroscience-based programs, books and consultancy work.

In this bitesize biohack edition, John discusses affirmations and how they are meant to work, and effective ways in which we can channel our brain into performing better and achieving more.

KEY TAKEAWAYS

Many think that affirmations are simply a sentence describing something that is true. In reality, we are affirming in our minds - what we want to be true.
We should treat our brains like an orchestra with ourselves as the conductor. It is our job to quieten down the voices in our minds that are too loud at times, and raise up the voices that are too quiet.

BEST MOMENTS

'What if you just treated that part of your brain as an automatic sensor that's going to bring to you something to be aware of?'

'I have a brain. I am not my brain. My brain is like an orchestra'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

John Assaraf - https://www.johnassaraf.com

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Dr Michael Platt | Bio-identical Hormones and Optimising Adrenal Health

Thu, 06 Apr 2023 23:00:00 -0000

Dr Michael Platt is the president of the Platt Wellness Centre, and one of the most well-known and highly regarded specialists when it comes to hormone replacement, successfully treating thousands of patients globally.

Angela and Dr Michael discuss hormonal imbalances, adrenal fatigue, the benefits of progesterone in modulating factors such as adrenaline, and how it can help to alleviate many symptoms in patients.

KEY TAKEAWAYS

People have varying degrees of adrenaline itself. It is a hormone and a neurotransmitter, known as the "fight or flight" hormone. But the true function of adrenaline is just to make sure that the brain has enough sugar to operate.
Adrenaline is a genetic marker. If someone has too much, then it means that one of their parents also had a surplus. It also appears in high levels among creative people.
The advantage of being in ketosis is that the body is already producing ketones. But if you are providing ketones through external means, there is no need to be in ketosis.
When women are pregnant the placenta puts out progesterone causing high levels. If the woman and the foetus can tolerate these levels, then it follows that normal people should be able to tolerate them also.

BEST MOMENTS

'Releasing adrenaline is actually a very rare occurrence'

'The body always wants to make sure that the brain has enough fuel to function'

'The brain uses glucose and ketones for fuel'

'Progesterone is a very safe hormone'

EPISODE RESOURCES

Platt Wellness – www.plattwellness.com

Email: questions@plattwellness.com

Adrenaline Dominance - https://plattwellness.com/collections/books

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST
Dr Michael Platt is also a renowned author, with his book ‘Adrenaline Dominance’ being the only book ever written that explores how excess adrenaline affects our body. Michael has also written other books like ‘The Miracle of Bio-identical Hormones’.

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Biohack: Lower Anxiety and Reduce Stress Through Grounding with Tim Gray

Mon, 03 Apr 2023 23:00:00 -0000

Tim Gray is the UK's leading biohacker, and the founder of the Health Optimisation Summit. In this short, sharp biohack episode, Tim shares a clever way to reduce stress, anxiety and the likelihood of panic attacks, by simply reconnecting the ground itself.

KEY TAKEAWAYS

When we have a process that promotes stress, it's helpful in any profession to have some kind of process that takes time, and serves to relax.
Simply standing on the grass serves to provide us with a free electron intake, that help stabilise cortisol, reducing if needed and increasing if needed.

BEST MOMENTS

'This is such an amazing hack for anyone with anxiety or panic attacks - stand on the grass and ground'

'It really does change the way you feel very, very quickly'

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

Full Episode with Tim Gray - https://omny.fm/shows/high-performance-health/biohacking-body-composition-optimal-health-with-th

ABOUT THE GUEST

Tim Gray

Founder & CEO
Health Optimisation Summit

Tim’s a dedicated health optimising Biohacker, a psychology specialist, entrepreneur and global speaker. Tim is also the Founder of The Biohacker London Meetup group, and London’s first private Hyperbaric Oxygen Clinic.

Tim is known as the “UK’s leading Biohacker” due to his detailed tracking of more than 35+ biomarkers per day, is frequently in the mainstream media regarding practical, trackable, and immediately apply-able health hacks, and is featured on over 30 podcasts a year.

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Supercharge Your Energy and Resiliency with Dr Molly Maloof

Thu, 30 Mar 2023 23:00:00 -0000

Dr. Molly Maloof provides health optimisation and personalised medicine to high achieving entrepreneurs, investors, and technology executives. She is also the author of 'The Spark Factor', an essential and groundbreaking new book designed to help reverse the dimming of the spark we all feel during our younger years, when we feel as though we can take on any challenge.

Dr Maloof joins Angela to talk about the practical ways in which we can all revitalise the spark we lose sight of as we age, and lead a more resilient, fulfilling lifestyle.

KEY TAKEAWAYS

Achieving metabolic flexibility is one of the most analysed challenges today. The main issue is that eating low or high carbs has a drastic effect upon insulin.
When you're burned out, your blood sugar levels will fluctuate wildly. Analysing hormones and keeping a check on our blood sugar levels will alert us to any issues incoming.
The air we breathe and the food we eat are all consumed to become substraits for our body's metabolism. Effecting optimal digestion is the key to achieving gut health, which is responsible for energy production.
Eating a vegan or vegetarian diet is beneficial in many ways, but we must always be aware that without testing and careful control, they can lead to nutrient deficiencies. Monitoring is essential.

BEST MOMENTS

'Burnout is such a difficult thing to turn around'

'It's low insulin output as a result of a dietary style that leads to less insulin output'

'Oestrogen is insulin sensitising'

'Peptides are certainly an interesting biohack that a lot of people are getting into these days'

EPISODE RESOURCES

Molly’s Book: https://drmolly.co/thesparkfactor/

Dr Molly Maloof: www.drmolly.co

Dr Molly Maloof Instagram: @drmolly.co

Dr Molly Maloof's online course:

YOUR HEALTHSPAN JOURNEY: master your blood sugar (your energy gauge & the ultimate biomarker!) to extend healthspan https://drmolly.co/courses/

Dr Molly Maloof’s Levels link: levels.link/drmolly

VALUABLE RESOURCES

Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela

ABOUT THE GUEST

As a physician and Stanford lecturer, Dr. Molly Maloof has spent her career providing personalized medicine services to high-performing technology executives, billionaire investors, Silicon Valley entrepreneurs, and Academy Award-winning actors. What she noticed is that women, specifically, were feeling the spark that once energized their lives beginning to dim. Not just metaphorically but in a measurable reduction in the energy output from their cells.

In response, Dr. Molly developed a science-backed program focused on mitochondrial health, used successfully by her patients, which offered lifestyle changes that target the unique biology of women and provide immediate and long-term benefits--now available in her book The Spark Factor. “The idea is steady gradual improvement, not perfection. The goal is to help get your spark back, so you can spend the rest of your life empowered, alive, mobile, and resilient,” she writes.

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Biohack: Boost Your Brain with Lucas Aoun

Mon, 27 Mar 2023 23:00:00 -0000

Angela shares a clip from an interview with Lucas Aoun - Australia's leading biohacker - in which he shares vital hacks designed to boost neurotransmission, enabling you to better focus upon tasks and see them through to completion.

KEY TAKEAWAYS

When looking to optimising dopamine, combining with B Vitamins can lead to a greater generation of dopamine within the brain.
Bromantine can have profound effects upon stress and sleep deprivation, and can aid in relieving stress after the effects of overwork.

BEST MOMENTS

'We combine this with B vitamins, which can help with synthesis'

'It's Russia's first synthetic adaptogen ever developed'

'We're getting a long term beneficial effect'

VALUABLE RESOURCES

Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.com
Become an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.com
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela
Episode 128 - https://omny.fm/shows/high-performance-health/nootropics-and-biohacking-your-brain-with-australi

ABOUT THE GUEST

Lucas is Australia's leading biohacker, with over 7 years of experience researching and experimenting with Nootropics and other performance-enhancing compounds.

He is extremely motivated to discover something BIG for science, that can benefit millions of people globally. Lucas offers cutting edge health content, ranging from nutrition research, hormone research and nootropic research, that 99.9% of the world has never heard of...

ABOUT THE HOST

Angela Foster

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Depression, Detoxification and Mental Health - How Nutrition Creates Psychology with Barton Scott, including a look into Angela's Hair Tissue & Mineral Analysis

Fri, 24 Mar 2023 00:00:00 -0000

Angela takes a deep dive into the results of her hair tissue and mineral analysis, in the company of biochemist and nutritionist, Barton Scott.

In the first of a series of shows dedicated to proving that we can ultimately take back control of our own wellbeing by first establishing the flaws in our physicality and using specialised means to correct them, by analysing Angela's very own results.

KEY TAKEAWAYS

We often say we are what we eat, but in many cases it's true. The nutrition we consume has a great impact on the moods we experience, and therefore helps to determine our personality.
Hair is the best way to look at the minerals contained in the body. The body pulls from places such as bone marrow and the elements it pulls show up in the hair, which grows out from inside the body.
When you take Vitamin D by itself, and you have a magnesium deficiency, it causes calcium to levels to raise, but also cause cell death in the brain.
The heart is a muscle that requires potassium to contract and magnesium to relax, and so both of these are essential for a healthy heart.

BEST MOMENTS

'Nutrition becomes personality'

'Hair is tissue, just like skin is tissue, just like organs are tissue'

'I've made it my life's mission to get myself well and inspire other people to do the same'

'I can changes someone's personality by changing their nutrition'

VALUABLE RESOURCES

ABOUT THE GUEST

Barton Scott is a biochemist and founder. Barton is also a nutritionist and a researcher. And for the last 7 years, Barton has been the Founder and process developer behind Upgraded Formulas.

Barton is passionate about helping people address the stress of daily life, sleep struggles, hormone issues, fatigue, and the nutrient absorption issues that we all face. Upgraded Formulas also supports Charitywater.org in the great work they do.

Upgradedformulas.com

Upgraded Formulas is a quantified wellness and nanotechnology company focused around performance and longevity--with a focus on correcting mineral deficiency led by Barton Scott, who is a Biochemist, a Nutritionist and Functional Health Expert based in Austin, TX, recognized for developing a new category of mineral supplementation called Stabilized Nano Minerals.

Upgraded Formulas get minerals to be so small that they are absorbed with ease by the blood cells in the body without having to undergo the digestion process. Upgraded Formulas analyze your hair and provide consultations to understand which nutrients you need most to live your best life.

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Biohack: How Nutrition Creates Psychology with Barton Scott

Tue, 21 Mar 2023 00:00:00 -0000

In a special teaser of her upcoming conversation with Barton Scott - in which Angela and her guest go through some extraordinary results stemming from mineral testing and hair tissue - listen as Barton explains how our nutrition can create our psychology, and why mineral balance is so critical to the health of our body and brain.

KEY TAKEAWAYS

When you're low, you search out methods of feeling better - whether that comprises stimulants or exercise.
Your nutrient levels have a direct impact upon the way you feel. This was proven for Angela when she was placed on a sodium drip, and instantly felt a sense of peace.

BEST MOMENTS

'I would have these incredible highs where I would feel like Super Woman'

'The bipolar swings correlate with swings in nutrition'

'The bigger the high the bigger the low'

VALUABLE RESOURCES

ABOUT THE GUEST

Barton Scott is a biochemist and founder. Barton is also a nutritionist and a researcher. And for the last 7 years, Barton has been the Founder and process developer behind Upgraded Formulas.

Upgradedformulas.com

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Supercharge Your Energy, Focus and Flow (Part 2) - Mr Noots' Guide to Nootropic Stacks

Fri, 17 Mar 2023 00:00:00 -0000

In the second part of her podcast about the brain, Angela talks once more to Mr Noots - brain health maestro and cognitive function specialist.

In this conversation, the discussion turns to ways in which you can harness the power of nootropic stacks to increase productivity, accelerate flow states and achieve results much faster.

KEY TAKEAWAYS

A lot of our neurological repair takes place when we sleep at night. This is why a good night's sleep is so vital to productivity.
Ingredients for products are always temperature controlled where possible until the moment of sale. While refrigeration is advisable due to its preservation qualities, it is not essential if products are used in a timely fashion.
Two new molecules have been discovered that can sustain dopamine levels in the synapse without signalling the brain to stop making dopamine.
The app has been designed to allow customers to order custom formulations, each balanced to provide a specifically tailored response or antidote to certain moods or conditions.

BEST MOMENTS

'The challenge is that once the drug is over, you fall off a performance cliff'

'We can formulate specifically for you'

'We need the joy of discovery'

'Go from frustration to problem solving. Go from being an a**hole to being a sweetheart'

RESOURCES FOR THIS EPISODE

Nootopia - http://www.nootopia.com/angela

Get 10% off Nootopia with code ANGELA10
UK Listeners - get 10% off Nootopia at bioptimizers.uk/angela

Worldwide Listeners - get 10% off Nootopia at www.nootopia.com/angela

VALUABLE RESOURCES

ABOUT THE GUEST

From building a radio at 5 years old, to building a Helium-Neon Laser from scratch before he turned 10– science, chemistry, and physics have always been a passion for Mr Noots. He dove deep into brain-enhancing supplements, and has created the most effective brain and mood enhancing formulas ever created. He is now the Chief Product Officer for Nootopia and devoted to optimizing brains and minds around the world.

MrNoots@nootopia.com

Nootopia.com

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Chat: Trusting The Universe and Letting Go

Tue, 14 Mar 2023 00:00:00 -0000

Angela revisits her conversation with Adam Parker, the executive wellness and performance coach, as well as creator of the Ideal Day podcast, in which they highlight the need to trust in the universe, and have faith in the belief that things can work out for the better.

KEY TAKEAWAYS

It's a universal law - sometimes referred to as the law of attraction - that what you put out into the world is what you receive in return.
Society conditions us to think logically, but the proof of the law of attraction is undeniable. Putting out good energy into the world does cause the same to come back to you - not always from the same sources.
More and more research extols the benefit of positive expectancy, but it has been misunderstood in some areas. The law of vibration is the primary law, and the law of attraction runs secondary to it.

BEST MOMENTS

'If we just let go sometimes, things can come much faster for you'

'Your beliefs do change over time'

'What you put out into the world is what you'll receive back'

RESOURCES FOR THIS EPISODE

To hear the full Adam Parker episode go to: https://omny.fm/shows/high-performance-health/fireside-chat-with-adam-parker-on-mindset-resilien

VALUABLE RESOURCES

Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.com
Become an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.com
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts:
Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/angela using coupon code ANGELA20

ABOUT THE GUEST

Adam Parker is an executive wellness & performance coach, speaker and host of the top rated ‘Ideal Day Podcast’, where he collaborates with the world’s most respected minds in health, wellness and personal growth.

Through his podcast and speaking events, he inspires people across the globe with his wisdom and knowledge on how to achieve sustainable wellness in today’s overstimulated world.

Adam has an incredible passion to educate and empower you towards sustainable wellness in your career, social and personal lives to help you succeed in what's important to you.

Adam Parker - Podcaster. Coach. Consultant

+44 7733 314977

www.youridealday.com

60 Top Books To Create Your Ideal Day - www.youridealday.com/books

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Supercharge Your Energy, Focus and Flow - with Mr Noots - Part 1

Fri, 10 Mar 2023 00:00:00 -0000

Mr Noots is the chief product officer for Nootopia, dedicated to helping you to discover and unlock your neurochemical super powers through a pioneering range of products and guidance.

Mr Noots joins Angela today for the first in a two-part conversation around the ways in which we can accelerate our focus and flow, the brain itself and how it works, and the different compounds we can take to optimise its health at all times.

KEY TAKEAWAYS

The higher our energy levels at the time, the more information we tend to process. If we read in bed at night, then many of us find ourselves falling asleep for this very reason - because our body's speed has reduced.
It's vital that women get blood tests and seek guidance where possible during pregnancy. It isn't a 9-12 month event - it's a process you go through for years afterwards.
Music is an incredible modulator of neuro-activity. It can help you to transition from one state to another in a short amount of time.
Nootropics help you to achieve operating states of focus, drive, love, chill, focus and performance. You can also combine the states to reach further different ones.

BEST MOMENTS

'We're not all playing lead guitar. You have to put all of the instruments together and play in unison in order for you to feel awesome'

'Sleep really is the foundation for optimal health'

'Don't be afraid to listen to your dreams'

'These are all states you can accomplish'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Go to boncharge.com/angela and use coupon code ANGELA to save 20%

ABOUT THE GUEST

MrNoots@nootopia.com

Nootopia.com

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Biohack: Sleep & Rebooting Your Brain with Mr Noots

Tue, 07 Mar 2023 00:00:00 -0000

In a special teaser preview of an upcoming interview with Mr Noots - the chief product officer for Nootopia - the conversation centres around sleep optimisation, and particularly how to enhance the health of the brain and the liver, so that you can remain primed for high performance, as well as how to better enhance REM sleep.

KEY TAKEAWAYS

At night, our bodies perform a removal process - the brain shrinks and opens up around the capillary wall so as to allow spinal fluid to remove detritus.
Alzheimer's and dementia are not created in the brain from plaques. The plaques are created through liver function as a result of us not being able to go through the cleansing cycle.

BEST MOMENTS

'We need to look at detoxifying, naturally and organically, leveraging our body's own detoxification process so that we can get to the same levels of clarity that we had when we were eight years old'

'We've created a thing called dream optimiser, which dramatically amplifies REM sleep'

RESOURCES FOR THIS EPISODE

MrNoots@nootopia.com

Nootopia.com

Get 10% off Nootopia with code ANGELA10

VALUABLE RESOURCES

Take My Biohacking Quiz and Get A Free Personalised Report

Become an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket

Free Fasting Guide

Podcast Shownotes

Thanks to our Sponsor: Bon Charge - Get 20% off

UK Listeners

USA Listeners

ABOUT THE GUEST

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Hormones, Menopause & Anti-aging with Dr Sohère Roked

Fri, 03 Mar 2023 00:00:00 -0000

This week's special guest is Dr Sohère Roked, who's joining Angela to dive deep into the subject of hormones, specifically when you might need to consider hormone replacement therapy, the differences between different forms of oestrogen and progesterone that you can use, and what the critical window is that you should look to when considering this type of treatment.

KEY TAKEAWAYS

If you are menopause, and a hormone imbalance has not been corrected properly, then treatments will not be as effective.
Hormones can account for a multitude of non-specific symptoms experienced by people - things such as fatigue, mood issues, aches and pains, headaches and general ailments.
There is an imbalance between the care offered to men and the care offered to women, that must be addressed. Men have procedures such as a vasectomy and are offered pain relief, while women have invasive procedures and are offered none.
From your early forties, it's worth tracking your hormone levels and the changes that take place will be made far more aware to you. Look at the moods you experience, as well as sleep cycles, heat levels, and focus levels.

BEST MOMENTS

'It can be quite worthwhile to look at your hormone balance'

'Hormones, in my opinion, are the foundation of health'

'It takes time to change a system'

'These days, starting HRT before menopause can be a good idea'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Dr Sohère Roked BMed MRCGP DFRSH DipSIM is one of the most experienced bioidentical and body-identical hormone doctors in the UK who believes hormone balance is one of the foundations of health and wellbeing. Having treated thousands of male and female patients in her career, Dr Roked can be found at the Omniya Clinic in London but also sees patients remotely via Zoom.

After graduating from Southhampton University in 2003, Dr Roked worked in hospitals in England and Wales in the specialities of A&E, general medicine and surgery, women’s health, and otolaryngology, and spent 3 years working as a psychiatrist before becoming a GP.

Having realised that not all conditions fully improve with conventional treatments, Dr Roked combined her wide knowledge of conventional and holistic medicine to better help her patients. Passionate about Integrative Medicine, she is dedicated to furthering her education, having studied with the British College of Integrative Medicine and has been taught by experts in the field from Australia, the USA and the UK.

Dr Roked has been prescribing bio-identical and body-identical hormones for almost 10 years and views hormone balance as the foundation of health. She believes in the importance of preventative medicine and creates bespoke wellness programmes for her patients to achieve optimum health.

Omniya

3a Montpelier St

London

SW7 1EX

Website and Email

drsohereroked.co.uk

info@drsohereroked.co.uk

Private GP, Integrative Medicine and Hormone Doctor

If you'd like to learn more about hormones and health from me, click here for my YouTube channel https://www.youtube.com/channel/UCHZLeRm2hkA2hv4B6v3X51g?app=desktop

I offer a 10% discount for all new referrals for either yourself or the person you're referring. Email for more details.

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Bitesize Biohack: Hormones, Stress & Insulin Resistance

Tue, 28 Feb 2023 00:00:00 -0000

This week's bitesize biohack comes courtesy of Angela's incredible interview with Dr Lara Briden which centred around stress, hormones, insulin resistance and sleep, as well as how these factors can impact metabolic flexibility.

KEY TAKEAWAYS

With insulin resistance, the cells in the body are not getting the energy they need. This is where the 25% reduction in brain energy during perimenopause can come from.
If you have a history of PCOS, then you likely have a history of insulin resistance because they often go hand in hand.
Fasting for too long, in conjunction with exclusionary diets such as the keto diet, can cause hormone disruptions.

BEST MOMENTS

'Insulin resistance is about having chronically elevated insulin'

'The brain needs to be able to burn ketones'

'Women under 35 - their hormonal system is a lot more sensitive to food signals'

'The goal is to feel well'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Link to full episode - Dr Lara Briden - https://omny.fm/shows/high-performance-health/104-hph

Dr Lara Briden's books - https://geni.us/drlarabridenbooks

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Weight Loss, Reversing Diabetes and Intermittent Fasting with Dr Clare Bailey

Fri, 24 Feb 2023 00:00:00 -0000

Dr Clare Bailey is a GP and health columnist with extensive experience in helping people lose weight and improve their health through her groundbreaking work with diet and exercise, as well as being the co-author of 'The Fast 800' series of books.

In this episode, Dr Bailey discusses the ways in which you can reverse type-2 diabetes, and how you can improve your blood profiles and lose weight in a safe and effective way.

KEY TAKEAWAYS

Visceral fat is the fat that accumulates as you put on weight, particularly if you eat a sugary and starchy diet, and wraps around the internal organs, affecting the liver and pancreas.
If visceral fat is developing, then you may well be developing insulin resistance. You might not be seeing it in your blood work, but visceral fat can provide an early warning sign.
Take a piece of string and cut it to your height - fold it in half, wrap it around your middle, and the double string should meet at the end. This is an easy test for height vs weight.
As with everything, there are healthy versions of fats and carbohydrates. The key is to identify the best versions and choose unprocessed.

BEST MOMENTS

'The fat gets stored within the organs and causes inflammation. Over time it causes insulin resistance'

'Your hormones change the way you want to eat'

'The earlier you turn these things back, the greater the benefit'

'There are so many nutritional benefits from good quality olive oil'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Dr Claire Bailey - https://linktr.ee/claremo

Dr Clare Bailey Books: https://geni.us/drclarebaileybooks

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack: Ben Azadi| How to Achieve Metabolic Flexibility

Tue, 21 Feb 2023 00:00:00 -0000

With the focus of the show currently on metabolic flexibility, Angela presents a biohack aimed at getting you there sooner. From her marvellous interview with Ben Azadi, the author of 'Keto Flex', we look at how you can use keto in the short term to develop metabolic flexibility, and how you become what you think about.

KEY TAKEAWAYS

Keto flexing is the premise behind how humans have existed for all time. Every single one of our ancestors has gone through a keto diet in some way due to environmental requirements.
Many people get hung up on one diet, but the overarching principle is that metabolic flexibility is king. We're born this way, and yet we spend our lives trying to return to it.
If other people are the cause of your problems, then it's unsustainable to think that you can live a carefree existence. Ultimately, we are responsible for our life and happiness.

BEST MOMENTS

'It's about metabolic flexibility and using keto to achieve that'

'As soon as I said that I started to make better changes for my life'

'Keto is just one tool in the shed'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Nate Palmer| Biohacks for Fat Loss, High Energy & Optimal Morning Routines

Fri, 17 Feb 2023 01:00:00 -0000

Nate Palmer is a coach, author, speaker and the host of the Low Carb Hustle Podcast and has over 13 years of experience in helping thousands of people get leaner and live longer

From the investments, you can make in yourself as part of your daily routine through focusing on energy, not weight loss, in this episode, Nate shares impactful strategies on how you can consistently optimise your energy and body composition results without tracking every single calorie

KEY TAKEAWAYS

The more time you spend digesting, especially carbs, the more you are spiking and dropping your blood sugar, a cycle that continues throughout the day
Pulling blood from your brain and extremities into your gut for digestion means you are never going to be operating at maximum efficiency or have 100% cognition
With this method you get better cognition, it all comes together when you learn to work with the body not against it
Carb backloading is putting all your carbs at the end of the day, to optimise your body’s natural storage
By allowing your body to burn through the carbs during the day replenishes your liver and muscle glycogen stores, optimising your body to use glycogen for energy, not fat stores, you are working with your body’s natural biorhythms
For women weight training is the way to work on bone density and hormonal function
The time you eat in the evening, dehydration and sleep quality all impact carbohydrate burn

BEST MOMENTS

‘It wasn’t just that I had amazing energy all day, my body started to finally do what I wanted it to do’

‘What gets measured gets managed you cannot change what you are not tracking’

‘Your body is amazing and able to detox itself if you give it some water and space’

RESOURCES FOR THIS EPISODE

The Million Dollar Body Method: The Entrepreneur's Diet for Superhuman Focus and Rapid Fat Loss by Nate Palmer

https://n8trainingsystems.com

http://milliondollarbodymethod.com

Facebook Profile: https://facebook.com/n8palmer

Facebook Community: https://n8trainingsystems.com/group

LinkedIn: https://www.linkedin.com/in/n8training/

Twitter: https://twitter.com/n8training

Instagram: https://www.instagram.com/lowcarbhustle

YouTube: https://www.youtube.com/c/N8TrainingSystems

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass

on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide -

www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Nate helps entrepreneurs and busy parents get into the best shape of their lives using simple training & nutrition frameworks and without tracking a single calorie.

Being in amazing shape gives a massive advantage in business, focus, and family time, and that’s why Nate is so passionate about helping leaders maximize their impact and legacy using fitness and nutrition as force multipliers for their personal mission.

He also happens to be a dad, husband, and the author of bestseller The Million Dollar Body Method, and he’s been told that he makes a mean taco.

Find out how to get back in the best shape of your life here: http://milliondollarbodymethod.com

ABOUT THE HOST

Angela Foster

Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge,an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human

Performance.

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack : Why Self Love Is The Key To Success

Tue, 14 Feb 2023 00:00:00 -0000

Amanda Reilly explains what worthiness really is and why it’s so important to appreciate and honour yourself in your life

We own our self-worth it’s not something we have to earn but wanting to fit in can lead us to be chameleon-like, changing to fit in with the tribe, but self-love brings self-worth and means we can be uniquely who we are truly born to be

KEY TAKEAWAYS

We are not taught to value ourselves and our inner worth
We learn what things get us attention and love and what gets love taken away and we don’t want to get kicked out of the tribe
We are wired for connection so we become chameleons changing ourselves to fit in with the tribe and be accepted
We learn to condition ourselves trying to fit in, instead of uniquely being who we were born to be

BEST MOMENTS

‘We decide how worthy we are’

We are human beings, not human doings

‘I had to figure out who I was outside of the rules and the titles’

‘If you are full everyone around you benefits, if you are in lack you are in dehydration’

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Eric Hinman| Cold Exposure, Sauna, Ultra Fitness And Longevity - With 5x Ironman Triathlete

Fri, 10 Feb 2023 00:00:00 -0000

Eric Hinman is a 5x Ironman triathlete, content creator and social media influencer, sponsored by dozens of consumer brands. Some of Eric’s partners include Vital Proteins, GNC, Ten Thousand, Beam, Lane Eight, Chipotle, and Whole Foods.

Eric joins Angela this week to talk about not just the health benefits of practices such as cold exposure and sauna can be, but also how they can be socially beneficial places, and how to use the entire holistic approach to drastically improve your mindset.

KEY TAKEAWAYS

Sauna is an incredibly beneficial practice, but while using it, communities can gather and grow, as fellow users take the time to not just improve their health, but communicate with like-minded people.
If it feels good to do something, then it likely means that it is doing your body and mind some good. Our physicality is trained to reward us when we improve in some way.
There's no reason why your body should not crave activity and action each moment of the day. Lulls in energy throughout the day generally mean that something isn't right with us.
Build self-care protocols that allow you to be the best version of yourself possible. Take something new, one step at a time, whether it's sleep, diet, recovery or training itself, and turn them into habits.

BEST MOMENTS

'There's such a cool community behind sauna'

'If it feels good doing something then it's probably good for you!'

'This has been a fourteen year journey for me'

'We all have a superhuman within us'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Eric Hinman - https://www.erichinman.com

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack: Create Your Vision Board AND Realise Your Dreams in 2023 with Dr Tara Swart

Tue, 07 Feb 2023 00:00:00 -0000

Angela revisits her conversation with Dr tara Swart, who emphasises the value of vision boards, and why they might be the key to accelerating your goal plans for the year ahead.

KEY TAKEAWAYS

You have to do something small at least once a day in order to reach your goals. It's incremental, but you must move forward always.
Neuroplasticity states that your brain can grow and change at any age, at any stage, and at any mindset. This proves how amazing we are.
Once a year resolutions are doomed to fail as they require complete upheaval, whereas small wins acted upon constantly will retrain our brains.

BEST MOMENTS

'The science that underlies manifestation is neuroplasticity'

'For people who are very stretched in life, it's easy to let things go by the wayside'

'The next stage is deliberate practice'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Dr Steven Gundry | Unlock the Keto Code (Without Actually Going Keto) and Turbo-Charge Your Metabolism

Fri, 03 Feb 2023 00:00:00 -0000

KEY TAKEAWAYS

There must be a mechanism by where mitochondria protect themselves. The best example of this is to see it as a kind of pressure cooker, where if the pressure reaches a certain point it explodes. This is prevented by a pressure valve, which is the same method used by mitochondria.
Ketones are often misrepresented as some kind of miracle fuel for the body that is desired by every part of physical form. But this is not true.
Free fatty acids go to the liver, and the liver converts them to ketones, which are very small acids that can get through the blood and be used as a fuel. This explains why, if you're hungry, you make ketones.
The polyphenol compounds were designed by plants to protect their mitochondria from sun damage. Polyphenols that we eat are very poorly absorbed, but we're beginning to see that they are the most important prebiotic for our gut bacteria.

BEST MOMENTS

'It's virtually impossible to get kids or adults to avoid carbohydrates for any length of time'

'Ketones are touted as some kind of miraculous fuel'

'These are consequences of that thermonuclear reaction - that coupling'

'Gut bacteria, in turn, make these compounds much more bio-available'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Dr Gundry - https://drgundry.com

Gundry MD - https://gundrymd.com

Gundry Health - https://gundryhealth.com

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack: Protein, Collagen, Muscle & Metabolic Health with Dr Gabrielle Lyon

Tue, 31 Jan 2023 00:00:00 -0000

Angela revisits her interview with Dr. Gabrielle Lyon to tell you how much protein you need to gain muscle and how much protein is needed to stimulate muscle protein synthesis. She explains whether you can do this on a vegan or vegetarian diet. Then, goes on to explain the role collagen plays and how it affects your tissue.

KEY TAKEAWAYS

A healthy gut biome can make enough essential amino acids.
You need to strategize your eating philosophy to fit in with the demands your body is under e.g. if you want to get lean again after a pregnancy you are going to have to eat differently than when you were pregnant.
Have a structured training plan that hits each body part twice a week. You can train fast, but you do need to refuel too.
Collagen does not do a lot for muscle, but it is still very beneficial in other ways. But you have to get the dose right. How to do this is explained in the podcast.

EPISODE RESOURCES

Original Episode (131) - https://angelafosterperformance.com/ep-131-how-to-achieve-beauty-fitness-longevity-with-dr-gabrielle-lyon/

BEST MOMENTS

'Carbs are not the issue because you are doing the right training'

'There are really good strategies that stand the test of time'

'The data is clear, it is about volume and exertion'

'Human behaviour is incredibly predictable. You have to know your weakness.'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Dr Dani Gordon | Medical Cannabis, CBD and Resilience (stimulating forms of breath work)

Fri, 27 Jan 2023 00:00:00 -0000

Dr Dani Gordon is a world-leading expert in CBD and medical cannabis, and joins Angela for a thought-provoking discussion about their benefits, when is the right time to use more stimulating forms of breath work, how to optimise your own wellbeing practices, as well as her authored works on the subject of CBD and resilience.

KEY TAKEAWAYS

Resilience is the metric which shows us how well we bounce back from challenge. For people who are well in the first place, resilience can still be used to "bounce forward" - a building block for even more resilience.
Hemp CBD does not work as a sleep aid. In fact it can have the opposite effect, making people far more alert and awake.
Like anything else, if a substance is abused then it can hurt resilience instead of helping to build it. The key is to be aware and not let it overtake you.
There is evidence that legalising cannabis does not lead to an increase in misuse by the younger generation. This is something of a myth.

BEST MOMENTS

'It's about health and wellbeing resilience'

'We want to make people who are well already, bounce forward'

'It can wake up some of the parts of the brain involved with keeping us awake and alert'

'You actually need more stress to build resilience'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohacks: Glucose, Insulin Resistance, Metabolic Flexibility and Your Microbiome with Dr Will Bulsiewicz

Tue, 24 Jan 2023 00:00:00 -0000

Angela revisits her interview with Dr Will Bulsiewicz, and his vital messaging regarding glucose levels, and why keeping a keen eye on flattening the curve is important, as well as making sure that we have good insulin sensitivity.

KEY TAKEAWAYS

The mechanisms of gaining free fat are through obesity, and also through our dietary intake.
The microbiome is related the way that we process our food, and is a part of establishing what our blood sugar is after a meal, and also what our blood fat is.
Even though we are genetically similar to family members, and live in the same environment, we sometimes share only around 35% of the same microbes.

BEST MOMENTS

'The microbiome is centrally involved in this equation'

'Many of the studies come from research that we have done'

'There's no one size fits all when it comes to nutrition'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity.

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Dr Tara Swart | The Science of Manifestation - How to Use Neuroplasticity and Universal Laws to Create the Life You Want

Fri, 20 Jan 2023 00:00:00 -0000

Often we are searching for a way to connect the mind to the body in order to realise our full potential, and no one knows more about how to achieve this, than this week’s guest, Dr Tara Swart, the Chief Science Officer at Heights, pioneers of the Heights Smart Supplement, designed to boost brainpower and allow you take control of your health.

Dr Swart discusses the female brain and the unique challenges faced each day, as well as how we can optimise for a healthy brain, manage longevity and manifest your best life.

KEY TAKEAWAYS

Men’s brains are also affected by the arrival of babies. Their oxytocin levels increase due to bonding, and testosterone levels decrease simultaneously, and even more so if the baby sleeps in the bedroom alongside the parents.
Your brain can grow and change at any age, any stage and any mindset. This scientific truth is neuroplasticity, and is the foundational element behind manifestation.
Women are proven to get more dementia than men, and while it is hard to prove why, schools of thought believe that it may be due to the diminishing sleep levels that occur during child-rearing.
Negative impacts from the perimenopause period in life can occur, but they aren’t necessarily a prerequisite. We should not assume that the effects are mandatory and must never tell ourselves that we can expect negative degradation when it arrives. It’s not always the case.

BEST MOMENTS

‘The science that underlies manifestation is neuroplasticity’

‘Women do get dementia more than men’

‘Breaking everything down into bite-sized chunks is a very important part of building in micro-habits that make your brain work better’

‘Positive expectancy is definitely the thing. It also helps to build resilience’

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Dr Tara Swart is an Oxford University-trained medical doctor and neuroscientist, bringing over 25 years of brain expertise to Heights and has been appointed as Chief Science Officer. With a deep-seated passion for brain health, Dr Tara developed the Heights Smart Supplement, drawing from her PhD in neuropharmacology and BSc in biomedical science. A senior lecturer at MIT and bestselling author of The Source, Dr Tara is singularly gifted at translating the science behind a healthy brain, and how to harness its power in your daily life.

Instagram: @yourheights

Instagram: @drtaraswart

Twitter: @taraswart

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohacks: Yoga, Mindfulness and The Female Brain with Dr Tara Swart

Tue, 17 Jan 2023 00:00:00 -0000

In a very special preview of a soon-to-come conversation with Dr Tara Swart, she explains about the effects of sleep, the incredible potential of the female brain, and why we should think of yoga as a mindfulness practice.

Hear the full episode this Friday, 20th January 2023!

KEY TAKEAWAYS

Periods can be associated with lots of emotional dis-regulation which has to be learned to overcome during a crucial time in life.
One night's bad sleep can lead to IQ being lowered by 10% each day. Several nights' sleep missed can lead to the mental equivalent of being drunk.
Women get more dementia than men, and this has been tentatively attributed to less sleep during the child-rearing phase. It's more likely connected to the fact that women live longer.

BEST MOMENTS

'There are lots more ups and downs than there are for men'

'It hit me how much there is going on for the female brain'

'You really need to be in bed for seven to nine hours'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Fireside Chat with Adam Parker on Mindset, Resiliency, Detoxing, and Creating Your Ideal Day

Fri, 13 Jan 2023 00:00:00 -0000

Angela meets Adam Parker, an executive wellness and performance coach, as well as creator of the 'Ideal Day Podcast' - designed as "a fun, engaging and informative look at Personal Development and learning how to perform at your best each day"

Adam discusses the value in showing up as your best self at all times through focussing your mindset and nurturing resilience, and how crafting the ideal day each and every time will add up to a more then ideal life.

KEY TAKEAWAYS

You received from the world what you give out. if you're exuding positivity and effectiveness, then you'll reap those things in return.
If we exclude thoughts about we don't wish to see or become, then we inevitably become the positive things we focus upon.
You can access the subconscious mind, but it take effort and dedication. There is no quick fix. Once you reach it, the rewards are exponentially abundant.
When we discover the hacks and techniques that improve our day, it creates real passion. They key to communicating it effectively to others, is to activate that same level of passion in them, and show them what is possible.

BEST MOMENTS

'What you put out, you'll get back'

'People who are successful don't listen to the outside noise. They're focussing on what's within'

'We are what we think about'

'It's a real lightbulb for many people - it's very empowering!'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

www.femalebiohacker.com

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Through his podcast and speaking events, he inspires people across the globe with his wisdom and knowledge on how to achieve sustainable wellness in today’s overstimulated world.

Adam has an incredible passion to educate and empower you towards sustainable wellness in your career, social and personal lives to help you succeed in what's important to you.

Adam Parker - Podcaster. Coach. Consultant

+44 7733 314977

www.youridealday.com

60 Top Books To Create Your Ideal Day - www.youridealday.com/books

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohacks - How To Break Bad Habits and Create New Positive Habits That Stick - Insights From My 12 Month No Alcohol Experiment

Tue, 10 Jan 2023 00:00:00 -0000

Angela shares her own personal experience from her twelve months with no alcohol, and talks about the most effective ways in which you can replace bad habits with positive new ones, ensuring that they stick for life.

KEY TAKEAWAYS

If you are hoping to change a habit and give something up, you need to consider what to replace it with and how this replacement can positively recreate the same experience for you.
When you have a habit, it is providing you with a benefit, even in the case of bad habits. It can come in the form of a feeling or a state of being.
It's sometimes easier to drop a habit or replace it, if we go all in. Dipping back in and out of a habit can make it much harder to give up

BEST MOMENTS

'When you give something up, it does create a vacuum'

'The experience is key'

'I find it easier to go all in'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafoster.me/fbc

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Jim Steele | Unashamedly Superhuman: Harness Your Inner Power and Achieve Your Greatest Professional and Personal Goals, With Award-Winning Author & Speaker

Fri, 06 Jan 2023 00:00:00 -0000

Speaker, coach, and leadership facilitator, Jim Steele is one of the world’s top business performance pioneers. With clients including Google, London business school, Deloitte and Astra Zeneca, Jim’s corporate speeches are designed to deliver quantifiable performance results and are centred around practical strategies that employees can use to reach their peak potential.

Jim joins Angela to talk about his latest work, 'Unashamedly Superhuman', a book designed to designed to help you "Harness Your Inner Power and Achieve Your Greatest Professional and Personal Goals".

KEY TAKEAWAYS

The label of "Superhuman" is often reserved for a privileged few, and can feel a little unrelatable at times. But we all have that potential inside us.
No one ever instinctually believes that they are working to their full potential. We inherently know that we can always do better.
Specialists in endurance train their people to reward themselves through self-administering dopamine, a technique known as "thin slice recognition". It's about rewarding yourself each step of the way and not using the distant end goal as the prize.
When you enter a mindfulness practice, you build and develop centres of the brain that cause you to recruit the focus circuits. When you go into your day, you will find that this helps you to feel less distracted.

BEST MOMENTS

'I wanted to go beyond the cliches'

'Everyone believes there is something out there to be had'

'You need to reward the effort, not just the end goal'

'Optimising your health is the foundation of high performance'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafoster.me/fbc

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Jim Steele - https://www.jimsteele.com

Unashamedly Superhuman (Amazon) - https://www.amazon.co.uk/Unashamedly-Superhuman-Greatest-Professional-Personal/dp/1119828511

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Bitesize Biohack: Biohack Optimal Body Composition

Tue, 03 Jan 2023 00:00:00 -0000

No matter where we are in our fitness journey, we all need to focus upon optimising our body composition, and in this bitesize biohack, we look at insights from the marvellous Gabrielle Lyon, and how protein consumption might be the key to making sure our physical make-up is at its best.

KEY TAKEAWAYS

The key to understanding body composition and optimal body mass is understanding that blood levels of amino acids need to rise to a specific point.
We should be consuming a minimum of four and half ounces of protein in order to his the best threshold. When we hit it, it triggers muscle.
Exercise and weight training in particular, must be tailored to the point where the resistance is enough to trigger the stimulus to the muscle tissue.

BEST MOMENTS

'It's really changing how we feed and rethinking what does it mean'

'You have to get that exercise component'

'It's like putting a key into a car and starting the car'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafoster.me/fbc

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Best of 2022: Achieve Your Goals in 2023 and Step Into Your Most Empowered Future Self!

Fri, 30 Dec 2022 00:00:00 -0000

In a special mini-series of episodes, Angela takes a look back at some of the highlights from the past twelve months, showcasing some of the most insightful wisdom and practical advice shared by her amazing gallery of guests.

In this second retrospective edition, Angela and her guests come together to talk about the way in which we can show up as our best selves for the new year ahead, and how to make sure we're empowered enough to achieve the goals we set for ourselves.

KEY TAKEAWAYS

In order to set yourself up to win you have to first be okay with where you're at, and then gain clarity over where you wish to be.
When you're trying to achieve something new in life, you need to create a new form of yourself and overcome your former programming.
When you focus your attention, you are telling the infinite universe and its source of energy how to move.
Overcoming the barriers of our minds begins when we truly begin to understand what is possible. The people who wish they could, but use self-limiting beliefs as an excuse, simply need to decide how much they want it, then prioritise their time.

BEST MOMENTS

'It's about setting yourself up to win'

'Clarity gives power'

'There are going to be barriers because your subconscious mind has been trained to that'

'It's incredible what you can achieve'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafoster.me/fbc

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Dan Matthews Episode - https://omny.fm/shows/high-performance-health/141-hph

Peter Sage Episode - https://omny.fm/shows/high-performance-health/master-your-inner-game-with-peter-sage

Michael Juergens Episode - https://omny.fm/shows/high-performance-health/155-hph

Brian Keane Episode - https://omny.fm/shows/high-performance-health/mastering-your-mindset-for-real-lasting-fat-loss-w

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Bitesize Biohack: Optimising Brain Wave States for Flow, Productivity and Sleep

Tue, 27 Dec 2022 00:00:00 -0000

Now is a great time to focus and reflect, and part of this is optimising our bodies for high performance. Sleep, in this respect, plays a huge part in making sure that we're at our best, and in this week's bitesize biohack, Angela looks at the insights provided by Dr Patrick Porter, and how we can achieve a more consistent state of flow, enabling us to rapidly accelerate our productivity levels.

KEY TAKEAWAYS

When we are in a flow state we are up to five times more productive. Theoretically, by reaching the flow state we could 5x our output.
All brainwaves are important in the right context, so we need to contextualise them all as a symphony that work together instead of single elements.
All dopamine reactions are designed with movement in mind. If we are in a state of relaxation, or seated, then dopamine reactions cause our brains to fry.
The gamma brain wave is a higher level of creativity and problem solving. Gamma is very important in helping people to overcome dementia and Alzheimers.

BEST MOMENTS

'We want to look at how we can optimise productivity, sleep and flow states'

'We call this a symphony of brainwaves'

'Most of our addictions are dopamine addictions'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafoster.me/fbc

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Patrick Porter Episode - https://omny.fm/shows/high-performance-health/optimise-your-brain-s-peak-potential-with-braintap

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Best of 2022 - Longevity, NAD+, Fasting, Exercise and Hormone Optimisation

Fri, 23 Dec 2022 00:00:00 -0000

In this first edition, Angela and her guests discourse on subjects such as what intermittent fasting is, how long the fast needs to be, how supplements can help to regulate energy, and how to enhance mitochondrial health.

KEY TAKEAWAYS

To get ahead and use true preventive medicine, hormones should be checked once a year up to the age of about 40, and then twice a year from then on.
NAD plays hugely critical roles within our physical make up. It's a big part of our energy production, and without NAD, our mitochondrial pathway would not work.
Fasting can be classified into two groups - intermittent fasting is any fast below two days, and prolonged fasting which is any fast that goes above two days.
In the small amount of research that is out there on postmenopausal women and exercise fasting is not recommended.

BEST MOMENTS

'If you need to start or tweak something, then doing it as early as possible is going to be better in terms of efficacy'

'I refer to it as the most important molecule that you've never heard of'

'You have three defence lines when you are not eating'

'It's a stress on the body that increases cortisol'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafoster.me/fbc

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Kyle Gillett Episode - https://omny.fm/shows/high-performance-health/optimise-your-hormones-menopause-transition-with-d

Nichola Conlon Episode - https://omny.fm/shows/high-performance-health/impact-and-optimise-your-longevity-and-biological

Dr Antoun Episode - https://omny.fm/shows/high-performance-health/optimising-fasting-longevity-with-dr-joseph-antoun

Stacy Sims Episode - https://omny.fm/shows/high-performance-health/science-backed-training-sleeping-and-fasting-proto

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Bitesize Biohack: Manage Blood Glucose And Have Your Cake and Eat it

Tue, 20 Dec 2022 00:00:00 -0000

If you're considering an indulgent festive period, but still wish to manage your blood glucose levels effectively, then Angela is here with a biohack, courtesy of Wade Lightheart, in which he talks about how to optimise glucose control and insulin sensitivity.

KEY TAKEAWAYS

There is a growing body of evidence that suggests that blood sugar dis-regulation is extremely rampant in society. There is much collateral damage leading to cholesterol.
We have evolved to eat natural whole foods, but the rapid industrialisation in food have led to quick-digesting foods that have a high sugar content that upsets blood sugar.
You should aim to limit the amount of insulin being released and keep within a narrow range, so that you become a fat metaboliser.
People can have genetic predispositions due to their inherent body type. This causes different foods to react in different ways depending on who eats it. This means a one-size-fits-all approach can't comprehensively work for everyone.

BEST MOMENTS

'We all want to have fun while remaining fit and healthy'

'Blood sugar dis-regulation is contributing to the top three diseases'

'The consequences for people are huge'

'There's no set amount of responses to individuals'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

Full Wade Lightheart episode - https://omny.fm/shows/high-performance-health/120-hph

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Simple Tips And Biohacks For Navigating The Holiday Season

Fri, 16 Dec 2022 00:00:00 -0000

In this special episode, Angela shares some empowering tips designed to help you navigate the Christmas period effectively - how to have fun but still remain on track, health-wise. People always want to maximise their fun but refrain from undoing the good work they've done throughout the year, and in this episode, Angela tells you exactly how to do it.

KEY TAKEAWAYS

You will feel a lot better if you stick to a twelve-hour overnight fast, regardless of how much you eat during the day.
High intensity exercise and resistance training have been shown to help activate a transport protein called Glute 4, which helps to move glucose into muscle tissue without producing insulin.
If you do overindulge in alcohol then do take care if engaging in exercise. It severely limits your ability to burn calories and fat, because your liver prioritises the alcohol first. Have some electrolytes and watch the caffeine levels.
Vitamin C is incredibly important, especially if you've been drinking alcohol, which causes a rapid consumption of Vit C in the body. You can take up to about 3 grams per day split into three doses.

BEST MOMENTS

'You have full permission to enjoy Christmas. It's an opportunity that comes once a year, where we can slow the pace down'

'High intensity exercise for the win!'

'Chlorophyll can help to reduce the damage done to DNA'

'Eat lots of cruciferous vegetables. They're so important for female hormone health'

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Bitesize Biohack: Fasting, Keto & Optimal Exercise For Women

Tue, 13 Dec 2022 00:00:00 -0000

Angela shares some invaluable knowledge from her first interview with Dr Stacy Sims, in which the discussion centred around why women should not be engaging in intermittent fasting for any length of time, and why layering in factors such as keto and exercise is not a good idea.

KEY TAKEAWAYS

When you eliminate things from your diet, then your body naturally asks why.
Intermittent fasting, plus keto and exercise is incredibly stressful for the body.
Exercise is already placing your body in a fasting state.
The food aspect and exercise that you do must work together.
Throwing varied forms of exercise, fasting and diets shouldn't just be throw into your routine haphazardly.

BEST MOMENTS

'If you're layering exercise and intermittent fasting, then it's above and beyond the stress that a woman's body should handle'

'Most outcomes are based on male populations or sedentary obese women'

'Exercise itself is a fasted state'

'We need to think about how this affects our daily life'

RESOURCES FOR THIS EPISODE

Episode 94 - Sex Differences in Training, Nutrition and Environmental Conditions, Working Positively with Female Physiology with Dr Stacy Sims - https://omny.fm/shows/high-performance-health/094-hph

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

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Facebook

Intermittent Fasting, Intelligent Exercise & Simple Habits to Boost Longevity & Performance with Dr Michael Mosley

Fri, 09 Dec 2022 00:00:00 -0000

Dr Michael Mosley is a science presenter, journalist and executive producer. He is also the the author of the international bestselling books The Clever Guts Diet, The Fast Diet, Fast Exercise and The 8-Week Blood Sugar Diet.

Dr Mosley joins Angela to discuss his new book, 'Just One Thing', which is dedicated to different biohacks you can use to upgrade your health, your performance and your longevity, as well as wearables and how effective and accurate they can be.

KEY TAKEAWAYS

People's metabolisms are struggling today far more than ever before, largely due to the increase in junk food and processed foods we are seeing on the marketplace.
Squats can be used as a helpful way to boost your brain and BDNF levels, because of the increase in blood flow caused by this.
The three things you really need to crack in order to remain at optimal health are healthy weight, mindfulness, and exercise. Exercise is truly essential as it helps to optimise muscle mass.
The two greatest predictors of life expectancy are your insulin sensitivity, and the amount of oxygen you can burn when you're really pushing yourself during exercises that test your maximum limits.

BEST MOMENTS

'Unfortunately these kinds of foods are quite alien to us'

'After the age of 30, you will lose up to 10% of muscle mass every decade'

'He's demonstrated cognitive improvement in people who do these particular exercises'

'Make the most of the cold winter!'

RESOURCES FOR THIS EPISODE

Dr Michael Mosley - http://www.michaelmosley.co.uk

To take advantage of the Athletic Greens offer go to athleticgreens.com/angelafoster

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

The #1 international bestselling author of The Fast Diet, The 8-week Blood Sugar Diet, The Clever Guts Diet, The Fast 800, Fast 800 Keto and Fast Asleep, Dr Michael Mosley trained to be a doctor at the Royal Free Hospital in London before joining the BBC, where he spent three decades as a science journalist and executive producer. Now a well-known TV personality, Dr Mosley is renowned for bringing together the latest scientific research to create easy-to-follow, sustainable weight loss programmes. He is married with four children.

CONTACT DETAILS

Dr Michael Mosley - http://www.michaelmosley.co.uk

Dr Michael Mosley Twitter – www.twitter.com/drmichaelmosley

Dr Michael Mosley Instagram - https://www.instagram.com/michaelmosley_official/?hl=en

Dr Clare Bailey Instagram - https://www.instagram.com/drclarebailey/?hl=en

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack: Why it’s so Important to Tune Into Yourself

Tue, 06 Dec 2022 00:00:00 -0000

In this Bitesize, episode hear Dr Libby Weaver share why it’s so important to tune into yourself and exercise in a way that doesn’t push you to exhaustion

As Dr Weaver explains women constantly rushing in their lives are likely to be sympathetic nervous system dominated but with slow breathing restorative practices a key to activating your parasympathetic nervous system, and lowing adrenalin, choosing the right exercise is at the right time is crucial

KEY TAKEAWAYS

The focus on building muscle mass is extremely important
Beyond 30 years if you don’t do anything to counteract it muscle mass is lost
In stage 3 stress with very low cortisol levels, restorative practices are the most powerful thing you can do
You have to create a sense for the body that its safe and breath-focused practices achieve this
Giving the body the message its safe, impact on adrenalin which in turn affects the digestive system and adrenals thyroid and ovaries
Long slow diaphragmatic breathing activates the parasympathetic nervous system
When you are not producing large amounts of adrenalin you use your fat efficiently as a fuel

BEST MOMENTS

‘We need to tune into ourselves, rather than follow a prescriptive model’

‘So many rushing women are sympathetic nervous system dominated’

‘I want to maintain my strength, flexibility and energy’

RESOURCES FOR THIS EPISODE

angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Sex, Hormones, Birth Control & Everything You’ve Wanted to Know With Dr Jolene Brighten

Fri, 02 Dec 2022 00:00:00 -0000

In this two hundredth episode of the High-Performance podcast, Angela’s guest is Dr Jolene Brighten a women’s hormone expert and leading authority in women’s medicine
In this in-depth interview, she talks about oral birth control and its impact and explains the crucial role of hormones for women at differing stages of life as well as the influence of changing environmental factors on hormonal health
Dr Jolene is passionate about women having the right information and being empowered to take control of their health and shares great content about how women can be better informed

KEY TAKEAWAYS

Doctors put women on the pill to regulate periods but you aren’t actually having a period from the menstrual cycle and you are being put on a medication that can mask symptoms
PTOS is a lifelong chronic condition and you have to put work and effort into keeping it in remission
With a chronic condition, your body is faster signalling and you have an opportunity to be in tune with yourself and take the actions that help you to thrive
Oestrogen and progesterone are both needed to protect your body and mind but they need to be in balance
Your body is designed to create and grow life and to do that you have to be in tune with the environment if the environment has endocrine disruptors then there is an impact
There is research that indicates being part of a community around and following ovulation helps with progesterone levels
Women are more empowered to take care of themselves and speak up for themselves, asking more questions
There have been shifts in every aspect of life that have impacted the endocrine system and hormones
Bioidentical progesterone therapy in perimenopause to help with symptoms
New research indicates that mortality rates are affected by the loss of hormones
Eat a wide variety of vegetables and nutrients that help the liver to effectively detoxify oestrogen pathways
The foundational blocks for your hormonal pyramid are your adrenal glands and insulin

BEST MOMENTS

‘Testosterone replacement therapy is important in women’s health but often overlooked

‘Your adrenals are everything when you go into menopause’

‘Climate change and its issues are acknowledged but it’s not recognised that this impacts women’s hormones’

‘The cost of the individual over community has been women’s health’

RESOURCES FOR THIS EPISODE

Free Ebook Dr Brighten’s Post-Birth Control Syndrome Detox Diet Quick Start Guide

https://drbrighten.com/pbcsdiet/

Beyond the Pill - Dr Jolene Brighten

Is This Normal? - Dr Jolene Brighten

https://drbrighten.com/

https://www.instagram.com/drjolenebrighten/

angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

CONTACT DETAILS

ABOUT THE HOST

Angela Foster

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohacks Future Self Meditation

Tue, 29 Nov 2022 01:00:00 -0000

It’s vital to be, do and have if you want to realise your goals and dreams and this meditation will help you step into the best version of yourself and fulfil your greatest potential – through becoming your future self now

When you develop your future self you are developing your pathway of abundance and the potential to be the best version of yourself achieving everything you want in your life

KEY TAKEAWAYS

At any given moment you have a choice and within you is a deep desire to increase
Everything you wish for can be yours if it is in alignment with your values
Deep within you is infinite potential
You have an inner knowing that you can achieve all that you want
Now is the time to step into your future self and achieve your goals and dreams
You are on the path to abundance and are a vibrational match for your goals

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

ABOUT THE HOST

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.

CONTACT DETAILS

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Optimal Metabolism, Mineral Testing & Detoxification with Upgraded Formulas Founder, Barton Scott

Fri, 25 Nov 2022 00:00:00 -0000

Barton Scott founder of Upgraded Formulas talks with Angela about recognising and correcting mineral deficiency to achieve optimum performance and longevity

He explains how a hair sample can be tested for a wide range of elemental minerals identifying levels and meaning effective action can be taken to achieve the balance that brings optimisation

It’s an effective way to test regularly and understand fully the elemental

balance and ratios in your body and move to optimum performance and longevity, with Barton sharing how testing can be life-changing

angelafoster.me/fbc

RESOURCES FOR THIS EPISODE

Get 20% off your first purchase with Upgraded Formulas, use code ANGELA20 at checkout

Website: https://www.upgradedformulas.com/
YouTube: https://www.youtube.com/c/UpgradedFormulas/featured
Instagram: https://www.instagram.com/upgradedformulas/
FaceBook: https://www.facebook.com/upgradedformulas

KEY TAKEAWAYS

Take a quantitative approach, it’s better to test to know what you need
Hair can be tested for mineral deficiency, heavy metal toxicity, thyroid, adrenal and hormones
Certain ratios give insight into your testosterone and oestrogen balance
By the time a deficiency shows up in the blood, it could have been seen years earlier in the hair
Having knowledge sooner could make a difference in taking action
The most important aspects of the building blocks of hormones are elemental minerals
Detoxing without knowing what toxic elements you need to detox is not a sophisticated approach
When you have a mineral deficiency you accumulate toxic metals more quickly
If your adrenals don’t have the nutrients they need you won’t be able to mobilise the toxins enough to remove them
Supplementing with zinc all the time can mean the individual becomes very analytical, zinc and iron are very masculine elements
Copper is a creative element and can lead to you starting projects and not completing them
All the elements work together and it’s the balance and relationship with each other

BEST MOMENTS

‘Most of us don’t speak the language of the body really well’

‘If you are having anything in your body that you don’t like we can help with that’

‘This process is really powerful over time, to move and match the speed of the body to get nutrients in and detox’

‘Everything is elemental’

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/
Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –angelafosteracademy.com/female-biohacker-collective-enrol
Get a free health check and personalised report www.yourtotalhealthcheck.com
Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism
Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones
Download my free Fasting Guide - www.angelafosterperformance.com/fasting/
Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep
Join my free Facebook Community -www.facebook.com/groups/femalebiohacker
Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Barton Scott
Barton Scott is a biochemist and founder. Barton is also a nutritionist and a researcher. And for the last 7 years, Barton has been the Founder and process developer behind Upgraded Formulas.

Upgradedformulas.com

ABOUT THE HOST
Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram
Facebook
LinkedIn

Bitesize Biohacks The Female Brain on Birth Control – What You Need to Know

Tue, 22 Nov 2022 01:00:00 -0000

In this Bitesize episode, hear an excerpt from Dr Sarah E Hill’s interview with Angela about hormonal birth control and post-pubertal brain development

As the biological groundwork for the adult brain and body takes place during adolescence the introduction of synthetic hormonal birth control means that women who take hormonal birth control during adolescence have different brains than girls who don’t, listen in and hear more

KEY TAKEAWAYS

Brain development explodes during pubertal transition
Post-pubertal brain changes are all coordinated by your sex hormones
For millions of years, our bodies have had regular hormonal messages coordinating all the brain changes
Hormonal messaging lays down the biological groundwork for our adult brain and body but it's interrupted and suppressed by synthetic hormonal birth control
We don’t know how it's influencing the organisation of the brain
The research seems to suggest that pill use during adolescence may increase your risk of depressive disorders across your lifetime
Sex hormones play a really critical role in post-pubertal brain development

BEST MOMENTS

‘It’s important for women to understand that this is at least a possibility’

‘Who you are as a child and who you are as an adult are all post-pubertal brain changes’

‘How many of us were on hormonal birth control when we didn’t need to be?’

RESOURCES FOR THIS EPISODE

101HPH How the Pill Changes Everything: Your Brain on Birth Control with Dr Sarah E Hill

Get Your Free Personalised Health Report at www.yourtotalhealthcheck.com

Zen in a Bottle! Get 10% off Magnesium Breakthrough! UK customers visit www.bioptimizers.uk/angela and overseas customers visit www.bioptimizers.com/angela and enter code ANGELA10 at checkout.

Get a year’s free supply of Vitamin D & 5 Free Travel Packs with your order of Athletic Greens (AG1) at www.athleticgreens.com/angela

angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Get Happy & Healthy With The Happy Pear Co-Founder, Stephen Flynn

Fri, 18 Nov 2022 00:00:00 -0000

Stephen Flynn co-founder of The Happy Pear talks with Angela about his journey and how The Happy Pear came to be

They discuss how as products of our environment, many people now have a proliferation of sugar and processed food in their diet and why the best thing you can do for your health is to eat as many and as diverse whole foods as possible.

Steve also explains why little changes made over time to your diet and exercise can have a significant compounding effect bringing health and happiness

KEY TAKEAWAYS

There is a great synergistic effect with being twins and we always knew we’d be working together, it’s exciting and wonderful
The business has gone in lots of different directions and its given us meaning and purpose

Adversity and resistance are part of the process of getting to where you want to be. You have to trust and believe in what you are doing
When you really want something and are committed to achieving it you will find a way
It's hugely beneficial for us to mix up our training and physical exercise
In terms of food, we are all a product of our environment and those in blue zones typically don’t have a proliferation of junk foods
They don’t typically live long healthy lives because they’ve won the genetic lottery or are superhuman it’s because their environment forces them to make the healthy choice
We are hardwired to crave high-fat and processed foods, it’s within us. It’s almost an act of rebellion to eat healthy food
Little things done over time have a massive compounding effect
The best thing you can do for your health is to eat as many whole foods as possible and aim for diversity, with at least 30 different types of fruit and veg per week
As humans, we are hardwired to move and movement keeps us healthy
Health is contagious and as social creatures, we copy the rest of our tribe
As human beings, we are part of the natural world and should spend time in nature

BEST MOMENTS

‘When you really truly want something and are willing to risk everything for it you can achieve it’

‘The proliferation of sugar and processed foods in western civilisation is ubiquitous’

‘It’s not about being vegan or vegetarian it’s just trying to eat more whole foods’

‘95% of their diet is whole plant foods compared with western civilisation where 50-55% of calories are from processed foods and only 10% from whole foods’

RESOURCES FOR THIS EPISODE

The Happy Pear Healthy Living App

https://thehappypear.ie/

angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

The Happy Pear started out back in 2004 with Steve, Dave, a tiny shop and a dream of helping people to eat more veg! Fast forward 18 years, The Happy Pear now consists of over 60 food products, a suite of online courses, two wholefood retail cafes & shops, a range of international bestselling cookbooks, a farm, a roastery, a community of over 1 million people on social media living healthier happier lives and over 40 million views on YouTube.

We work with a range of medical professionals including a cardiologist, gastroenterologist, dietician and other expert practitioners. With these expert partners, we have developed our suite of online courses that have helped over 60,000 people worldwide improve their health.

Steve and Dave have a wealth of experience in providing health & wellness talks and cooking demonstrations across Ireland, the UK, Europe, and USA and have been key speakers in BBC Good Food, Jamie Oliver and Wellfest to name just a few.

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

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Facebook

Bitesize Biohack How to Set & Achieve Your Goals in 2023!

Tue, 15 Nov 2022 00:00:00 -0000

As Angela explains in this episode, November is the perfect time to think about and set your goals for next year
Angela shares how, if you want to uplevel your life in every area you need to decide on goals that align with your values and what you really want
If a goal is an ultimate reward the journey itself must be intrinsically rewarding to liberate your energy so setting the right goals is key in making next year your best year ever

KEY TAKEAWAYS

We limit ourselves but know you are enough and can turn your dreams into reality
Journal to find out what you really want that is alignment with your values
You have the resourcefulness within you to back yourself 100% and take the first steps
When you say yes to something by definition you are saying no to something and it’s important to understand what you are giving up
The journey must be intrinsically rewarding as it will liberate your energy

BEST MOMENTS
‘You can do whatever it is you want to do’
‘Take the first step along the way and as you go the path will be shown to you’
‘The SHIFT protocol is supportive in creating the right health parameters’

RESOURCES FOR THIS EPISODE
angelafoster.me/fbc
Get Your Free Health Check and Personalised Report at www.yourtotalhealthcheck.com

VALUABLE RESOURCES
High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/
Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol
Get a free health check and personalised report www.yourtotalhealthcheck.com
Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism
Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones
Download my free Fasting Guide - www.angelafosterperformance.com/fasting/
Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep
Join my free Facebook Community -www.facebook.com/groups/femalebiohacker
Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST
Angela Foster
Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.
After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:
To inspire and educate others to live an energetic, healthful, and limitless life.
Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance.

CONTACT DETAILS

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Biohacking, Mindset, Behaviour Change & More With Tony Wrighton!

Fri, 11 Nov 2022 00:00:00 -0000

Angela is with Tony Wrighton, best-selling author and host of the Zestology podcast discussing bio-syncing, creating new habits and the importance of a resilient mindset and accountability in creating the new habits that stick

Tony also discusses histamine intolerance and his current work exploring a supplementary route to support the reduction of stimulated energy levels and shares some great bio-hacks that can be easily implemented

KEY TAKEAWAYS

You have to make an effort to overcome your reticular activation system when creating new habits
It’s important to be resilient because any habit forming is not linear, life gets in the way
Bio syncing is syncing with your goals and ultradian rhythm, optimising the cycles throughout the day
I've been looking at a supplementary way to reduce type A stimulated energy based on genes
If you don’t have enough Mao gene energy you are not processing dopamine and your hormones will be out of control
Histamine intolerance can affect cognition it can take a long time to unravel the triggers
When Co2 levels get low cognition is compromised
In biohacking, it’s the recovery that I prioritising
For better air quality sleeping with the window open is an easy and free biohack
Accountability is key in developing habits that stick
NLP is used in many different areas and the sensory language is very effective
When you realise you can influence your own thoughts you understand how to optimise
Spermidine is very good for longevity and has an immediate impact on hair, skin, nails and sleep
Good sleep is a vital component for optimising health and well being

BEST MOMENTS

‘Any habit-forming is not linear’

‘People with histamine intolerance can have a very acute sense of smell’

‘Using a timer means I complete the deep work’

RESOURCES FOR THIS EPISODE

Zestology Podcast

https://tonywrighton.com/home2

https://histamineintolerance.net/

https://www.angelafosteracademy.com/female-biohacker-collective-live-founders-offer

- angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack: Fuelling High Intensity Interval Training With Dr Stacy Sims

Tue, 08 Nov 2022 00:00:00 -0000

In this bitesize episode, from the recent in-depth interview with Dr Stacey Sims, hear about fuelling properly before different types of training along with how to effectively use both Sprint Interval training and High-Intensity Training throughout the menstrual cycle

KEY TAKEAWAYS

Before training, women require protein to make sure that their resting metabolic rate recovers after exercise
The carb is primarily amino acid based
SIT is going as hard as you can for 20-30 seconds with 90-100 seconds recovery, with HIT the intervals are slightly longer
It’s about recovery from a cardiovascular and neuro-muscular standpoint so you can go again
In the luteal phase, you should usually avoid high-intensity training due to the stress it puts on the body

BEST MOMENTS

‘If you are going to do cardio you require protein with a little bit of carb in it’

‘It’s about short, sharp and very efficient ’

‘Getting out and doing a couple of short sharp 20-second intervals is magic’

RESOURCES FOR THIS EPISODE

185HPH with Dr Stacey Sims

Get a free health check and personalised report at www.yourtotalhealthcheck.com

- angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report at www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - at https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

How to Get Better at Life with Kristin Weitzel, Founder of SHERPA Breath and Cold and Warrior Woman Mode

Fri, 04 Nov 2022 00:00:00 -0000

In this episode, Kristin Weitzel, Founder of SHERPA Breath and Cold and Warrior Woman Mode, health and high-performance maven, nutrition specialist, deliberate cold exposure master coach and host of the Wellpower podcast talks with Angela in an in-depth and wide-ranging interview

They discuss the benefits of cold exposure and how understanding stress and developing resilience techniques such as breath work and ice baths can be key in dealing with stress optimising health, wellbeing and performance and ultimately getting better at life

KEY TAKEAWAYS

The menstrual period is a good time for training and cold exposure
The anticipation of the cold is much worse than the actual event
Ice baths create a sympathetic response in the body leading to adaptation
With a full experience, the body and metabolism will reap the rewards for at least 24 to 36 hours afterwards
Let your body do the work to get the maximum benefit
Thinking about doing the work actually results in better work, it’s about getting better because you are riding the edge
Putting the stressor into the muscle means it adapts and you get tighter, stronger and leaner
Write down every day something that is positive and something that is beautiful about yourself
We spend a lot of time obsessing over how we look but we only have this moment, and this day every day
Women are so hard on themselves but all women are incredible, amazing and beautiful
with many special gifts that no one else has
Small consistencies every day are what get us to the long-term goal
Your cells are listening when you are talking to yourself and it impacts on how you are showing up in the world
Being outside and grounding is a simple but very powerful tool
If you understand your body you can take control
Looking at your body as a whole and understanding the mechanics means you can optimise and live your best life

BEST MOMENTS

‘You can go into the cold at any time of the month that feels right

‘Bio-syncing means you can take control

‘It doesn’t matter where you are in your lifespan as a woman you should be lifting heavy

RESOURCES FOR THIS EPISODE

https://www.wellpowerpodcast.com/

https://www.sherpabreathandcold.com/

https://www.warriorwomanmode.com/

- angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Kristin Weitzel, Founder of SHERPA Breath and Cold and Warrior Woman Mode, is a renowned women's health expert who has been featured on media and stages around the world.

She is a health and high-performance maven, nutrition specialist, certified fitness trainer, breathwork, and deliberate cold exposure master coach with a focus on guiding people into improved health.

Kristin also hosts the WELLPOWER Podcast which blends biohacking and wellness subject matter expertise, inspiring guests, and Kristin’s trademark wit and wisdom to lead clients and listeners alike. This podcast allows Kristin to share with a broader audience just how far we can go in the pursuit of optimal performance.

WARRIOR WOMAN MODE

SHERPA BREATH & COLD

#SwitchOn Your Optimal Wellness

digits: 917-567-8839

IG: @warriorwomanmode

WELLPOWER PODCAST: HAVE A LISTEN HERE

Curious about Nutrition, Fitness or Biohacking??

Book a 15-Min Ask-Me-Anything Call Here

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohacks: Your Brain on Birth Control

Tue, 01 Nov 2022 00:00:00 -0000

In this Bitesize hear from Dr Sara E Hill author of ‘Your Brain on Birth Control, How the Pill Changes Everything’ about how research is now confirming what women have long suspected - that taking the pill influences the brain and thinking

Hear how research now suggests that women on hormonal birth control prefer less masculine male faces and listen to the full episode with Dr Sara Hill for a fascinating in depth discussion about the influence of the pill and the areas it affects

KEY TAKEAWAYS

The hormonal changes near ovulation play an important role in women’s partner preferences and sexual desires
During points in the cycle close to ovulation when oestradiol or oestrogen is beginning to increase women’s sexual desire increases
Women have a heightened preference for cues to testosterone presence
Research now suggests women on birth control prefer less masculine faces and are choosing them
The faces chosen by the pill takers had fewer testosterone markers

BEST MOMENTS

‘It makes complete sense when you understand the way our sex hormones influence sexual attraction and sexual behaviour’

‘When oestrogen is high women desire sex more’

‘Women are more drawn to these qualities at high fertility across the cycle’

RESOURCES FOR THIS EPISODE

HPH101 with Dr Sara E Hill

How the Pill Changes Everything Your Brain on Birth Control

- angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

High Performance Organic Skincare with Sarah Brown, CEO and Founder of Pai Skincare

Thu, 27 Oct 2022 23:00:00 -0000

Sarah Brown, CEO and founder of Pai Skincare, a high-performance organic skincare brand talks with Angela about using natural plant chemicals to bring great results

Sarah, an early pioneer of certified organic skincare for sensitive skin also discusses why peptides work and how stress affects the skin of any age along with the action you can take to make positive change

What you put on your skin makes a huge difference and Sarah discusses the ingredients that make a difference and what to look out for in natural organic products if you want them to positively impact skin

KEY TAKEAWAYS

We formulate with beautiful ingredients, harnessing the properties of nature in a deeply scientific process
You can get extraordinary performance from natural ingredients
Most skin conditions will stay it’s about the way they are managed but you can be in control and make informed and conscious choices
Stress can be the cause of skin issues at any age
Bathing daily with oatmeal, and submerging the skin, is one of the best single steps you can take to improve inflamed and irritated skin
If you react to vitamin C it's unlikely to be the vitamin C, it’s more likely to be elements such as the delivery agent and concentrations
Your skin is a barrier and any water-soluble ingredient cannot penetrate the skin
Good skin health is all about cleansing, it all starts with cleansing
People with acne can have dehydrated skin and the solution is to introduce the right oil to the face
Peptides send a message to your skin to produce collagen
Mist before the oil is the perfect way to layer and trap moisture
Our actives are versatile and you can add them to other products
Carbon star, used at night, absorbs impurities in the skin with black cumin seeds the hero element

BEST MOMENTS

‘Feeling that you can take charge is very powerful’

‘People's skin can misbehave because it's imbalanced’

‘Get into a good habit with cleansing and its transformative’

‘Products can be high performance, natural and organic’

RESOURCES FOR THIS EPISODE

https://www.ewg.org/

Use code - HPH10 at checkout for a 10% discount with paiskincare.com

Pai Skincare Instagram

Sarah Pai Skincare Instagram

- angelafoster.me/fbc

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Sarah Brown, CEO of Pai Skincare

Sarah Brown, founder and CEO of Pai Skincare is an organic skincare pioneer whose expertise developing all-natural, efficacious products was born from her own experience living with challenging skin. Sarah developed Chronic Urticaria in her mid-twenties and started mixing her own formulations from her garage as a last-ditch solution for her hyper-reactive skin.

Pai launched in 2007 at a time when the organic category was under-developed and clean beauty wasn’t yet a thing. Sarah was one of the early champions of certified organic, responsibly cultivated ingredients, passionately believing in their therapeutic properties when many around her didn’t. Pai continues to formulate, manufacture and distribute all products from its own custom built facility in West London.

This development process is owned end to end, giving the company creative freedom, full visibility of the supply chain and vigilance over production processes. Sarah believes this due diligence leads to unique, ownable formulations that are of a higher quality. In 2015, Sarah won ‘First Woman in Manufacturing’ at the CBI First Women Awards in recognition of her commitment to British manufacturing.

Before Pai, Sarah was International PR Manager for E&J Gallo Wines in California, having previously managed communications for brands such as Nike and Barclaycard. In 2015 Sarah was appointed to the Board of CEW (Cosmetic Executive Women), a leading beauty industry trade group and won their Achiever Award the same year. Sarah was promoted to the CEW’s Executive Board in 2018. She has appeared as a business commentator on BBC News, Newsnight, Sky News, CNBC and in The Daily Telegraph, Guardian and Financial Times. Pai won a Queens Award for Enterprise (Export) in 2016. Sarah lives in West London with her husband and two sons.

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Breathwork, Meditation & Transformational Healing with Niraj Naik

Mon, 24 Oct 2022 23:00:00 -0000

Niraj Naik, the Renegade Pharmacist and founder of Soma Breath is with Angela discussing how breathwork and meditation are the keys to transformational healing

They discuss the foundational role of breathwork and meditation for alignment and how practising Soma Breath puts you in charge of your holistic health and brings transformational change and optimal health as you learn how to unlock your inner pharmacy, achieve optimal well-being and a lasting peaceful mind

KEY TAKEAWAYS

Soma breath is a combination of transformational techniques and music can have an important therapeutic use
Your default state should be nasal silent, subtle, rhythmic and diaphragmatic
Without CO2 you can’t get oxygen off your blood cells and into your body tissue cells
Low body tissue oxidation is the cause of chronic disease, your cells are starved of oxygen
You need the right level of CO2 in the body to maintain a gaseous exchange
The perfect yoga breathing extends the exhalation and has a pause
The foundation of flow state is being in alignment with what you are doing
The clutter in your mind impacts the flow states
Humming is a great hack for switching off stress
The best immovable object is your own body and it can be used effectively in functionalised symmetric training
Practices to let go of unresolved trauma and emotion are the foundations for optimal well being
When you know what you want you can use magic to get what you want faster
We are all powerful manifesters and everything that happens is a result of the inner world
Cultivate peace of mind, create an alignment with your values, and figure out what you really want and need and life becomes a magical journey
All day long we are manifesting It uses sexual lifeforce energy for a higher purpose
and most people are manifesting what they don’t want because they don’t know what they do want
In order to do something you need to do it every day, bringing the musical elements makes it more enjoyable and so easier to make part of your everyday routine

BEST MOMENTS

‘Pranayama is a pharmacy of different breathing techniques’

‘Rhymical breathing adds a whole other dimension’

‘It’s breathing retraining for optimal health’

‘Unresolved emotion creates tension and affects breathing’

‘When you go down the path of alignment usually there are positive surprises that help you to grow’

RESOURCES FOR THIS EPISODE

- angelafoster.me/fbc

SomaBreath

therenegadepharmacist.com

https://www.instagram.com/nirajnaikofficial/?hl=en

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE GUEST

Niraj Naik – ex-pharmacist turned holistic health expert is the founder of the international school of breathworkSomaBreath. He started his path in healing others, as a community pharmacist, yet after several years he found himself a patient of stress-related depression and ulcerative colitis. This was a wake-up call that made him embark on a journey of profound self-healing and education.

Known internationally as the Renegade Pharmacist, Niraj is dedicated to educating

others on topics of holistic health, breathwork, meditation, and more.

In addition to his website and blog therenegadepharmacist.com, he has created many other brands related to health and healing and was featured in articles from multiple news outlets across the world such as Forbes, Daily Mail, Business Insider, and Huffpost.

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohacks: Optimise Nutrition & Exercise & Transform Your Body

Thu, 20 Oct 2022 23:00:00 -0000

In this bitesize episode hear an extract from Angela’s interview with Mike Matthews on the concept of flip-flopping and how this can be effectively fuelled through the right nutrition to achieve your optimum body shape

He shares an overview of the science behind how the right nutrition and training combined can be used to build muscle and achieve fat loss transforming your body

KEY TAKEAWAYS

When you are new to resistance training your body is hyper-sensitive to it
In re-composition you set your diet to lose fat, eating consistently fewer calories than you are burning
The primary function of training is to build muscle but it also supports fat loss
Training regularly helps your body to do other things with the food you eat
training supports fat loss but most of the fat loss comes from nutrition and controlling calories and protein
In the first year of re-composition, you can transform your body

BEST MOMENTS

‘Your body’s muscle-building machinery goes into overdrive’

‘You set up your diet for losing fat and train in the gym for building muscle’

RESOURCES FOR THIS EPISODE

- angelafoster.me/fbc

High Performance Health Episode 130

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Detox Your Mind, Heal Burnout & Reduce Toxic Stress with Neuroscientist, Dr Caroline Leaf

Mon, 17 Oct 2022 23:00:00 -0000

Neuroscientist Dr Caroline Leaf talks with Angela about the mind, what it is and how you can reduce toxic stress and tune into the signals to make positive change

In this fascinating look at the non-conscious, subconscious and conscious aspects of the mind Dr Caroline explains how the mind is the driving force that keeps the brain and body going and discusses the ways it processes and brings understanding to our experiences

As Dr Caroline discusses we can’t see mind but the product of mind are how we communicate and express our uniqueness

KEY TAKEAWAYS

The mind is the ability that we have as humans to use our brain and body to express our uniqueness

The mind is the driving force that keeps the brain and body going

The mind is our aliveness, our ability to think, feel and choose on a psychological level

It is what helps the heart, beat and the body make new cells

The biggest driving force part of the mind is the non-conscious

It’s the part that is active all the time helping us to process and understand our experiences

The most obvious part of the mind is the conscious mind and it draws on the non-conscious for understanding

The subconscious part of the mind is the bridge between the infinite non-conscious and the finite conscious parts of the mind

Thoughts are made of memories and our mind makes these thoughts made of memories out of experiences and builds them into the brain as structural changes

We build every experience into the brain, body and mind and this is driven by the non-conscious

As humans, we need to tune into the signals so that we can move things into the conscious mind and change

We need to allow ourselves to feel depression and anxiety, accept it and then weaken the pathway to

You can train yourself with the neurocycle process to get your conscious mind to connect with and listen to the subconscious to find the thoughts in the non-conscious and deconstruct and reconstruct them

Thoughts can be changed when they are pulled into the conscious mind

When we build in the wrong expectation the result is a loss of selfhood

BEST MOMENTS

‘Everything about your aliveness is coming from this driving force of the mind

‘You can’t see mind but you see the product of mind in our ability to communicate

Post-natal depression is a very normal response to a challenging situation

What we say and what we do is an outpouring of our thoughts

RESOURCES FOR THIS EPISODE

Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking - https://amzn.to/3Vqnqzr

Neurocycle app: https://neurocycle.app

CF program: https://neurocycleinstitute.com

Book: https://drleaf.com/collections/all/products/pre-order-cleaning-up-your-mental-mess

Visit my website at https://drleaf.com for more free resources

-Instagram: @drcarolineleaf: https://www.instagram.com/drcarolineleaf/-

-Facebook: Dr. Caroline Leaf: https://www.facebook.com/drleaf

-Twitter: @drcarolineleaf: https://twitter.com/DrCarolineLeaf

-Youtube: https://www.youtube.com/drcarolineleaf

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Bitesize Biohack: Intermittent Fasting & Autophagy

Thu, 13 Oct 2022 23:00:00 -0000

In this extract from Angela’s interview with Dr Joseph Antoun hear about the most important aspect of fasting, stressing the body and how to optimise your fasting period

Getting into autophagy, as Dr Joseph explains, takes longer than most people think and exercise is an effective tool for getting into autophagy and benefitting from the duality of intermittent fasting, cutting fat and increasing muscle enhancement

KEY TAKEAWAYS

When you fast for a long enough period of time there is restructuring and cellular renewal as you move into autophagy
The most crucial aspect of how fasting works is how you are stressing the body
Fasting increases the growth hormone and the muscle tone is high
Getting into autophagy is determined by the intensity of the crisis, the speed of the crisis and how much reserves the body has to compensate
Autophagy is happening every day at every moment across the body’s cells

BEST MOMENTS

‘It doesn’t happen as quickly as many people think

‘Eat protein after fasting and train the muscle in cycles of rejuvenation and muscle enhancement’

RESOURCES FOR THIS EPISODE

High Performance Health Episode 181

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook

Science Backed Training, Sleeping and Fasting Protocols for Perimenopause with Dr Stacy Sims

Mon, 10 Oct 2022 23:00:00 -0000

Dr Stacy Sims joins Angela to discuss the science behind training effectively as a woman and explains how in the years leading up to menopause it's vital to instigate different techniques in training and nutritional strategies to offset what your hormones are no longer doing

This in-depth interview is a great opportunity to hear about what supports the maintenance of lean mass and the adaptations that should be made during perimenopause to support effective autophagy

KEY TAKEAWAYS

We need external stress to create a signal of adaptation the way our hormones did
To aesthetically change body shape you need to train a minimum of four times a week
You need to spend time learning techniques and the mechanics before you build load, lifting heavy is about the neuro-muscular connection
For women, when there is no carbohydrate available as fuel when exercising you burn lean mass
To maintain lean mass we have to do things when fuelled
Sprint interval training is about being short, sharp and very efficient
You should avoid high-intensity work in the luteal phase because it’s a strong stressor
The primary objective of intermittent fasting is weight loss
Aerobic exercise promotes the growth of brain tissue
Exercising is a huge stimulus for creating autophagy in the brain and cardiovascular system
Our bodies revert to using lean mass first over fat and carbohydrates
The limited research available on post-menopausal women indicates fasting isn’t beneficial
A small amount of pre-fuel makes all the difference

BEST MOMENTS

‘Exercise has more robust data to support longevity’

‘If you are trying to do high-intensity training or heavy-weight training and you don’t have fuel on board it causes a quagmire of increased cortisol’

‘Women have a gene adaptation in the liver that upregulates - storing everything and burning lean mass’

‘It’s really important that women remember to eat’

ABOUT THE GUEST

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.

She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.

With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS. She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan.

RESOURCES FOR THIS EPISODE

Next Level by Dr Stacy Sims

ROAR by Dr Stacey Sims

https://www.drstacysims.com/

https://www.instagram.com/drstacysims/

https://www.facebook.com/drstacysims

VALUABLE RESOURCES

High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/

Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –

angelafosteracademy.com/female-biohacker-collective-enrol

Get a free health check and personalised report www.yourtotalhealthcheck.com

Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism

Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones

Download my free Fasting Guide - www.angelafosterperformance.com/fasting/

Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep

Join my free Facebook Community -www.facebook.com/groups/femalebiohacker

Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV

ABOUT THE HOST

Angela Foster

After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

To inspire and educate others to live an energetic, healthful, and limitless life.

CONTACT DETAILS

Instagram

Facebook