High Performance Health

Angela shares great content and advice on how to biohack your fitness to get through perimenopause and beyond Exercise is an incredibly powerful tool and Angela goes through the 3 types of exercise that can improve insulin sensitivity, reduce fat mass, and reduce cortisol if optimised as part of your routine Improve your lean mass, activate more GLUT4 and enhance body composition by including sprint interval training, plyometric work, and strength training, listen in and hear exactly how to optimise and get great results KEY TAKEAWAYS Oestradiol helps to develop stronger mitochondria and the better your mitochondria the more energy you will have As lean mass decreases it reduces metabolic rate and can lead to weight gain Fat in the abdominal area contains more cortisol receptors which leads to increased cortisol production and results in more fat storage Focus on heavy lifting with your compound exercises Increasing your muscle mass helps to improve insulin sensitivity Plyometric training helps to enhance bone density and increase your metabolism during rest Specific High-Intensity Training such as sprint interval training has been shown to increase lean muscle mass, reduces fat mass and belly fat and lowers cortisol and enhances BDNF BEST MOMENTS ‘You will be getting the fantastic benefits of better cognition, better working memory and speed of thinking’ ‘There are many benefits with sprint interval training and it helps you burn more calories at rest’ 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.angelafosteracademy.com/female-Biohacker-collective 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 Instagram Facebook LinkedIn

In this episode Angela is talking with Dr Will Bulsiewicz, The Gut Health MD, he’s an award-winning gastroenterologist, author of the plant-based gut health book Fiber Fueled and a passionate advocate for gut health He talks about the importance of the gut microbiome and the ways in which diet and lifestyle can disempower our gut microbes and manifest as poor health. He also explains how when you make positive changes to your diet and lifestyle your gut microbiome will positively adapt and evolve with you Dr Will also discusses with Angela the critical role of fibre and microbes in producing healing, anti-inflammatory compounds and explains why eating as many different varieties of plants as possible is key KEY TAKEAWAYS The microbiome is most concentrated inside of the body in the colon, our biology is supported by the gut microbiome The gut microbiome is shaped and formed by your lifestyle choices Our gut can be trained to evolve and adapt to our dietary choices over time Prebiotics mean food for the microbiome and in turn better health Polyphenols are the antioxidant compounds found in plant foods and are activated by the gut microbes We need our microbiome to process and digest fibre and resistant starches, in the colon fibre is consumed by microbes and the fibre becomes short chain fatty acids Short chain fatty acids are the most healing, anti-inflammatory compounds and come from consuming fibre The avoidance of carbohydrates to lower blood sugar is not fixing insulin resistance Sour bread has microbes that produce compounds making it organically more preserved The entire lifecycle of a plant involves microbes and preservatives, preserve by destroying and retarding microbes To optimise gut health begin with diet and lifestyle and use probiotics as a supplement. Eat as many different varieties of plants as possible and add fermented foods to your diet to optimise your gut health BEST MOMENTS ‘Within us is an ecosystem and that needs to be nourished for us to be healthy’ ‘Fibre is the preferred food for gut microbes and we need our gut microbes to be healthy humans’ ‘We have normalised calorie counting but if you are eating the right things it’s not needed’ RESOURCES FOR THIS EPISODE Athletic Greens.com/Angela foster Angelafoster.lumen/me Use discount code ANGELA at checkout https://www.instagram.com/theguthealthmd/?hl=en https://theplantfedgut.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 - www.angelafosteracademy.com/female-Biohacker-collective 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 Will Bulsiewicz, MD, MCSI is a board-certified, award-winning gastroenterologist and the author of the plant-based gut health book Fiber Fueled. He's a graduate of Georgetown University School of Medicine and was chief medical resident at Northwestern Memorial Hospital and chief gastroenterology fellow at the University of North Carolina Hospitals. He's authored more than twenty articles in the top American gastroenterology journals and has been featured in Shape, Women's Health, Men's Health, and on HuffPost. He lives in Charleston, South Carolina, with his wife and two children. 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 LinkedIn

This is the first episode of a new addition to the High Performance Health podcast -Bitesize Biohack where Angela will be helping to optimise all aspects of biohacking across your life so that you can live your life as the healthiest and best version of yourself Today it’s all about how to optimise your evening routine in preparation for good sleep and a happy vibrant morning the next day KEY TAKEAWAYS The last hour of the previous day will determine how the next day goes and how you move forward in all of your goals Optimise the last hour of your day for a good night’s sleep and a happy vibrant morning You need to move into a flow state so you can think about your dreams and goals Minimise exposure by wearing blue light-blocking glasses Help NAD optimisation by applying NAD activators in the early evening Use essential oils such as lavender on the mastoid bone behind the ear to active the vagus nerve and help you feel more relaxed Identify three wins from the day and celebrate them, this trains your brain to look for more positive things in life BEST MOMENTS ‘The last hour of your day is so important and impactful’ ‘I journal, in bed, last thing at night, the things I’m grateful for and what I’m excited about for the following day’ When I first put my feet on the floor the first thing I say is ‘this day is going to be a great day’ RESOURCES FOR THIS EPISODE Blue light blocking glasses - www.redlightrising.co.uk Code ANGELA for discount. Magnesium Breakthrough - www.bioptimizers.com/angela and www.bioptimizers.uk/angela code ANGELA10 for 10% off Body Bio Liposomal Vitamin C and Liposomal Glutathione - bit.ly/Bodybio code ANGELA-A for 10% off Wild Kingdom Reishi and Chaga Mushrooms - bit.ly/wildkingdomextracts code ANGELA for 15% off Young Goose NAD skincare - bit.ly/younggoose - Code ANGELAFOSTER for 20% off 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.angelafosteracademy.com/female-Biohacker-collective 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 Instagram Facebook LinkedIn

Angela talks with Dr Anna Cabeca, women's sexual health and menopause expert, best-selling author and ‘the girlfriend doctor’ about the transition through menopause and how supporting, empowering and optimising your body is key She discusses with Angela how detoxification, intermittent fasting and balancing your hormones are lifestyle changes that are game-changing for your physiology and effectively support transition KEY TAKEAWAYS Ketogreen is the basis, omitting sugar and intermittent fasting gives the body a chance to heal itself Healing the gut and balancing the hormones in a cyclic way can help to maintain a rhythm and support the ovaries and the uterus Hormone disruption can create fertility problems, immune issues and gender identity confusion it’s a global concern that needs to be addressed Ovarian function is a marker for longevity so optimising it through detoxing is key Chemicals are a cumulative effect that is dangerous to our bodies and we have to support our detoxification processes Research has recently shown that women who have had a hysterectomy have an increased risk of diabetes In perimenopause, getting Keto green is key for brain health and preserving organs You have to detox and support your body with adaptogens and good microorganisms Making these lifestyle changes are game changing for our physiology and it's by our design The transition can be made naturally depending on your support, stress levels and how well-nourished and in balance you are If you heal the tissue and use a combination of lifestyle changes and pelvic floor exercises it can make a huge difference BEST MOMENTS ‘It’s a way of eating and it’s a lifestyle’ ‘We can breeze through menopause into the second spring of our lives and really embody it doing things naturally’ ‘Focus on giving your body time to empower itself’ RESOURCES FOR THIS EPISODE My free online workshop on Hormones - Hormones 101 and The Dutch Test - https://angelafoster.me/hormones Also Dr Anna's book Menupause - https://amzn.to/3MPrOCy BiOptimizers: www.bioptimizers.com/angela www.bioptimizers.uk/angela Discount code ANGELA10 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.angelafosteracademy.com/female-Biohacker-collectiveGet a free health check and personalised report www.yourtotalhealthcheck.comWatch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolismDownload my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormonesDownload my free Fasting Guide - www.angelafosterperformance.com/fasting/Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleepJoin my free Facebook Community -www.facebook.com/groups/femalebiohackerGet my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr. Anna Cabeca, DO, OBGYN, FACOG, is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. For the past 20 years, she’s served 10,000+ women in her private practice— and millions more through her books, online videos and articles. When her own health took a troubling turn during menopause, she sought out the wisdom of healers around the world. She learned that modern medicine and time-tested natural remedies are not at odds. Working together, they create indisputable results and true well being. Using delicious, healing foods and simple lifestyle changes, Dr. Anna reclaimed her health and life. Fuelled by her belief that every woman deserves to be empowered and in control of their health and life, she developed the Keto-Green lifestyle, which has helped thousands of women opt out of menopause misery and experience a joyful transition to the next stage of their lives. With her methods, you, too, can breeze through menopause into your “second spring”, feeling the best you ever have. CONTACT DETAILS https://www.linkedin.com/in/drannacabeca/ https://www.facebook.com/thegirlfrienddoctor/ https://drannacabeca.com/ https://www.youtube.com/channel/UCmWLoqXyvtSyylB7bjCipnA https://www.instagram.com/thegirlfrienddoctor/ https://twitter.com/annacabeca?lang=en

Peter Sage, an expert in human behaviour talks with Angela about his journey and shares great content about how mindset, programming, environment, and self-belief influence and shape your present and future Realising you are in a growth centric experience is key to emotional maturity along with clarity about your ‘why’ and understanding what you want to achieve, Peter explains how this is part of the human experience and shares what you need to do to be in a place where you can choose the path forward. This is an enlightening episode with many great ‘nuggets’ of learning for anyone who wants to add value and achieve self-mastery KEY TAKEAWAYS Knowledge mastery doesn’t change your behaviour it only impacts the set of skills you have while experiencing the same life In our society, lots of people have been conditioned to attach their self-worth to their net worth Wealth is a by-product of you adding value and if you don’t have the self-esteem you won't be showing up to add value Guilt is the emotion where you stand alone judging yourself Programming is a result of environment and your own sense of self-belief Being able to commit to something and stay on track should be about it being the right thing and an expression of who you are We don’t have a choice about being programmed, it’s part of the human experience of imprinting, only how we are programmed Set yourself up to win by having clarity over what you want to achieve and be okay with where you are in the present moment It's only when you accept where you are that you can move forward and choose a different path People can never rise above the opinion they have of themselves Reframe your goal setting to leave space for the magic, the purpose is about who you need to become to achieve the goal Stop focusing on yourself and start focusing on what you can give to the world BEST MOMENTS ‘We are programmed to conform to the environment we are in’ ‘You are absorbing everything in your environment’ ‘Complaining about your present circumstances is the glue that keeps you tied to them’ RESOURCES FOR THIS EPISODE Special Gift - https://go.petersage.com/angelafoster?el=angelafoster https://www.petersage.com/ https://www.instagram.com/petersage007/?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 - www.angelafosteracademy.com/female-Biohacker-collective 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 - 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 Instagram Facebook LinkedIn

Dr Eva Carneiro, Consultant in sports and exercise medicine and clinical advisor for TRR nutrition talks with Angela about collage peptides and how they work to enhance recovery and repair tissue building structurally stronger tissue There is a fine balance and a sweet spot to be found to optimise collagen and Dr Eva shares great information and advice on how to take collagen effectively and achieve the best results in the journey to anti-ging, tissue repair and enhanced recovery KEY TAKEAWAYS Around the cell is an amazing structure and collagen is the major protein in this matrix The building of tissue is very sport specific Loading is a positive thing for the body and makes it structurally stronger, it’s how you load that makes the difference We don’t absorb the collagen molecule itself we absorb the collagen peptide Take it as naturally as you can and stay away from tea and coffee around the time of taking You can increase collagen production by taking collagen peptides When cartilage cells are surrounded by collagen peptides they absorb it and also produce the right type of collagen Collagen peptide can be taken at any point throughout the day, the most important thing is that it’s taken regularly Research indicates cartilage is affected by a lack of sleep but once it’s in your body it's used as needed and there are no side effects It’s a nutritional supplement so it’s important to take it every day Taking in protein first thing in the day makes a huge difference to cognitive function BEST MOMENTS ‘It’s about measuring where the sweet spot is and this can be dependent on genetics and previous injury ‘How we load is the real art in sports’ ‘It’s not only clever in absorbing the collagen it’s also clever in producing the type of collagen you need to produce’ RESOURCES FOR THIS EPISODE https://www.trrnutrition.com/ TRR NUTRITION OFFER – 20% DISCOUNT AVAILABLE WITH CODE – ANGELA20 http://bit.ly/younggoose YOUNG GOOSE OFFER – 20% DISCOUNT WITH CODE - ANGELA FOSTER TRRNutrition.com Clinic for appointments: www.thesportsmedicalgroup.com [email protected] Twitter @evacarneiro, Facebook. insta. VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr Eva Carneiro is a Consultant in Sports and Exercise Medicine working at The Sports Medical Group London. She was one of the first eight pioneering doctors recruited nationally to the UK Sports and Exercise Medicine Specialist Training Programme. She worked in the New South Wales Institute of Sport in Sydney and at the Olympic Medical Institute, London in the build-up to the Beijing Olympics. She completed her research in Football Hydration for her master’s degree in Sports Medicine at West Ham United. She worked at Chelsea Football Club from 2009-2015. During her four seasons as First Team doctor, the team was successful in winning the Champions League, Premier League, Europa League, FA Cup and League Cup titles. During her six and half years with the team she worked with a total of seven elite international football managers. She is the first woman to sit on a team bench pitch-side in Champions League, Premier League, and Europa League competitions and the only woman to become Assistant Medical Director in a football club in the UK. She is a mentor for The True Athlete Project and a clinical advisor for TRR Nutrition. CONTACT DETAILS TRRNutrition.com Clinic for appointments: www.thesportsmedicalgroup.com [email protected] Twitter @evacarneiro, Facebook. insta. 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

Margaret Floyd Barry is a certified Functional Nutritional Therapy Practitioner and Master Restorative Wellness Practitioner who specialises in Thyroid function and autoimmunity She talks with Angela about the role of digestive dysfunction in chronic illness and how the thyroid and your gut are affected by stress, toxins, diet, lifestyle, and lack of sleep. With this combination of stressors exhausting the immune system, it can be in a constant inflammatory loop but as Margaret explains the key is to identify and systematically remove the stressors from the immune system whilst also supporting it to calm down and pull it away from the pro-inflammatory loops, she shares great content on how this can be approached along with invaluable information about the links between the thyroid and fertility KEY TAKEAWAYS There are thyroid receptors on every single cell in the body The vast majority of the immune system lives in or around the gut and digestive tract, so this is a good starting point Much of the conventional diet causes damage to the digestive system and triggers the immune system resulting in a consistent burden and drain on it Focusing on digestive healing and removing inflammatory foods, can be enough to put some individuals into full remission from autoimmune conditions such as Hashimoto's and Graves Some of the proteins in gluten containing grains can look very similar to thyroid tissue so removing gluten from the diet is essential Our immune system gets really good at doing what we ask it to do most frequently and we ask it to inflame all of the time Helping your immune system to calm, resolve and anti-inflame is critical Changes and imbalances in any hormone affect the signalling to glands The thyroid and adrenals are closely linked and if you have dysregulation in one the body often makes adjustments through the other The adrenals play a vital role in the transition from peri menopause through to menopause how robust and healthy the adrenals are will often dictate how smooth the transition will be when you have an underactive thyroid it affects the hypothalamus hormone GRH which in turn can lead to hormone dysregulation and an anovulatory cycle The research indicates there is some form of autoimmune mechanism that is contributing to complications with fertility BEST MOMENTS ‘It has an incredible role in our metabolism and energy levels’ ‘There isn’t a body system that the thyroid isn’t impacting in some way’ ‘We are supporting the immune system to come back into balance and this means supporting the digestive system’ RESOURCES FOR THIS EPISODE Instagram: @angelasfoster https://summit.healthoptimisation.com/ - enter code Angela Foster for a 20% discount on a ticket https://angelafosterperformance.com/angela-recommends/ enter code Angela 10 for a 10% discount on Eat Pluck organ based seasoning https://eatpluck.com/ https://www.eatnakedkitchen.com/thefirstfive/ https://www.eatnakednow.com/ www.restorativewellnesssolutions.com Instagram: @margaretfloydbarry VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Join Angela’s Facebook Group - https://www.facebook.com/groups/femalebiohacker Free Fasting Guide - https://angelafosterperformance.com/fasting/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 Guide to Sleep Like a Boss - www.angelafosterperformance.com/sleep Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Margaret Floyd Barry is a functional nutritionist, writer and real food advocate who’s been on the pursuit of the most nutritious and delicious way of eating for the better part of her adult life. Having seen family members suffer the devastating effects of chronic illness from a young age, Margaret has long had the desire to help others find a better way back to optimal health and wellbeing. Through years of experience working with the most complex client cases, including reversing her own autoimmune condition, Margaret has established a powerful system for restoring health by addressing the root cause of illness. Today, Margaret runs Eat Naked Kitchen - a thriving private practice that supports clients throughout North America and Europe in achieving true health and vitality through therapeutic diets and lifestyle changes. She also helps fellow practitioners build their own successful practice through Restorative Wellness Solutions - a two-year comprehensive functional nutrition certification program for qualified health professionals. Together with her business partner Anne Fischer Silva, Margaret teaches qualified health professionals the same proven system she uses to achieve life-changing resu

Angela talks with Robb Wolf, former research biochemist, New York Times and Wall Street Journal Best-selling author and co-host of ‘The Healthy Rebellion Radio’ podcast They discuss their own blood sugar issues, effectively tracking blood sugar, the impact of moving to a low carb diet and how the 7 Day Carb Test can help you to make better-informed decisions Robb also shares great information and advice for those who want to optimise their health but have additional challenges such as complex autoimmune and metabolic issues, explaining exactly how you can achieve optimum health and the results you want This is also a great opportunity to hear about the vital role sodium plays in the body and why it’s so important to rehydrate and remineralise in the right way KEY TAKEAWAYS Individuals can eat a zero carbohydrate diet and still have elevated blood glucose levels due to hepatic glucose release in response to high levels of stress and poor sleep Eating particular foods can register as a stress response due to the process of eating it or how it interfaces with the gut biome The state of ketosis is subjective to the individual and the volume and intensity of their activity and individually how metabolic healthy and flexible they are Every nerve impulse and muscle contraction is driven by changes in sodium potassium status both inside and outside of cells Elevated insulin levels from overeating and intake of refined foods can be the driver for hypertension When people clean up their diet they reduce both their carbohydrate load and sodium intake Heat, humidity, and physical activity all increase the demands for good rehydration When you reach the required level of sodium your appetite for sodium rich foods decreases All nutrients and micronutrients have a flavour but only sodium has a specific taste receptor. Sodium rich foods are usually more protein dense and more nutrient dense The 7 Day Carb Test helps you to determine how you handle the glycaemic load of carbohydrates From person to person the carbohydrate response can be very different, everyone varies and you need to focus on your total glucose displacement over time BEST MOMENTS ‘I shifted into a low carb diet and it was magic for me’ ‘When you are intolerant to a particular food it results in stress for the body’ ‘People rarely have an accurate insight into their blood glucose responses to different foods, the 7 Day Carb Test provides this so that individuals can make informed decisions’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 - https://amzn.to/3vbzYOV RESOURCES FOR THIS EPISODE http://bit.ly/female-biohacker https://robbwolf.com/ Wired to Eat - Robb Wolf Sacred Cow - Diana Rodgers, Robb Wolf The Paleo Solution - Robb Wolf Robb Wolf Instagram Robb Wolf Substack ABOUT THE GUEST Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books and seminars. He’s known for his direct approach and ability to distill and synthesise information to make the complicated stuff easier to understand. Robb co-founded the 1st and 4th CrossFit affiliate gyms in the world, he holds a brown belt in Brazilian Jiu Jitsu, is a former California State Powerlifting champion and as part of the Discovery Channel’s “I-CaveMan” series, Robb took down a 650lb elk with an Atlatl (a hand spear) CONTACT DETAILS https://robbwolf.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

Dr Patrick Flynn founder of The Wellness Way and International best-selling author talks with Angela about how it’s possible to, as a woman, to experience the menopausal transition as a life experience without pain and successfully move into your golden years when you understand and maintain the right hormonal balance for your body When you are accurately tested and know the levels of your hormones, make sure you have good nutrition, keep moving in the right way at the right time and recognise the impact mental stress has on your body, you can achieve happy hormones and this episode takes an in depth look at exactly what you can do to optimise all aspects of your health and hormonal balance KEY TAKEAWAYS Oestrogen is a term used to describe a group of hormones and when particular oestrogen hormones become elevated it can lead to PTOS and endometriosis Environment toxins, trauma and deficiency all play a part in creating an imbalance of hormones High levels of stress and trying to out-perform men can cause a very poor hormonal state in women that in turn leads to many diseases A plant based diet can mean deficiency for women who need organ meats, rich in nutrients for their hormone levels Testosterone is not an end stage hormone it can convert to other form including conversion to oestrogens A woman’s cycle means the body changes around four times every month and each part of the cycle has different physical and psychological demands In the third week, days 13 to 22, you need to reduce all stress because there is a high demand for progesterone and lowering it can cause serious illness Humans are creatures of movement so continuing to move is important, it’s how you do it and the intensity that matters When you move into menopause you need to use your adrenals and fat to produce the majority of your hormones Get it right and you can have better sex than ever before, post menopause The purpose of cycles is fertility and every time there is a cycle eggs are lost, so as girls are beginning their cycles earlier the period of being fertile as adults is decreasing Getting your hormone balance right will restore your physiology back to normal, to where it should be BEST MOMENTS ‘The third week of a woman’s cycle is the most intensive thing and they really need to take care of themselves’ ‘It’s easier to keep a woman healthy in menopause than when she is cyclic’ ‘Combining high-intensity exercise with menstruation will drain your hormones’ VALUABLE RESOURCES Angela Recommends - https://angelafosterperformance.com/angela-recommends/ High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 - https://amzn.to/3vbzYOV RESOURCES FOR THIS EPISODE The Wellness Way Dr Patrick Flynn 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 LinkedIn

Maurice Neuwirth is an entrepreneur, flow strategist and host of the ‘Entrepreneurial Brain Podcast’ He is passionate about the connection between the body and mind and how ancient wisdom and modern science can be combined to help you perform at your optimum He explains how psychedelics and nature have the answers needed to help us connect, change and flow - we just need to learn to listen If you like to explore the boundaries of your brain and its state then this is an episode that is a great introduction to the ways you can achieve a flow state and open your mind to all the opportunities and possibilities KEY TAKEAWAYS When you use your breath to charge the mind and then move into gratitude its transformational Psychedelics are very anti-inflammatory and this is where micro-dosing is beneficial helping with chronic inflammation In mushrooms, the main active ingredient is psilocybin which acts on the serotonin system Psychedelics act on neural pathways and increase the connectiveness It's important to make sure you have a safe space, if you have suffered previous trauma this may be what comes forward It’s really important for your body to feel it’s in a parasympathetic state of safety Micro dosing is a good way to start as its sub-perceptual dosing, you are not taking that much There are different protocols for micro-dosing and it raises your capacity for feeling things You are listening to your bodily perceptions and feelings Psychedelics are a non-specific state amplifier, whatever you are feeling you will feel it more It opens your mind and helps you to see the opportunities and make the changes that will make a difference Nature and its healing are really powerful it helps you to help yourself, nature is giving us the answers we just need to listen BEST MOMENTS ‘It’s mind-blowing that nature communicates through us with these plants’ It opens you up, it's like being a child again ‘The mushrooms in combination with breathwork helped connect my mind to my body so that I could flourish’ ‘In order to be in flow, you need to be in the here right now’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 - https://amzn.to/3vbzYOV https://www.instagram.com/maurice.flow/ https://podcasts.apple.com/de/podcast/the-entrepreneurial-brain/id1546524489?l=en https://flowstrategy.entrepreneurial-brain.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 LinkedIn

Adam Thompson, founder and CEO of Zaag is with Angela talking about the creation and development of Zaag, a unique formulation of vitamins, minerals and adaptogens designed to support through periods of change Adam is bringing an innovative holistic approach to daily supplements and has removed the wellness admin that often becomes a chore, potentially leading to a lack of continuation with a wellness supplement regime As a change agent, Zaag can make the difference that really matters and help anyone to move through change in a better way. KEY TAKEAWAYS Its change that needs to be supported because change triggers stress through the general adaptation syndrome The first phase is fight or flight, the second phase is resistance and the third is exhaustion If the body can be supported with the right nutrients to extend the resistance phase then it’s possible to complete the change in your life without burning out Liquids have a much better bioavailability Working with natural behaviours meant a definitive timeline for taking the supplement to create a habit People at the end of a decade statistically go through bigger changes than at other points in their lives The adaptogenic ingredients like snow fungus stimulate the body’s own collagen production cycle It’s about working with the body from the state it’s in allowing the body to gently receive the nutrients Holy basil has a number of benefits that focus on the alleviation of stress It can protect tissue and organs from environmental stress and has benefits for memory and cognitive development One of the targets was to remove the wellness admin that can become a chore and having a daily dose for six months in quantities that mean people will see the benefit has been the key BEST MOMENTS I’m always stacking my hacks to get the most in, in the time available ‘Your body and my body can resist for any given amount of time depending on the variables’ ‘We are getting people coming at Zaag from different spaces’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 - https://amzn.to/3vbzYOV Discount Code: DISCHEALTH - will give the audience the opportunity to try two weeks for the price of postage (£5). www.zaagsupplements.com @zaagsupplements ABOUT THE GUEST Adam Thompson A self-described Curious Life Calibrator, Adam is the founder of ZAAG. Supplements and is passionate about supporting and facilitating change. Having worked across multiple industries and functions, Adam is no stranger to change, yet it was only when he left his previous role as Managing Director of one of the UK’s fastest growing grocery start-ups and landed in Bali for a sabbatical that he really felt the effects of it. Disinterested, fatigued and low in mood, the reality that he was burnt out started to dawn on him and he started to investigate the supplement space. Not satisfied with what he found, he has spent the last two years developing an entirely different proposition which helps to support the three vital wellness zones (brain, body, and spirit) during times of change, but crucially also overcomes the problems he identified with taking supplementation. CONTACT DETAILS www.zaagsupplements.com @zaagsupplements 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 LinkedIn

In this episode, Angela is talking with Dr Megan Rossi ‘The Gut Health Doctor’, one of the most influential gut health specialists internationally. A practicing Dietitian and Nutritionist for the last decade with an award-winning PhD in gut health and leading research fellow at King’s College They discuss why you need to nourish not only your cells but also the trillions of micro-organisms in the body and how the diversity diet is the key to optimising your microbiome With five key principles, it’s about what you can add to your diet and the impact of diversity in plants optimising your gut health to support your body KEY TAKEAWAYS The diversity diet is a practical diet and is about adding things in to support all aspects of good health. Enjoy mostly plants and make it diverse Science shows those people who have more plant diversity in their diet have better gut health Eat whole not refined, where you can and think about the community aspect of food – tasting, pausing, and enjoying Think about what you are including versus what you are excluding The more healthy food you eat the more you crave it Eating dietary fibre means your gut bacteria can break it down and access chemicals that are beneficial across the body If you are struggling with hormones adding more plants to your diet can help to bring back balance There is good evidence that, if there is a family history of eczema, taking a specific probiotic during pregnancy and for a period beyond can significantly reduce the likelihood of eczema Stress can be a trigger for many inflammatory conditions including gut symptoms People who include gluten in their diet have a more diverse range of bacteria than those who restrict it unnecessarily If you are cutting something from your diet you need to think about what you are replacing it with Many food additives are now being retested as our knowledge of gut microbiomes has increased Having the whole food is always preferable to something processed Adding more legumes into your diet can increase your life span by around two years BEST MOMENTS ‘Food should be enjoyed, and studies show, if we have pleasure in food we are likely to live longer and stick to healthy eating principles’ ‘Enjoy your favourite foods and add in plant foods’ ‘Those who eat at least thirty different plants have better gut health’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 - https://amzn.to/3vbzYOV Eat Yourself Healthy - Dr Megan Rossi Eat More, Live Well - Dr Megan Rossi Instagram @TheGutHealthDoctor. The Gut Health Doctor ABOUT THE GUEST Dr Megan Rossi The Gut Health Doctor is considered one of the most influential gut health specialists internationally. A practicing Dietitian and Nutritionist for the last decade with an award-winning PhD in gut health, she is also a leading research fellow at King’s College London, where she is currently investigating nutrition-based therapies in gut health, including pre-and probiotics, dietary fibres, plant-based diversity, the low-FODMAP diet and food additives. Megan has been the recipient of several prestigious research awards including from the British Nutrition Foundation, presented by HRH Princess Anne. She is also the founder of The Gut Health Clinic in London, where she leads a team of gut-specialist dietitians and has created her own gut health food company, Bio&Me, to bridge the gap between science and the food industry. Her first book, Eat Yourself Healthy, published in September 2019 as an easy-to-digest guide to gut health and beyond, became an Amazon and The Sunday Times bestseller. Megan’s second book, Eat More, Live Well, was published on the 30th December 2021, going straight into The Sunday Times Bestseller chart for three weeks running. Megan has also been recognized as Business Insider’s Top 100 Coolest People in Food & Drink and named Young Australian Achiever of the Year in the UK 2020. CONTACT DETAILS Connect with Megan on her website and on Instagram @TheGutHealthDoctor. ABOUT THE HOST An

In this episode hear great content from Dr Amie Hornaman, ‘The Thyroid Fixer’ about how to optimise your thyroid health and understand some of the triggers that can ‘flip’ the autoimmune switch The thyroid gland and its role in the body can be massively misunderstood but as the ‘master gland’ it has a pivotal role so understanding the stressors and ways you can support and optimise your thyroid health can make a huge difference to your overall health and well-being and Dr Amie shares invaluable advice that everyone can use to effectively support and optimise their thyroid health KEY TAKEAWAYS The thyroid gland is the master gland in your body, controlling cells, organs, and their function Any type of stressor can turn on the autoimmune switch The gluten molecule is very similar to the thyroid gland so eating gluten can trigger autoimmune attacks Insulin resistance can be related to a non-optimised thyroid gland Carbs and processed foods increase insulin resistance but there are good and bad ways to do low carbs Thyroid glandulars and synthetics can be used to improve thyroid hormone levels It’s about replacing the hormones that are no longer being made by your body Nutrients like iodine, selenium and magnesium are supportive nutrients that help with the conversion of T3 to T4 When you are experiencing symptoms it’s a road sign to look into things more If you are in the beginning stages its’ possible to treat naturally, in the later stage’s medication will be part of the treatment Suppressing the immune system can trigger a variety of viruses to express themselves Chemical toxin exposure has increased to a point where it is a stressor on the body and triggering more autoimmune conditions If you have any symptoms listen to what your body is telling you and take action Gluten isn’t good for anyone and you need to eliminate processed foods BEST MOMENTS ‘Your symptoms are signs given to you by your body to look deeper’ ‘Don’t stop asking questions and keep going until you find the answers’ ‘Insulin is a hormone we need for life but in excess, it is the fat storage hormone’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Book a free discovery call: https://dramiehornaman.com/book-a-call/ The Total Thyroid and Hormone Transformation https://totaltransformation.thinkific.com/enroll/1463200?price_id=1781893 Dr. Amie Hornaman’s Website: https://dramiehornaman.com/ Facebook: https://www.facebook.com/amiehornamannutrition/ Youtube: https://www.youtube.com/c/dramiehornaman Instagram: https://www.instagram.com/dramiehornaman/ dramiehornaman.com The Thyroid Fixer Podcast ABOUT THE GUEST Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization. After her own experience of insufferable symptoms, misdiagnoses and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster. She grabs your hand, gives you answers about your health that no one has told you and gives you the actual tools and personalized treatment to fix you. What makes her program unique is the extra support and accessibility that you can’t find anywhere else. That’s the transformational journey. With a focus on optimizing thyroid and hormone function, and thus optimizing her patients, Dr. Amie looks at you as a unique individual and not JUST a lab value. She examines all factors that tie into thyroid dysfunction and thyroid symptoms and FIXES you to give you your life back. CONTACT DETAILS dramiehornaman.com The Thyroid Fixer Podcast 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 LinkedIn

Dan Matthews is a hugely renowned global public speaker sharing his expertise in universal laws, thoughts, and goal setting. He is dedicated to bringing value to others by helping them to expand their personal lives through a greater understanding of the science of personal development In this, in-depth conversation with Angela, he discusses the creation of our thoughts, how to focus on your goal and how to take action to manifest your dreams as your wish fulfilled. He also explains how to effectively overcome the obstacles – fear, analysis, comfort, and distraction that you may face on your journey to getting where you want to be KEY TAKEAWAYS Spiritual development for setting and achieving goals is linked to change Change is a transformation - getting from where you are now to where you want to be, a journey You need to be to imagine where you want to be. It all starts with a thought and desire about where you want to be Your thoughts generate the energy and we are all connected deeply at a sub atomical level We share electrical fields between all of our sub atomical particles. Subatomic particles have been shown to have entanglement - communication between the particles You need to have a clear picture of the person you want to be and take action If something happens in your imagination its real to your subconscious mind Embrace the feeling and emotion of having achieved your goal Thinking is using your thoughts in a way that is changing your life Everything in your life has been created through your imagination and your relationship with your imagination Each day is part of your journey and reflecting on what went well is recognising the small steps that are taken every day will get you to your goal You have to have the courage to take the steps and every step you take towards your goal is a step into the unknown Take the time at the start of the day to consider who you want to be and what difference you will make BEST MOMENTS ‘The conscious awareness that’s in you and me is the same conscious awareness that fills the entire universe’ ‘When you are in alignment with your goal and taking focused action that’s when things will happen’ ‘Focus on the feeling of having achieved the goal’ The important words are “I am” VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Dan R Matthews YouTube ABOUT THE GUEST Dan is an expert public speaker on topics of the natural and universal laws, thought and goal setting. In addition, he is a professional copywriter, with expertise in web content and articles as well as marketing through social media, email, and direct mail. Dan holds BA degrees in physics and English, and earned a master’s degree in marine biology, with focus on optics, electromagnetic fields, and mathematics. His research work includes physics, polymer chemistry and ocean ecology. One of Dan’s 3 published books, Self Help Jesus, was a #1 International Bestseller on Amazon. With 17 years of teaching through university level, Dan has a unique enthusiasm for communicating and a keen perception of personal development. He has studied and taught the universal laws of personal success as it applies to relationships, business, and the big questions of life. Dan and his wife Sharen live by the ocean in the Northwest US where they enjoy surfing, cross country skiing, kiteboarding, and hiking. In the personal development arena Dan specializes in helping personal development coaches build their client base, credibility, and profitability. Dan’s goal is to bring value to personal and corporate growth through his speaking and copywriting, by focusing on increasing brand awareness and creating cohesive teams and goals. 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 LinkedIn

Dr Mariza Snyder is a functional practitioner, women’s hormone expert, author of multiple best-selling books and host of the hugely successful ‘Essentially You’ podcast In this episode, she explains the vital role essential oils can play in helping women successfully navigate the changing hormones of perimenopause and menopause and discusses the importance of being metabolically flexible When you have an understanding of the transition through perimenopause and menopause you can be more intentional and create a better plan for proactively moving forward prioritising what really makes a difference KEY TAKEAWAYS Phase one of the perimenopause spectrum starts in your mid to late thirties as progesterone begins to drop Phase two is around your mid-forties when you can experience shortened cycles and some anovulatory cycles where you are not ovulating at all Your late forties can be a very tumultuous and chaotic time with mood swings and night sweats Menopause is defined as 12 months without a cycle and when you move into menopause many of the symptoms may decline Oestrogen is a major insulin protector when you lose oestrogen you become less insulin sensitive and more insulin resistant Being metabolically flexible means, you can leverage all of your energy all of the time and is especially important as you lose the protection of progesterone and oestrogen The more you understand the transition the better the plan you can have to proactively move forward Peppermint and citrus will give an energy boost to both mind and body, citrus has limonene that activates the lymphatic system and peppermint increases energy to the brain Floral essential oils have properties that calm the mind and relax the system creating a feeling of bliss For sleep and to calm the internal chatter use a combination of lavender and vetiver You need to take a multi-faceted approach and prioritise what you are doing daily to love your body BEST MOMENTS ‘Dialling in your metabolic flexibility is so critical’ ‘We all deserve quick wins and moments of self-care and love and essential oils can provide this’ ‘Essential oils are phenomenal in shifting your mood’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker FB: @drmarizasnyder - https://www.facebook.com/drmarizasnyder/ Twitter: @drmariza Insta: @drmariza - https://instagram.com/drmariza/ YouTube: https://www.youtube.com/user/drmarizasnyder Pinterest: https://www.pinterest.com/drmariza/ Essentially You Podcast in iTunes ABOUT THE GUEST Dr Mariza Snyder Dr. Mariza Snyder is a functional practitioner, women’s hormone expert and the author of eight books: The newest book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and the #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on balancing women’s hormones naturally. Other bestselling books are: The Smart Mom’s Guide to Essential Oils and The DASH Diet Cookbook. For the past twelve years, she has lectured at wellness centres, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Oprah Magazine, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of the top-rated Essentially You Podcast, (with over 3.5 million downloads) designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women's hormone tips, including recipes and remedies. Check out Essentially You Podcast here: Essentially You Podcast in iTunes CONTACT DETAILS FB: @drmarizasnyder - https://www.facebook.com/drmarizasnyder/ Twitter: @drmariza Insta: @drmariza - https://instagram.com/drmariza/ YouTube: https://www.youtube.com/user/drmarizasnyder Pinterest: https://www.pinterest.com/drmariza/ 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 InstagramFacebookLinkedIn

Angela talks to returning guest Greg Potter, Co-founder, and Chief Science Officer of Resilient Nutrition Sleep quality matters, the timing of your sleep matters and the regularity of your sleep matters. In this episode, Greg and Angela discuss the factors that impact sleep and how you can optimise your sleep through intermittent fasting and bringing your circadian rhythm into alignment People respond to a deficiency in sleep in different ways and Greg shares great content on the factors and variables that affect sleep and the steps you can take to achieve a consistent positive sleep routine and enhance your mental and physical performance KEY TAKEAWAYS Recent research indicates that being under slept can lead to individuals consuming more with nutrients taken in towards the end of the day more likely to be deposited in fat tissue People tend to snack more after insufficient sleep and can be more impulsive in their behaviours Light exposure is a key variable and exposing yourself to strong light will give you a boost Caffeine can be helpful but needs to be used in an intelligent and informed way Taking melatonin at a certain time of day can reduce circadian misalignment and as a result, there are improvements to metabolic health There are variables in people - at one end of the scale there are genetically short sleepers and at the other genetically long sleepers Try to do activities during the day that will support your sleep health and general health Your core body temperature drops when you sleep and is at its lowest around two hours before you wake in the morning Your sleep is regulated by two different processes and their interaction sleep homeostasis and your circadian clock Chronotypes are distributed all the way around the 24-hour clock To make your overnight sleep restorative it's possible it's important to not eat in the two hours prior to sleep Exercise is really important for sleep health, exercise can positively support sleep health and completing exercise outside in daylight increases the positive impact Light exposure is key Turning off your smartphone at least 30 minutes before sleep is hugely beneficial for restorative sleep BEST MOMENTS ‘Your sleep affects your body composition’ ‘Creatin is an amazing supplement that has positive benefits on many aspects of health’ ‘Your diet composition and how you distribute your food intake throughout a 24 hour period can influence your insulin resistance ‘ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Use the code ANGELA10 at checkout for 10% off orders at www.resilientnutrition.com Instagram: @gregpotterphd, @resilientnuts Twitter: @gregpotterphd, @resilientnuts Websites: www.resilientnutrition.com ABOUT THE GUEST Greg Potter Greg is fascinated by how to enable people to change their behaviours to sustainably their improve health and performance around the clock, across the lifespan. Greg is co-founder and Chief Science Officer of Resilient Nutrition, a nutrition and supplement company that simplifies the process of feeling and performing better. Greg’s PhD research at the University of Leeds focused on sleep, circadian rhythms, nutrition, and metabolism, and he has a BSc and MSc in exercise physiology from Loughborough University. Highlights of Greg's career include having his research featured in dozens of international news outlets, including the BBC, Reuters, and The Washington Post; working with the US Naval Special Warfare Command; coaching a sprinter to four gold medals at the European Championships; helping athletes break multiple World Records in ocean rowing; and being a TV sleep expert. CONTACT DETAILS Instagram: @gregpotterphd, @resilientnuts Twitter: @gregpotterphd, @resilientnuts Websites: www.resilientnutrition.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 LinkedIn

Angela is talking to Young Goose Co-founder and CEO Amitay Eshal about the science of looking younger and how your skin can, with the right skincare, have what it needs to repair, restore, and regenerate. You can optimise how your skin behaves by providing it with the right building blocks and this is a great opportunity to hear in detail about how Young Goose, as a biohacking skincare brand, make the best products for your skin to function well and not only appear younger but behave younger KEY TAKEAWAYS Our goal is to optimise and bi-hack how our skin functions We took the building blocks of NAD because the body knows what to do with these and our products support the skin to produce collagen and elastin We are asking the skin to do something that it did when it was younger -repair well by producing collagen and taking care of the DNA and epigenetic damage caused by pollution, UV and blue light It’s the small incremental unrepaired damage that we call ageing that our products are tackling We’ve been able to isolate molecules from algae that downrate mTOR and progerin and have been able to make a product that reverses some of the ageing processes of the skin Moisturisers and creams provide overall support for your skin. Serums are the way to tackle specific issues We have matched biomimetic lipids, oils that are almost identical to your own but that don’t oxidise to help repair the skin We have found that NAD peaks around eight hours after application We make products that increase your own hyaluronic acid production Our community is interested in natural products with the highest efficacy we don’t use preservatives or fragrances Coming from a bio-hacking stamp we are looking to increase the skin's ability to produce naturally what it needs BEST MOMENTS ‘It makes your skin not only appear younger but behave younger’ We try to be as natural as we can, as long as we can get the actives where we need them to be effective’ ‘Keep yourself optimised so that the products really work’ ‘Our retinol serum is able to rebuild the skin’s protective layer’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Young Goose 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 LinkedIn

Reducing inflammation, burning fat and rebooting your metabolism are things everyone wants to do and in this episode, Ben Azadi world-renowned keto educator, Keto Kamp founder and best-selling author talks to Angela about how to do keto in the right way. He explains how our ancestors did keto and how flexing has been used by humans for as long as they have existed. Keto flexing is the principle of metabolic freedom and flexibility and this is a great opportunity to find out more about what you can do to increase longevity and give your body time to heal with keto flexing KEY TAKEAWAYS The first step is to start depleting your glycogen stores, lower your carbohydrate intake and Increase your healthy fats and protein and eliminate snacking You are responsible and can be the victor of your destiny not the victim of your history The greatest power we have as human beings is the ability to choose our thoughts What you eat determines how you feel Identify your self-limiting beliefs and break free from them through repetitive habits such as affirmations It takes time but over time with consistency, you will start thinking more positive thoughts With gratitude and affirmation, there is a part of the brain reticular activation system and the more you feed the RAS the more you see of it There will always be challenges it’s not about the setback it’s about the get back Learn from what happens and always respond not react to them Being fat adapted has four pillars, adapt – fat-adaptation, fast - intermittent fasting strategies phase – phase out all anti-nutrients and carbs and do carnivore implementing these pillars together will get you to keto flex When you are Keto adapted you will see accelerated results Men and women have the same hormones but with different fluctuations BEST MOMENTS ‘When I was obese I was a sugar burner, eating every 2-3 hours’ ‘It’s only in the last fifty years that people have followed the same diet all of the time’ ‘I took little steps that resulted in huge peaks for my health’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Ben Azadi.com Keto Flex - Ben Azadi 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. CONTACT DETAILS Ben Azadi.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 LinkedIn

Danielle Collins, world leading Face Yoga Expert, founder of The Danielle Collins Face Yoga Method, bestselling author and renowned authority in Yoga and Wellbeing talks with Angela about her philosophy that everyone should have a toolbox of simple effective techniques that they can use every day to feel and look their best With a passion for helping people to glow from the inside out her facial technique is a fusion between traditional eastern techniques and western practice and in this episode, she shares practical tips and great advice on how to effectively start building the face yoga practice that will make you feel better inside and out KEY TAKEAWAYS You can do the facial massage yourself, it helps with circulation, bringing nutrients to the surface and helping with drainage of the lymphatic system We hold more tension in our faces than we realise and using acupuncture techniques can release tightness It’s a daily commitment of at least one to two minutes daily integrated into your daily routine Deep breathing is the most important wellbeing technique you can do, when you are breathing deeply it’s almost impossible to be in flight or fight mode Releasing areas of the face will also release areas of the body Complete a face scan, thinking carefully on each area of the face to let go of tension 80% of what goes on is in the subconscious mind and using affirmations works with your subconscious Take small steps and begin with breath work leading to affirmations Wellness and well-being is having a toolbox of techniques that you can use when you need them Crystals like jade, rose and clear quartz can be added to your routines and Gua Sha tools really help to sculpt and lift the face As a minimum, you should be cleansing once a day. A moisturising serum gets into the middle layer of the skin Relaxation of the face is hugely important and having mind and muscle connection is very powerful BEST MOMENTS ‘I knew when I was healing I knew that there must be other people out there who needed this type of wellness’ ‘I love giving people the tools to be able to do the treatments themselves’ ‘When we look at ourselves holistically and understand our emotions we can look and feel good’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/Free Fasting Guide - https://angelafosterperformance.com/fasting/Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker faceyogaexpert.com. Danielle Collins' Face Yoga - Danielle Collins The Face Yoga Journal Danielle Collins The Face Yoga Expert Podcast ABOUT THE GUEST Danielle Collins, the World leading Face Yoga Expert, 2 x bestselling author and a renowned authority in Yoga and Wellbeing, believes in a holistic and natural approach to health, fitness and beauty and her philosophy is that we should all have the opportunity to use simple, effective techniques to look and feel the very best version of ourselves. Danielle has 17 years of experience teaching worldwide and is a regular on TV and in the press. She is the founder of The Danielle Collins Face Yoga Method and there are 1000's of teachers of her Method internationally. She has a passion for helping people glow from the inside out and shares this with millions of people around the globe who use her techniques online and in person. You can follow Danielle on Instagram @faceyogaexpert and Facebook, The Face Yoga Expert and find out more at faceyogaexpert.com. CONTACT DETAILS Website Instagram Facebook YouTube TikTok Pinterest Twitter LinkedIn 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 LinkedIn High Performance Health FB Group

Petra Coveney - Founder of Menopause Yoga, fully qualified yoga teacher with 20 years of yoga experience, and member of the British Menopause Society for health practitioners talks with Angela about the transition through perimenopause and menopause and how women can emerge into a second spring Petra explains how in this natural stage of every woman’s life Menopause yoga can empower women helping them to create a toolbox of techniques that can help with feeling cooler, calmer, rested and restored Perimenopause and menopause are an opportunity to reframe and reprioritise as you move into your second spring and this inspiring episode is a great chance to hear about how to be empowered, take control, and move forward to your time KEY TAKEAWAYS Rest in your menopause so you can re-emerge into your second spring With Yin yoga, the slow somatic movements help to mobilise and release the joints It’s a time for women to look at replacing oestrogen and getting their nutrition right Specific breathwork techniques can help with irritability and reducing heat in the body The perimenopause transition causes a fluctuation in hormones destabilising the equilibrium of the body Menopause yoga is about empowering women with techniques that they can use themselves Control is learning how to manage the symptoms so they go away more quickly, with practice you will be better attuned to the onset of a hot flush and have the techniques to manage the symptoms Paced breathing will make you feel more in control and draw you down into the parasympathetic nervous system Do not resist the hot flush befriend it and use the techniques to feel more in control It's empowering to create a toolbox of techniques that can help you feel cooler, calmer, rested and restored If you had post-natal depression you are more likely to experience more extreme experiences in the hormone transition of perimenopause If a woman has experienced extreme trauma previously this can resurface psychologically in perimenopause to menopause It’s an opportunity to reframe and reprioritise as you move into your second spring It’s time for the dream to change, it’s your time to do what you love BEST MOMENTS ‘If you take the pause in your menopause you can emerge into your second spring’ ‘It can be really hard as women to give ourselves permission to take that pause’ ‘It’s a magnifying glass showing you what you need to do to improve your health and happiness’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Menopause Yoga Menopause Yoga Instagram ABOUT THE GUEST Petra Coveney - Founder of Menopause Yoga You are in safe hands. I am a fully qualified yoga teacher with 20 years of yoga experience, and I'm a member of the British Menopause Society for health practitioners. I have 500 hours of teacher training, including a 200-hour teaching diploma from the British Wheel of Yoga, a 200-hour diploma from Yoga Alliance and 50-hour certificates from Triyoga - London's leading yoga studio. I created Menopause Yoga (MY) to share the specially adapted yoga poses, breathing techniques and mindful meditation practices that helped me to positively manage my menopause. After many years of researching, reading, and training with the world's best teachers, I now lead workshops and one-to-one sessions to share the tried and tested methods that work. MY aims are to educate and empower women so that they can embrace the changes in their minds, bodies, and emotions. Underpinning MY is a positive philosophy: Menopause is an opportunity to take a pause in your busy life...to Nurture & Nourish yourself...to take time for Self-Study and learn more about your changing body, mind, and emotions...to look forward to the next stage in your life. I hope you enjoy MY and enjoy your journey. 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 InstagramFacebookLinkedInHigh Performance Health FB Group

Karen Martel certified hormone specialist, transformational nutrition coach, women’s weight loss expert and host of ‘The Other Side Of Weight Loss’ podcast talks to Angela about why she wants women to have the information and insight into menopause and menopausal replacement therapy that means they can make an informed choice Karen explains why you don’t need to suffer from hot flushes, lack of libido, night sweats, anxiety, and depression because if they are symptoms from perimenopause and losing your hormones then there are things you can do to successfully balance your hormones and get on with being your best self KEY TAKEAWAYS Bio-identical hormone replacement therapy is identical to the makeup of your own progesterone and oestrogen your body can’t tell the difference between what’s on the inside and what’s coming from outside In the UK there is synthetic hormone replacement therapy and two types of bio-identical hormone replacement therapy Bio-identical hormone replacement therapy is unregulated with NICE guidelines and you need to go to a compounding pharmacy Body identical hormone replacement therapy can be prescribed by a doctor on the NHS You become more insulin resistant as you age because you start to lose your oestrogen Oestrogen has over eight hundred functions in the body and there are receptors for it on every organ The body will start gaining weight because a type of oestrogen can be made from fat cells Research shows that women who replace their hormones for ten years post-menopause are better off replacing their hormones than not replacing them Research in Arizona has shown that women who take bioidentical oestrogen replacements for six years or longer into menopause had a 75% reduction in getting Alzheimer’s and dementia If you are struggling with your hormone balance, test first and work with someone who is knowledgeable about bio-identical therapy Know that you don’t have to suffer, hot flushes, lack of libido, night sweats, anxiety and depression can all go away if they are symptoms from perimenopause and losing your hormones Don’t settle for less than feeling your very best, these can be the best times of your life BEST MOMENTS ‘Compounding pharmacies are absolutely amazing ‘We need our oestrogen ‘We should be starting at an early age before menopause’ ‘There is so much you can do, don’t settle for less and enjoy your wise woman years when you know yourself’ VALUABLE RESOURCES High Performance Health podcast seriesTransform your sleepDNA optimizationHigh Performance websiteKaren MartelThe Other Side of Weight Loss podcast ABOUT THE GUEST Karen Martel Karen Martel is a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert. Founder of the revolutionary program OnTrack a women’s hormone balancing & weight loss program. Host of the top-rated women’s health podcast The Other Side of Weight Loss. After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s health and weight management. Karen’s passion lies in helping women break through weight loss resistance and find their personal weight loss code through diet variation and hormone optimization. Karen is a health leader and researcher determined to revolutionize weight loss for modern women. CONTACT DETAILS https://www.facebook.com/karenmartelhormoneshttps://www.instagram.com/karenmartelhormones/https://www.youtube.com/channel/UCfWWN_4IhMZJOXjvj8FDKIQPodcast: ‎https://podcasts.apple.com/us/podcast/the-other-side-of-weight-loss/id1438772276 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 InstagramFacebookLinkedInHigh Performance Health FB Group

In this episode, Angela talks with Dr Mike Belkowski, expert in the field of photo biomodulation and founder of BioLight about the wide-ranging benefits of red light therapy and how it can be effectively used to improve both mental and physical health From anti-ageing through to skin health and fat loss red light therapy can provide the results you want and Mike shares the protocols and invaluable advice about treatments With great informative and practical advice, this is an opportunity to understand more about how red light therapy works and how it can be used effectively to improve physical and mental health and support increased energy, performance, and longevity KEY TAKEAWAYS Treatment times vary according to whether you are focusing on mental, physical, or skin health Red light penetrates the layers of the skin and near-infrared penetrates deeper for treatment of organs You can also use a combination of red light and near-infrared for general health and wellness You may be trying to treat internal organs deep within the body or structures closer to the surface With photo biomodulation begin with the lower ranges of the protocol, track what the results are and adjust as you progress, used properly you should get the results you want Red light therapy can be used to treat mental health issues and recent research has shown it can modulate anxiety and depression via the treatment of the gut Red light is anti-inflammatory, pro-circulatory and optimises mitochondrial health mitochondrial dysfunction is related to upwards of 80% of modern diseases Red light therapy restores the balance from a lack of electrons Exercising combined with red light therapy can help primary and secondary recovery You can potentially use red light as a primer prior to exercising for better fatty acid oxidisation Red light therapy can help release fat from the cells and into the bloodstream where it can be burned off as energy Red light therapy can help with systemically upgrading your mitochondrial health overall BEST MOMENTS ‘There are good ways to stack to give the optimum benefit’ ‘Red light can be used to treat the skin from wound healing to reducing wrinkles and giving a healthy glow to the skin’ ‘If used properly you should get the results you are looking for’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website BioLight ABOUT THE GUEST Dr. Mike Belkowski Dr. Mike Belkowski graduated from the University of Montana’s Doctorate of Physical Therapy program in 2016. Months later, he started his own private outpatient practice, which is thriving today because of his holistic approach to physical therapy by integrating unique treatments, such as dry needling, cupping, blood flow-restricting training, hyperbaric oxygen therapy and, of course, red light therapy. Impassioned to provide his patients with the most effective and efficacious treatment techniques, Dr. Belkowski is bringing that same dedication and enthusiasm to the red light therapy industry by providing the highest quality & safest devices and, even more importantly, educating the masses on the countless wellness benefits of red light therapy and how to properly utilize this healing technology to achieve effective real results. Now more than ever, people are taking health into their own hands and searching for effective holistic tools and treatments options — and based on the 10,000+ peer-reviewed research articles, Dr. Belkowski fervently believes red light therapy is a MUST for anyone looking to optimize their health and longevity. 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 LinkedIn High Performance Health FB Group

Angela talks with Antony Haynes, a registered nutritional therapist with over 28 years of clinical experience and expertise. He is best known for his early implementation of the principles of Functional Medicine and as the author of the bestselling books ‘The Insulin Factor’ and ‘The Food Intolerance Bible’ Understanding more about the science behind how to optimise your health and performance is key and Antony discusses how to nourish your cells for better resilience and why achieving balance and connecting with yourself are vital in resolving stress and reaching peak mental performance KEY TAKEAWAYS When you nourish your cells you have better cellular resilience, if you have more cellular resilience you have more organ resilience The world in which we exist is created by the thoughts that we have We need to achieve a balance between stimulating and calming neurotransmitters Neurotransmitters influence the signalling to the hypothalamus and pituitary gland, the composer and conductor of the hormonal system The most powerful excitatory neurotransmitter is glutamate with GABA and serotonin the main inhibitory neurotransmitters In a 24 hour period you need a balance of parasympathetic dominance and sympathetic dominance The more hours you have ‘on’ the more you deplete the neurotransmitters of calm - GABA Concentrating on your breathing and gratitude can make a massive difference when you are experiencing a stressful situation Inflammation directly stops serotonin creation in the brain Ultra-processed food by definition is devoid of nourishment and the more ultra-processed food you have the more inflammation there will be Taurine is a powerful antioxidant and a precursor to GABA that works together with magnesium Excess stress directly impends the ability of magnesium to get back inside the cells Stress defeats magnesium and when you are stressed magnesium can’t get back into your cells BEST MOMENTS ‘By optimally nourishing yourself you improve your resilience on every level’ ‘Breathing out instantly engages the parasympathetic system’ ‘Magnesium is nature’s way of resolving stress’ ‘You must spend time connecting with yourself’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website [email protected] Hayneshealthmanuals.com ABOUT THE GUEST Antony Haynes BA(Hons) DipION mBANT, CNHC, mIFM Antony has been in private practice for over 29 years and is one of the most experienced Registered Nutritional Therapists in the country. He is one of the first practitioners to implement the principles of Functional Medicine in the UK, since 1992. Antony has seen over 18.000 clients and has learned much from the experiences. Each person is unique and has taught Antony that principles are what count not protocols. In addition to learning from his clients, Antony has also researched and then presented on multiple different subjects over the 28 years he has been teaching. Over the past decade, Antony has focused much clinical & research time on addressing chronic hidden viral infections, and in particular their relevance to contributing to auto-immune conditions. He has met hundreds of clients with viral infections that have been identified with lab tests. He has witnessed improvements in the vast majority of clients after recommending a variety of remedies and natural substances to help his clients’ immune systems to function more capably vs viruses. Meditation and spiritual awareness is a part of Antony’s everyday life and is essential to enable Antony to make the most appropriate choices for clients; it is not just technical knowledge that counts. Antony is also a successful, award-winning author of two books on nutrition, The Insulin Factor (published in the UK 2004 and in the USA) and The Food Intolerance Bible (published in the UK 2005 and in Taiwan & Romania), and has appeared on television and radio. In March 2011 Antony was awarded the prestigious CAM Magazine Award for “Outstanding Practice” for his many years of educating, inspiring, motivating and helping practitioners and patients. 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 LinkedIn High Performance Health FB Group

Dr Gabrielle Lyon discusses the crucial role muscle plays in achieving longevity and body composition and explains how to optimise your diet in a bio-individual way for you Muscle is the largest endocrine organ in the body and is responsible for the trajectory of ageing and muscle centric medicine focuses on how you can optimise this system to improve your metabolism and build better body composition. Dr Gabrielle explains the pivotal role skeletal muscle plays and how the muscle system can improve and change body composition, help you achieve longevity and combat disease if you learn how to optimise it with the right nutrition and exercise KEY TAKEAWAYS Understanding that skeletal muscle is the origin of the problem means you can effectively treat the problem Muscle begins to decline from the age of thirty Individuals who are very active are those who are able to maintain muscle quality You need to understand the exact requirement for protein to be effective in body re-composition Muscle is the only organ you can really add to in a significant way in the body Skeletal muscle improves survivability and any need the body has for additional amino acid is drawn from the skeletal muscle Muscle is a nutrient-sensing organ and senses the protein and branch amino acids being taken into the body As you age the efficiency of sensing the nutrients decreases and muscle becomes more insulin resistant You can always improve the quality of your life by improving strength training and you can also lay down new tissue if you are getting enough calories and the right type of protein You lose muscle and your metabolism slows as you age so specific targeted strategies are required For body re-composition, you have to control the calories and optimise protein To optimise body composition and muscle mass, as you age, amino acids need to rise to a specific point You need to hit the leucine threshold to trigger a response in the muscle, building new tissue The priority around ageing is high-quality protein and creating a flexible plan that focuses on this You need to decide on whether to go with carbohydrates or fats alongside the protein BEST MOMENTS ‘Now that everything is very convenient the capacity to retain muscle requires specific strategies’ ‘Muscle is an organ of longevity ‘The stronger you are the higher your capacity to survive’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Gabrielle Lyon Dr Gabrielle Lyon YouTube Dr Gabrielle Lyon Instagram Freedom Reads ABOUT THE GUEST Dr Gabrielle Lyon Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. She completed her undergraduate degree in Human Nutrition, Vitamin, and Mineral Metabolism at the University of Illinois. Dr. Lyon is the founder of the Institute for Muscle Centric-Medicine™. She services the leaders, innovators, mavericks, and executives in their prospective field. In addition, Gabrielle works closely with the Special Operations Military and has a private practice that services patients worldwide. 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 LinkedIn High Performance Health FB Group

Mike Matthews, certified personal trainer, best-selling author, and founder of Legion, the number one brand for all-natural sports supplements, talks with Angela about building your dream body and what it takes to achieve your ideal physique whether you are a man or woman With a science-based approach to losing weight and gaining muscle, Mike explains, in detail, exactly how to go about setting up the right nutrition and training to sculpt your body and achieve the outcomes you want. He discusses the science behind approaches such as flip-flopping and why it’s important to find the approach that works for you. If you are looking for great informative content on how to get started, or successfully continue your journey to your ultimate physique then this episode is a must-listen KEY TAKEAWAYS The optimal range for healthy body fat in most women is 18%-25% this and can be maintained indefinitely if you do the most important things mostly right most of the time, but you don’t have to be perfect If you are trying to lose both fat and build muscle set up your diet for losing fat and then train in the gym to build muscle The primary function of training is not fat loss but it does support the process Most fat loss comes from nutrition through controlling calories and protein The primary role of training is to build and maintain muscle Using mini-gaining and mini-cutting phases, flip-flopping between a calorie surplus and a calorie deficit means you will be on an upward trajectory gaining momentum until you achieve your maintenance physique. The flip flop approach can be helpful to women as they can minimise their fat gain as they sculpt their physique Research shows it’s just as effective to go to just before the point of failing at a rep as it is to push to the maximum You can gain muscle working in any rep range but it requires a certain amount of volume Working in a variety of rep ranges has been shown to be more effective for strength gain Walking is one of the most underrated forms of cardio You should aim for your moderate cardio to be around half the amount of the time you are training your muscles You are acutely stressing your body when you are training so it will need time to recover The goal is to be able to handle more stress but to achieve this you have to work with the limitations you have right now You have to be in tune with your body and listen to it BEST MOMENTS ‘The key to being strong and looking fit with muscle definition for women is in the body fat composition’ ‘In the first year, you see major changes and improvements’ ‘Walking is great and you can’t really overdo it ‘Most women have to work harder on their lower bodies to get what they want, for men it's usually the other way around’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website www.legionathletics.com https://legionathletics.com/podcast/ www.instagram.com/muscleforlifefitness Code: LEGION20 saves 20% on your first order at www.legionathletics.com ABOUT THE GUEST Mike Matthews 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. 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 LinkedIn High Performance Health FB Group

Brian Keane renowned expert in mindset and weight loss returns as a guest on the podcast to talk with Angela about the difference between discipline and motivation and how your ‘why’ and self-identity are the factors that really make the difference in fat loss He discusses why his philosophy is all about finding a nutritional plan that works for you as an individual and how your mindset around nutrition is more important than the actual diet plan you are on. Random training and random eating mean random results but consistency combined with understanding your ‘why’ and knowing who you are can bring you lasting results KEY TAKEAWAYS Discipline is consistently doing the things that support you with your goals Every diet out there can work for you if you have the right mindset If you can find a nutrition plan that has foods you enjoy is in alignment with your goals and you can do it alongside exercise you enjoy it’s a massive stepping stone towards success How you feel shouldn’t determine what you do. It’s not about what you do when you feel motivated it’s about what you do consistently over time A restrictive mindset doesn’t help, you need to rewire your mind and change the way you look at foods The goal should be a nutritional plan that works for you, focusing on getting good sleep and doing some form of resistance training The important hormones for fat loss are ghrelin ‘the hunger hormone’, the hormone leptin and cortisol If your stress levels are too high and you are in an inflammatory state and you will not be able to utilise fat for fuel or build muscle Resistance training is a key factor in achieving fat loss and making progress towards your goals Connect with what you want, if body composition is the goal you need to understand the discipline of doing the work to get there Connect with the result and the identity of who you are. Why you do things is what’s important, it’s a means to an end You have to prime your identity for what you want and know there is always a price How much do you want to achieve the goal and what price you are prepared to pay to get it? Consistently doing the right thing and doing more when you are feeling motivated will get you to your goal BEST MOMENTS ‘When you ‘lean out’ and burn fat you are going to look tight and lean and sexy and have those lovely curves’ ‘You find a way to do what you need to do consistently’ ‘Ask yourself what you want to achieve and then look at what you need to do to get there’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Keane Edge: Mastering The Mindset For Real, Lasting Fat Loss - Brian Keane Brian Keane Fitness 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 LinkedIn High Performance Health FB Group

Lucas Aoun is Australia’s leading Biohacker with extensive experience researching Nootropics and other performance-enhancing compounds He discusses with Angela specific Nootropics that can enhance focus and those that can help overcome procrastination and support with overcoming the fear response Nootropics and their ability to enhance performance can really make a difference and this is an opportunity to hear great informative content about how to effectively bio-hack your brain for enhanced performance KEY TAKEAWAYS Neurotransmitters govern the ability to focus and not get distracted. The top two are dopamine and acetylcholine Optimising dopamine function is about providing the brain with the pre cursers to make its own dopamine Bromantane is a synthetic adaptogen that can help to combat stress and is restorative over time Bromantane is smart in the way it works and over time will build up your threshold for releasing dopamine Bromantane has a long half-life and takes time to be absorbed by the body providing longer periods of focus The nootropic Uridine monophosphate is really good at defeating procrastination. There is a range of nootropics specifically designed to banish the fear-based response When you are nervous before an event there are key physiological events happening in the body, an increase in the sympathetic nervous system, higher levels of adrenalin and epinephrine and an increase in glutamate activity Taurine is a nootropic that’s parasympathetic activating and Gaba promoting and lowers adrenaline Blackseed oil has a component, thymoquinone, that research has shown can help reduce fear and modulate the Gaba system Sprint training is the best form of exercise for hormonal output, particularly for men BEST MOMENTS ‘Nootropics can target and upregulate the production of these two critical neurotransmitters’ ‘If you’ve got a deadline to meet Uridine is my go to’ ‘I like pushing the body to its maximum capacity, allowing for rest’ ‘The more dysphoric your exercise the more euphoric you feel post exercise’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ergogenic Health Boost Your Biology YouTube 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 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 LinkedIn High Performance Health FB Group

The UK’s leading biohacker and returning guest to the show Tim Gray talks with Angela about the importance of getting the fundamentals right on the journey to health optimisation You need to understand what makes the body operate efficiently and then any other interference can be dealt with separately, Lifestyle is everything and achieving an optimal health mindset is about taking your body back to its core and implementing the things it needs to operate properly and then biohacking to move up to the next level KEY TAKEAWAYS The body is a self-adapting machine so the less you feed it the less you feel hungry, the more you feed it the hungrier you feel Working out means moving every hour and exercising throughout the day With processed food products your senses are being tricked into thinking it tastes amazing, with clean fruit, vegetables, fish, and meat your senses are able to determine if you need it or not You should learn to use and trust your senses about what you need to eat It’s okay to be silent and just think and this can be a game changer. Having a morning routine and five minutes of silence has really accelerated my progress My productivity has increased significantly with a good routine If you stand on grass there is a physiological response with the free electrons helping to stabilise cortisol and lower feelings of anxiety and stress Diet and gut health are the key, every symptom is a message telling you something Optimised sleep is when your body repairs the damage so you need to get enough good sleep If you are not hydrated or getting the right minerals you will not heal and your body and mind won’t be able to work effectively The bio hacks you should be doing are about getting the fundamentals right – remove all processed food from your diet and get your gut optimised BEST MOMENTS ‘The body is a very smart piece of machinery that we have been gifted ‘Standing on grass changes the way you feel, very quickly changing the electrical charge in the body’ ‘You have to get the fundamentals right’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Health Optimisation Tim Gray Instagram ABOUT THE GUEST Tim Gray Founder & CEOHealth 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 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 LinkedIn High Performance Health FB Group

James Barry founder of ‘Pluck’, celebrity chef, best-selling author and expert on offal talks to Angela about why we are currently missing the benefits of ancestral foods and the impact it has on our health He discusses the widely held misconceptions around organ meat and how they contain many nutrients and vitamins that can support your nutritional health and well being This is a great opportunity to understand more about the role of organ meats, their nutrient density and why we should all learn to listen to our bodies and eat more intuitively KEY TAKEAWAYS People have a misconception that organ meat is where the toxins are stored but this is not true they are a filtration system Organ meats contain many nutrients and vitamins to support filtration in removing things If the detoxification pathways of your body are working well then toxins leave the body If toxins are stored it is mostly in the fat of the body Across the world, we are mostly calorie-rich and nutrient deficient Toxins are in the air, the water and in food so it’s vital your detoxification pathways are open and functioning efficiently The industry is focused on growing beef as fast as possible and achieving the heaviest weight for profit but the health of the animal equals the health of you You should use the product for finishing meals as any heat lowers the nutrient density Micro dosing frequently does work and is a way of adjusting your taste buds We are missing ancestral foods and Pluck is trying to bring these to diets in a modern way They are many things we can be empowered by and looking at what we are eating should always be the place we start When you remove processed foods from your diet your palate starts to change and you can taste things better We need to listen to our bodies more and eat more intuitively BEST MOMENTS ‘It’s a great way of enhancing the nutrient density’ ‘I classify organ meats as Mother Nature’s multi vitamin’ ‘Umami, the fifth sense is a taste that enhances the flavour of everything else’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Pluck website James Barry Instagram eatpluck Instagram ABOUT THE GUEST James Barry’s 16 + years in the culinary field started as a private chef. He had the good fortune of cooking for celebrities such as Tom Cruise, Mariska Hargitay, George Clooney, Gerard Butler, Sean “Puffy” Combs, Barbra Streisand, and John Cusack. Not wanting to limit the audience of his healthy and tasty style of cooking, James started Wholesome2Go, a healthy, high-quality food delivery company that served under his leadership in the Los Angeles area for 8 years. Most recently, James launched his first functional food product, Pluck, an organ-based, all-purpose seasoning. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet. James co-authored the recipes in Margaret Floyd’s book Eat Naked and co-authored the follow-up cookbook The Naked Foods Cookbook. He most recently co-authored the recipes in Dr. Alejandro Junger’s book, Clean 7. CONTACT DETAILS Pluck website James Barry Instagram eatpluck Instagram 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 LinkedIn High Performance Health FB Group

Dr Rachel Gow, is a Nutritional Neuroscientist, Neuropsychologist and Neurodevelopmental specialist who focuses on ADHD and Nutritional Neuroscience Her book “Smart Foods for ADHD and Brain Health” explains the vital role nutrition plays in influencing cognitive function, behaviour and mood and in this episode, she discusses with Angela how you can effectively eat to support good brain health. She explains how cognitive function is impacted when there is a deficit of the brain selective nutrients that underpin the function of the brain and shares great practical advice on how to achieve optimum nutrition for great brain health KEY TAKEAWAYS The fundamental role of nutrition is often overlooked but what you eat ultimately affects your brain structure and function at both molecular and cellular levels 65% of the dry weight of the adult brain and retina is made up of complex specialised and unique fats called lipids It's estimated we have around a hundred billion neurones each coated in a myeline sheet made up of DHA insulating and aiding neurotransmission A child with optimal DHA can break down a question, understand and compute an answer A child with sub-optimal DHA will still be trying to figure out what the question is We need DHA and EPA for brain function in self signalling and for the regulation of specific systems such as serotonin and dopamine Serotonin governs feelings of well-being and happiness, dopamine is critical in motivation and feelings of pleasure and reward Adequate Omega 3 supports both dopamine and serotonin systems functioning well When dopamine is low individuals self-medicate to try and normalise the level by adding other things The quality of the maternal diet is critical for the well-being of the mother and the development of the baby’s brain It’s hypothesised that babies born prematurely miss out on the biomagnification process of fatty acids and lipids in the last trimester There is a bi-directional relationship between the brain and the gut so the health of the gut is critical We have to move beyond the prescription pad, combining strands of science to create a personalised, integrative approach BEST MOMENTS ‘Your brain is an organ like the heart and there are specific nutrients required to fuel the brain and to keep it working optimally’ ‘Gut health is critical for brain health’ ‘A multidisciplinary approach combining strands of science provides an amazing insight into the complex relationships within the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr. Rachel V. Gow can be contacted at: www.drrachelvgow.com linkedin.com/pub/rachel-v-gow-phd/14/685/9b Twitter: @drrachelvgow f facebook.com/DrRachelVGow Insta @nutritious_minds [email protected] www.nutritiousminds.org www.nutritiousmindsconsulting.com ABOUT THE GUEST Rachel V. Gow, Ph.D is a Nutritional Neuroscientist, Neuropsychologist and Neurodevelopmental specialist with expertise in a range of mental health conditions and associative learning and behaviour differences. In addition, Dr. Gow is a Registered Nutritionist (under the category of Science). In October 2019, following a period living and working in Los Angeles, California (as a Research and Development Manager), Dr. Gow partnered with Dr. Balu Pitchiah, GMC Registered Psychiatrist. Together they launched Nutritious Minds Consulting; a novel, nutrition and brain-health clinic providing a unique and comprehensive avenue to psychological health by adopting a personalised, science-based, integrative approach with interventions for the whole family. Nutritious Minds Consulting is based in London, W1. Dr. Gow holds a Visiting Lecturer position at the University of Surrey, has held the position of Associate Lecturer at London Metropolitan University and has an honorary role at The Institute of Psychiatry, King’s College London. Between 2012-2016, Dr. Gow was the Lead Associate Investigator of the Neuroimaging, Omega‐3 and Reward in Adults with ADHD (NORAA) trial at the National Institutes of Health (NIH) in Bethesda, Maryland, U.S. This study was the first randomized, double‐blind, placebo‐controlled, clinical trial globally to test the effects of omega‐3 fats in the brain activity of adults with ADHD using neuroimaging techniques. In 2012, Dr. Gow was awarded a Ph.D in Child Neuropsychology from the Institute of Psychiatry, King’s College London. Her Ph.D was conducted in the Department of Child and Adolescent Psychiatry and involved a clinical research project investigating blood measures of omega-3 fatty acids and assessments of brain function using EEG and Event Related Potentials in children/adolescents with and without ADHD. Dr. Gow has a Master of Science in Psychological Research Methods (Distinction) from Birkbeck University of London. Dr. Gow’s under-graduate Psychology degree was awarded First Class with Honors from the University of Kingston, London, accredited also by the Br

Katy Hill started her career as a Blue Peter presenter and continued trailblazing hosting iconic shows across major TV networks and radio She has always been passionate about her impact on the world and now as she continues her journey as an NLP personal development and empowerment coach, her why is to ignite others to own who they are, to be fierce, to be fearless and live their own limitless lives We all put limiters on ourselves but when you are holding yourself back its only you who is losing out, within us all is the ability to be limitless it’s just about stepping into it and understanding the time is now KEY TAKEAWAYS It will be a waste if we go back to our old habits, we all have the opportunity to do things differently Everyone has imposter syndrome it’s about learning how to turn it down, focus on why you are doing something and what you want to achieve If you step through something the night before your brain knows what it needs to do Hitting massive moments in your life strong and knowing who you are is really important I fully focus on the thing I’m doing in that moment, if I’m working I focus completely on that, if I’m with my family my focus is entirely on them There is a real opportunity to design what you want life to look like It’s important to realise the impact you are having on the world. You are the only one who can do the thing you are called to do Investing in self-care is about showing up in the best way you can Be careful about what you are consuming on social media, make sure it's filling you up not dragging you down You are in control of your life all of the time and are constantly choosing who and what you are listening to and your reaction to it When we individually and collectively step into who we are we are unstoppable What other people think of you is none of your business, you can’t be a people pleaser The phrase ‘time is now’ says it all, don’t put off anything in your life BEST MOMENTS ‘We are all choosing how we are showing up in any given moment’ ‘Managing the transitions within your day is a huge achievement’ ‘Learning to turn down the voice in your head and turn up your inner power is game changing’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Katy Hill Website Katy Hill Instagram 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 LinkedIn High Performance Health FB Group

Dr Jen Haley, dermatologist, and host of the ‘Radiance Revealed’ podcast returns to the High-Performance Health podcast to talk more about building radiant skin and in this episode discusses how transitioning through menopause impacts your skin She shares more invaluable advice on skin health across all areas of the body and how our skin, as the largest organ in the body is a visible indicator of what’s going on deep inside. Radiant skin is a result of all aspects of good health and every choice we make, every day determines how we look so understanding what makes a difference is key, listen in and find out more KEY TAKEAWAYS The eye area is some of the thinnest skin on the body and will be the most sensitive to ageing Any breakdown of collagen will be most visible in the eye area because there is less collagen PRF can be used to stimulate collagen to rebuild between the skin and the blood vessels You can use retinols less frequently and with a lower strength around the eyes. It depends on your receptors for retinoids and your individuality Exfoliation is important to allow products to penetrate Hyaluronic acid is a natural substance in your skin. Using a combination hyaluronic acid is the most effective Putting foreign substances in your body has a higher risk than using natural substances Weight training and adequate good quality protein are the key to keeping volume in your face and good shape in your body Weightlifting makes a big difference in helping with crepiness of the skin Vaginal dryness typically happens when your hormones drop, it’s a common problem that’s not talked about but there are some good treatments available The vagina is a muscle and like all muscles will atrophy and weaken if not used Healthy fats are the key to hydration in the skin Every choice we make every day determines how we look BEST MOMENTS ‘Your health is a vital part in achieving a life you love’ ‘A radiant glow is a result of all aspects of good health’ ‘I treat the areas around my eyes in the same way as the rest of my face’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Radiance Revealed Podcast www.drjenhaley.com IG: @drjenhaley Telemedicine: https://dermoncall.net/jhaley 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 LinkedIn High Performance Health FB Group

Anttoni Aniebonam is the Co-Founder and CEO of Veri – a food intelligence company that helps people understand their optimal diet to improve the state of their metabolic health. He talks with Angela about how Veri works and why understanding which foods impact your blood sugar levels is key in achieving good body composition, health and longevity There are many small things you can do to support good metabolic health including effective food pairing and this episode provides great content and insight into the huge importance of understanding where your metabolic health is and how you can improve and optimise it KEY TAKEAWAYS The sensor is like having a bio lab in the back of your arm monitoring your glucose levels every 5 minutes as it tracks your interstitial fluid We talk about what we eat instead of how we eat which has a huge impact It’s about understanding what’s on your plate and Veri scores every item of food. The scoring data helps people to stay within their optimal range The App takes all the background information to set the optimal range for an individual. The range is dynamic and personalised to the individual Sleep has a huge impact on glucose levels and has to be factored in Glucose impacts many areas, it’s what the modern human runs on. 90% of human body energy production happens in the citric cycle through glucose and ATP production Your glucose spikes differently according to the type of exercise you are doing True metabolic flexibility means you can recover quickly from exercise with your blood sugar rapidly returning to normal Everyone wants to understand where they are, the state of their metabolic health and how they can improve it Traditionally there has been a binary view but at Veri, we see it as a spectrum with your body sending you signals We want to help people distinguish where they are now and how they can get back to their optimal place BEST MOMENTS ‘It’s an interface I’ve really enjoyed using’ ‘We believe seeing is believing and that’s what we are trying to manifest in the App every single day’ ‘When we are looking at calories in and calories out we are not looking at the full picture’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Veri Website Veri Instagram Veri Twitter Special link to get 25% off Veri and jump the queue: https://bit.ly/getveri ABOUT THE GUEST Anttoni Aniebonam is the Co-Founder and CEO of Veri – a food intelligence company that helps people understand their optimal diet to improve the state of their metabolic health. Numbers-wise, Veri raised $4 million in funding to start shipping its glucose sensor and has over 50,000 people on its waitlist. “I'll never forget the pain and confusion I endured momentarily losing my health in my teens. An injury changed my outlook on life and brought with it various issues related to weight management and wellbeing. I lost touch with my body forcing me to get to know it again. I tracked calories, cycled macros, tested out various diets. Through trial and error, I got back to balance. Stronger than ever. Throughout the journey, I experienced first-hand, the pain of using the poor and ineffective tools, the misinformation, and the one-size-fits-all guidance of nutrition. And also how the healthcare system is unwilling to transform and *actually* help us get healthier. Funnily, ever since my teens, I've been captivated to solve the crisis of poor health. It started with me fighting my own battles. Today it's us helping you fight yours. To help you intrinsically know your body. Realize how unique it is and what it favours –and then finally unlock a new level of wellbeing. Thinking back now, my misfortune has been my biggest blessing”. CONTACT DETAILS Veri Instagram Veri Twitter 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 LinkedIn High Performance Health FB Group

Polly Bateman is a Mindset and Performance Coach who helps people to unlock their inner power and get liberated from negative patterns of behaviour and the limiting beliefs and barriers in their lives. In this fascinating conversation, she talks with Angela about how your mindset interacts with your physiology and how to overcome your limiting beliefs She shares great information on how as humans we are all brilliant on the inside and can do anything because there is no resistance but we look outside to justify who we are and see a reflection of ourselves that we make real leading to limiting beliefs. A positive thought repeated becomes a thought pattern that becomes a belief and you can be brilliant if you learn how to become a gatekeeper for your thoughts KEY TAKEAWAYS When your thinking is poor in one area and you don’t have clarity it slows you down physically, you will be unable to perform as you want to Integrity in your life is about keeping your life in order The physiology on any part of your thinking that isn’t aligned with who you truly are will create a physical response that will alter your energetic energy wave As human beings our birth right is to feel happy and good our natural state of being is peaceful The only thing that moves us from our natural state of thinking is what we observe and what we make it mean How someone is behaving is about how they are feeling Inside we are brilliant and can do anything, there is no resistance We look outside to justify who we are and see a reflection of ourselves and then we make it real It only takes seventeen seconds of positive thinking to start to turn things around You have to become a gatekeeper for your thoughts, ask yourself is this thought taking me in the direction I want to go? Think about what you allow into your life, where’s your line and how is it serving you? The growth that you have stays with you and the greatest investment you ever make is in yourself You will go further than you ever believed when you realise it stops and starts with you Whatever your destination it’s the journey that counts BEST MOMENTS ‘You have to get emotional about what you want’ ‘Confusion is a word we use when we don’t want to be responsible and would rather the decision is made for us’ ‘We pull back from being brilliant’ ‘Tune in to what you want when you wake and when you go to sleep’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Polly Bateman website Polly Bateman Instagram ABOUT THE GUEST Straight-talking, empathetic, and disarmingly humorous, mindset and performance mentor Polly Bateman is here to disrupt your beliefs and break through the self-imposed barriers that limit your potential. Her clients come from all walks of life from entrepreneurs and C-suite executives through to public figures and world-class athletes. Polly is also the creator of 'The Grumpit' which is an endearing new character and self-help storybook created initially for her son and now used by many children and schools to help children grow in confidence and self-esteem through learning to self soothe via their own Grumpit.” CONTACT DETAILS Polly Bateman website Polly Bateman Instagram 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 LinkedIn High Performance Health FB Group

Wade Lightfoot founder of BiOptimizers returns to the High Performance Health podcast to talk about blood sugar balance and shares informative content about the role blood sugar balance plays in longevity, how dis-regulation contributes to disease and how to control your blood sugar Wade also discusses the development of Cognibiotics and how they are designed with bacteria cultures, supporting development of the neurochemicals that help cognitive health KEY TAKEAWAYS You need to control blood sugar and keep inflammation low for longevity The success of any diet is down to the ability of someone to consistently keep their blood sugar in a healthy range There are three areas to concentrate on insulin sensitivity, glucose transport and glucose disposal agents, all of these areas need to be balanced against each other Insulin is the most anabolic hormone in the body If you can’t dispose of your glucose into a muscle or an organ it goes into fat Maintaining muscle mass is the number one determining factor in ageing and quality of life Cognibiotics was designed to put the bacteria cultures that are proven to develop neurochemicals You should aim to repair the gut in the morning, feed your brain with the right amino acids and in the evening clean up the mess of the day There is a level that people dip below that will trigger food cravings Most people only eat around twenty-five different things Use a CGM and track the different individual foods, identify the variances Eliminate the things you can’t control and regulate the things you can control When you track and have data it’s important to journal your day and have qualitative data as well as quantitative data BEST MOMENTS ‘The modern world has damaged the robustness of our bacteria response ‘The CGM is really critical in helping you understand how your diet is working for you ‘Blood sugar dis-regulation is contributing to the top three diseases and is the challenge of the modern person VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website BiOptimizers website ABOUT THE GUEST Author, Athlete, Nutritionist and expert on fixing digestion Wade Lightheart is a 3-Time Canadian national All Natural Bodybuilding Champion who competed as a vegetarian, former Mr. Universe Competitor, host of The Awesome Health podcast, Wade Lightheart is one of the world’s premier authorities on Natural Nutrition and Training Methods. Having majored in Sports Science at the University of New Brunswick, he has authored numerous books on health, nutrition, and exercise which have sold in over 80 countries. Wade also serves as an advisor to the American Anti-Cancer Institute and is the Co-Founder and President at BiOptimizers, a digestive and health optimization company. He’s been in the health industry for over 25 years, coached thousands of clients, and is sought out by athletes and high-performance oriented individuals worldwide for his advice on how to optimize their health and fitness levels. BiOptimizers has been featured on many of the biggest podcasts in the industry including Bulletproof by Dave Asprey, Ben Greenfeld show, Barbell Shrugged, Melanie Avalon and many others. Few alive have travelled farther or crusaded harder on behalf of helping individuals transform their digestive health, wellness and overall lives than Wade T. Lightheart. After competing in Mr. Universe and his health failing him following a competition victory, Wade began to search for answers. In the process, he learned so much about what makes digestion work, along with other principles that form what he calls the AWESOME health system. CONTACT DETAILS BiOptimizers website 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 LinkedIn High Performance Health FB Group

Cynthia Thurlow CEO and founder of the Everyday Wellness project is a nurse practitioner, international public speaker, a globally recognised expert in intermittent fasting and nutritional health and the host of the ‘Everyday Wellness’ podcast Her extensive expertise and experience are focused on empowering people to live their most optimal lives and she talks with Angela about the power of being metabolically flexible and how it can be achieved, whatever your age. Having a healthy lifestyle is one of the best things you can give your body and this is a great opportunity to hear valuable content about intermittent fasting, its role in building metabolic health and being proactive, not reactive with your health KEY TAKEAWAYS Metabolic flexibility means you can efficiently manage your blood sugar and switch between using carbs and fats as a fuel source Metabolic flexibility is the key on many levels for health and longevity If you have trouble losing weight it can be because your blood sugar is dis-regulated We need to eat carbs and fats but most of us are eating the wrong foods at the wrong time and far too frequently The strategies for maintaining weight as you approach menopause are very different to those used in your twenties and thirties Lifestyle medicine is a huge focus in staying healthy. A lot of people come to fasting because of changes in body composition but stay for the other benefits because it makes them feel good More of us need to listen intrinsically to our bodies and what they are trying to tell us Protein keeps you satiated. You need to flip the switch and start the day with protein, not dessert It’s critically important to maintain your muscle mass as you age. Muscle is the organ of longevity Lifting weights is one of the best ways to help with insulin sensitivity The more muscle mass you have the more flexibility you have metabolically. You have to plan for recovery days to allow the body to repair, exercise smarter not harder It’s about being strategic about when you are having carbs and protein You have to do what works for your body, small changes incrementally can make a big difference BEST MOMENTS ‘Metabolic flexibility is harnessing the way our bodies are intrinsically designed to do well and be most efficient’ ‘When you are hitting your protein macros, you are satiated’ ‘Lifting weights is the most important thing you can do as you are getting older’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website https://twitter.com/_CynthiaThurlow https://www.instagram.com/cynthia_thurlow_/ https://www.facebook.com/groups/297519812117991/ https://www.linkedin.com/in/cynthia-thurlow-50395a9/ https://cynthiathurlow.com/ ABOUT THE GUEST Cynthia Thurlow is the CEO and founder of the Everyday Wellness Project, nurse practitioner, international speaker, and globally recognized expert in intermittent fasting and nutritional health.. She has over 20 years experience in health and wellness and is a 2x TEDx speaker. Her 2nd talk, Intermittent Fasting, a Transformative Technique, has over 9 million views. Cynthia has been featured on ABC, FOX5, KTLA, CW, and in Medium and Entrepreneur. In August 2020, Cynthia was listed in Yahoo Finance as one of the, “21 Founders Changing the Way We do Business.” She’s also the podcast host of Everyday Wellness, which was listed as "21 Podcasts To Expand Your Mind in 2021,” by Business Insider. Cynthia's mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness so they feel empowered to live their most optimal lives. CONTACT DETAILS Twitter: https://twitter.com/_CynthiaThurlow Instagram: https://www.instagram.com/cynthia_thurlow_/ Facebook: https://www.facebook.com/groups/297519812117991/ LinkedIn: https://www.linkedin.com/in/cynthia-thurlow-50395a9/ Website: https://cynthiathurlow.com/ Free Gift Link: https://cynthiathurlow.com/free-downloads/ 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 LinkedIn High Performance Health FB Group

Dr Simon Chard is an award-winning cosmetic dentist, co-founder of zero waste oral health brand PÄRLA and host of the One Small Change podcast. With dental decay the most common disease in the world in 2021 and the number one cause of children being admitted into hospital in the UK understanding what it takes to achieve good oral health is vital. He shares great information about everyday preventative measures that can be taken and the importance of starting good dental routines early with children. The mouth is a window on the rest of the body so improving your oral health will improve your overall health, listen in, and find out how to get started KEY TAKEAWAYS The mouth is the upper end of the GI tract so provides a good insight into what’s going on in the rest of the body The dose level of fluoride in toothpaste is clinically effective for reducing decay but is at a low enough level that it is non-toxic to the body People don’t have any idea of how much toothpaste to use, the tablet format means you use exactly the right amount Fluoride is more effective against dental decay than gum disease Brushing your teeth well and regularly is the best preventative measure against gum disease and for good oral health If you have uncontrolled diabetes you are more likely to have gum disease and if you have gum disease you are more likely to have diabetes Bleeding gums are because there is bacteria on the surface of the gum and there is an inflammatory process going on Flossing is one of the least well up taken procedures in the UK Parents should instil good dental routines in children early on By improving your oral health, you improve your overall general health 99% of chewing gums are plastic but plant-based alternatives are becoming more available It’s the constituents of your saliva that are beneficial to dental health and the more saliva you have the better The shocking fact is that every toothpaste tube you ever used still exists on the planet If we can reduce the impact of toothpaste tubes in the environment, it’s a difference we can all make easily BEST MOMENTS ‘Fluoride, for me, is a non-negotiable because I don’t want to have cavities’ ‘The mouth is the window to the rest of the body’ ‘Dental decay is an acute problem, it’s not a historic problem it’s an acute day to day problem now’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Parla Dr Simon Chard Instagram ABOUT THE GUEST Dr Simon Chard is an award-winning cosmetic dentist, founder of zero waste oral health brand PÄRLA and host of the One Small Change podcast. Simon’s core values revolve around making the world a better place for the next generation - whether this be through reducing our impact on the environment, improving the relationship we have to our mental health or even helping his patients regain their confidence through restoring their beautiful smiles. As a high profile dentist and entrepreneur Dr Simon has been featured in British GQ, Men’s Health, Sky News and most recently on Dragon’s Den pitching his brand PÄRLA. CONTACT DETAILS Follow Dr Chard on Instagram: @drsimonchard 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 LinkedIn High Performance Health FB Group

Dr Carrie Jones chief medical director at ‘Dutch Test is an expert in women’s hormones and health and talks with Angela about how you can understand more about your hormones, how they are working and the potential impact of factors such as stress Hair loss and challenges with skin can be indicators that there is an imbalance or issue with hormones and this episode has great content for anyone who wants to understand more about the role hormones play in achieving optimum health KEY TAKEAWAYS DUTCH is an acronym for Dried Urine Test for Comprehensive Hormones. It allows a deeper look at hormones and their pathways The saliva test is a more focused look at awakening cortisol. Cortisol’s number one job is to get more and make more glucose Oestrogen has to be processed and in the process, is converted into metabolites There are three parts to the process of detoxification of oestrogen and each phase plays an important role When you take Ic3 supplements or eat foods from the brassica family the stomach acid breaks it apart and creates DIM (diindolylmethane) and this takes the oestrogen pushes it preferentially down the 2 pathway Alcohol has to be processed and if you are a woman with high oestrogen drinking can result in the liver preferentially processes the alcohol affecting the processing of oestrogen You can have normal levels of oestrogen on testing but be filled with oestrogen mimicking chemicals that are close enough in composition to unlock the oestrogen receptors Now we have thousands of chemicals in everyday use The 5alpha pathway converts the intergenic hormones into the very potent androgen DHT You make melatonin during the night and it is a powerful antioxidant and influences the onset of sleep Intermittent fasting can help you to stop eating throughout the day as any food intake affect your blood sugar Don’t be sedentary the body likes rhythms and the biggest rhythm we have is the light and dark cycle The light and dark rhythm affects all other body rhythms and habits BEST MOMENTS ‘The cortisol awakening response should push you into an alert state’ ‘It’s such an amazing test especially when combined with other data’ ‘DIM is where the magic happens’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr. Carrie Jones Instagram Dutch Test website 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 LinkedIn High Performance Health FB Group

CEO and founder of Alitura Naturals beyond organic skincare, Andy Hnilo talks with Angela about his inspiring journey with a life-changing accident leading to a quest to find a product that really worked to improve skin Working only with natural ingredients Andy created a clay mask that was effective in improving skin in every way and from this first product he has gone on to found Alitura Naturals which only produces products that are handcrafted and sourced from natural ingredients across the world. Listen in to find out how to bio hack your way to beautiful skin in an episode with great tips and a very special offer KEY TAKEAWAYS The clay is really good at bringing circulation to the surface of the skin and mixing the mask using apple cider vinegar is a game-changer There is an undeniable glow that you get from using the gold serum Men and women can use the products in the same way If you are travelling using gold serum combined with a derma roller will make you feel refreshed Our products don’t have any intense chemicals or synthetics that would irritate. The products are healing and anti-ageing The ingredients are mostly plant-based, very gentle, very healing, and very effective Working out in the morning releases serotonins and sets you up for the day I know what my sweet spot is and how to work without reaching burnout The ingredients are sourced from all over the world Every product has multiple ingredients and it’s about the details and care that is taken in creating each product These are small-batch products that are handcrafted with great care People have had life-changing results. Bouncing back and having clear skin brings joy to people Your appearance can be wrapped in how you feel about yourself and your confidence The ingredients are designed to enhance collagen production from the inside and the outside Essential oils such as ylang-ylang, sea buckthorn, clary sage and lemongrass can amplify the effects of the clay mask GET 20% OFF ALITURA NATURALS by going to https://bit.ly/alitura_naturals and entering code HP20 at checkout. BEST MOMENTS ‘I love it because of the noticeable results’ ‘All the ingredients in our products are from the earth’ ‘I love working out in the morning because it sets me up for the day’ ‘You can have something that makes you not want to go out’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Alitura Website Alitura Naturals Instagram 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 LinkedIn High Performance Health FB Group

JJ Virgin is a multi-best-selling author, nutrition expert and passionate advocate of eating and exercising smarter. In this episode, she talks with Angela about the power of the right mindset and creating your future self along with great content about how to successfully achieve weight loss. Dieting can become less effective as we age and JJ discusses the barriers that can get in the way of weight loss and the way to effectively detox and reset your system for a better future. KEY TAKEAWAYS Mindset is a muscle and having a growth mindset can make all the difference We can all control how we show up and how we perceive things If you don’t create your future self it will be created for you Everything starts with mindset and when you are in a place where you don’t think you are good enough you hold yourself back When failure isn’t an option and your ‘why’ is so big you find a way to make it happen There are a range of factors that can get in the way of weight loss Stress lowers serotonin and leads to cravings for sugar and can cause insulin resistance so you feel hungrier We have made it acceptable to have more body fat but fat is not benign it has its own endocrine system making you more inflamed and causing more toxins in your system Toxins lower your metabolic rate and cause hormone disruption If you are extreme dieting and doing lots of cardio you are damaging your metabolism and slowing your metabolic rate We need to look at how we use diets and learn to use them therapeutically in the short term to help understand what we should put into our bodies every day to achieve good health You have to detox to lose fat and be able to reset Get everything out of your diet and find your new normal through bringing things back one by one and understanding what affects you Make the commitment to your future self that you are the most important thing BEST MOMENTS ‘We need to use diets to connect the dots so we know what we should be eating, what works best for us’ ‘It helps to really un-process your diet’ ‘It is critical that we all think about what is ours to do and how we show up because that’s what we have control of’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Jjvirgin.com Mindsharecollaborative.com ABOUT THE GUEST JJ Virgin, CNS, BCHN, EP-C Triple-board certified nutrition expert and Fitness Hall of Famer JJ Virgin is a passionate advocate of eating and exercising smarter. JJ helps people stay fired up and healthy as they age, so they feel the best they ever have at age 40+. JJ is a prominent TV and media personality, whose previous features include co-host of TLC’s Freaky Eaters, 2 years as the on-camera nutritionist for Weight Loss Challenges on Dr. Phil, and numerous appearances on PBS, Dr. Oz, Rachael Ray, Access Hollywood, and the TODAY Show. She also speaks regularly and has shared the stage with notables including Seth Godin, Lisa Nichols, Gary Vaynerchuk, Mark Hyman, Dan Buettner, and Mary Morrissey. JJ is the author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her latest book, Warrior Mom: 7 Secrets to Bold, Brave Resilience, shows caregivers everywhere how to be strong, positive leaders for their families, while exploring the inspirational lessons JJ learned as she fought for her own son’s life. JJ hosts the popular Ask the Health Expert podcast, with over 8 million downloads and growing. She also regularly writes for Rodale Wellness, Mind Body Green, and other major blogs and magazines. JJ is also a business coach and founded the premier health entrepreneur event and community, The Mindshare Summit. Visit www.jjvirgin.com for hundreds of free recipes and resources, plus state-of-the-art programs, products, and plenty of support to help you build your dream life. CONTACT DETAILS Jjvirgin.com Mindsharecollaborative.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 LinkedIn High Performance Health FB Group

Helene Guillaume founder and CEO of Wild AI talks with Angela about the development of technology that means women can optimise health, performance, vitality and creativity by utilising the power of AI to understand their female physiology Wild AI helps women to understand how to align with the menstrual cycle throughout its changing lifespan by giving them ways to learn about and respond to it. When you understand your physiology and are aligned with it you can work with it to achieve and optimise better health, performance, and vitality KEY TAKEAWAYS Women are changing all the time and often women are working against their own physiology All the diets and food combinations are based on research with males and men and women have very different metabolisms, you can’t follow protocols designed for men If you understand and give the body what it needs, when it needs it you are going with the body The belief that restricting carbohydrates is the key to becoming lean can lead to the body hanging onto body fat as a response The results are superior when you begin to fuel your body in the right way because it sends signs of safety to the body The App integrates with Oura and in the future will integrate with other Apps A woman in her sixties is really powerful and impressive but it’s a critical time and optimising sleep and getting the right exercise and nutrition require the right protocols The first thing you need to do if you want to make any changes is to gain insight by collecting data that means you can take the right action We are working towards there being the capacity for any girl or woman to understand where she is today, know what’s coming up and what her choices are All little girls from the time they start menstruating should understand what their options are Women not only have a circadian rhythm but also an infradian rhythm and when you can align with it you can achieve better fitness, health, and creativity BEST MOMENTS ‘We have variations all the time and we don’t understand our own physiology so are fighting against it’ ‘One thing you can be confident about is that as a woman there is continual change’ ‘We need to change the story for women and empower them to design their lives around their physiology’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website [email protected] WILD.AI Helene Guillaume LinkedIn ABOUT THE GUEST Helene Guillaume Helene Guillaume is the founder and CEO of WILD.AI. She studied mathematics and financial risks, was a quant in a hedge fund and management consultant to Fortune500 companies in AI. She was a rugby player; she's an ultra-marathon runner, triathlete, surfer, skier, and ice swimmer. Her favourite combined skillset is vitality+brains. CONTACT DETAILS [email protected] WILD.AI Helene Guillaume LinkedIn 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 LinkedIn High Performance Health FB Group

Colin Hiles is an expert in developing high-performance teams and is a specialist in the psychology of change In this fascinating episode, Angela and Colin discuss what it takes to step into your future self and the importance of your environment on the journey to change When it comes to setting and achieving goals you have to get the inside right but you also have to get the outside right and when you think you are stuck it could be that you need to understand and change the context of your environment Ultimately to become the person you want to be and change your behaviours you need to create and be in control of your environment or your environment will create and control you. KEY TAKEAWAYS Everything starts for anyone with future perfect thinking, setting a goal or intention that you want to be different For balance across your life set goals for health, wealth, love and lifestyle You must have a reason ‘why’ and your ‘why’ power needs to be strong enough to drive you forward We can become stuck in ‘the must be me’ paradigm because our perception is context-specific Context is the environment you are in when you are making a decision it can be either physical or physical and social When you associate with people who are part of your future focus you can make changes The strongest form of commitment is external When you set a goal you have to go outside of yourself and set a context that looks like the future when you get there Beliefs are evidence-based and self-signalling that you are becoming the person you want to be builds your belief When you begin to behave in the way your future self would, you begin to prove to yourself that you are that person Often something that causes us pain is what moves us to take action You can use both negative and positive consequences to force you into taking action Once you become the person and have the identity locked in place everything else follows Behaviour comes from identity and behaviour changes identity If your behaviours are the behaviours of the future person you want to be then you will become that person You have to understand what you need to keep doing and if you do it long enough it will become who you are BEST MOMENTS ‘Your social bubble is hugely influential and you are with either accomplices or allies’ ‘Set the environment up that supports you in making an easier choice’ ‘The ultimate aim is not the goal but becoming the person who can achieve that goal’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE GUEST Colin Hiles Colin Hiles is an expert in improving Leadership Capability, developing High-Performance Teams, and Mindset Change. He specialises in helping his clients gain alignment and commitment between an organisation and its people, ensuring that organisations can continue to grow and develop in an ever-changing environment. As an experienced executive coach and specialist in the psychology of change, Colin supports senior executives across all industries, in the public, and private sectors, to achieve a change in mindset at the individual or organisational level. Over the last 23 years, Colin has coached hundreds of thousands of individuals globally on peak performance technologies, on how to get the best out of themselves, and on gaining mental toughness. He is a talented conference host and facilitator who has appeared before audiences of up to 1,500 people, as well as leading the design and the delivery of significant events which have involved multiple consultants, and full production teams. He believes to live a fulfilling life we need both roots and wings. His wife, his boys, his journal and his inner circle provide the roots. While making a difference in peoples' lives is what provides his wings. Colin is married and has three sons. He lives in Southern Spain and enjoys surfing, eating fajitas, and discussing the meaning of life (but not all at the same time!). 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 LinkedIn High Performance Health FB Group

Sugar freedom coach and speaker Danielle Daem uses her personal experiences and extensive knowledge to help people to change their relationship with sugar forever to reclaim control over their energy and life and in this episode shares great content with Angela They discuss how sugar has become linked to every type of emotion and why you need to learn how to feel again and commit to the inner work if you want to change your relationship with sugar. Many people will resonant with Danielle’s content about always seeking sugar whatever the emotion and in this episode she shares great advice on how to move forward and fix it by understanding who you really are KEY TAKEAWAYS It’s not the sugar itself that’s the problem it’s that we are overdosing on it and eating so much that our bodies can’t handle it Sugar creates dopamine spikes that simulate addictive behaviours. The gut lining is damaged by sugar Sugar has been by society linked to every type of emotion We have also been raised to escape any uncomfortable emotion by eating sugar You have to learn to feel again, letting emotions run through you and experiencing them You have to become an investigator to work out what foods have hidden sugars Learn to look at the ingredients and understand what they are You have to become more mindful in your eating and reconnect with your emotions Before you put anything in your mouth you should stop and check-in about how you are feeling You have to identify and address the root cause of your cravings You have to commit to doing the inner work, understanding your emotional connections and beliefs Everything goes back to identity and learning to love yourself It’s a process that can take a long time and creating a new image of yourself is key Community is vital in the journey to quitting sugar, you need to know that you are not alone Many of us are stuck because we think it’s too painful to get out but there is a way out and you can change BEST MOMENTS ‘Sugar can be as addictive as cocaine’ ‘We can get on a dopamine craving rollercoaster that can alter the brain’ ‘There is nothing wrong with any of us and on your journey, you are not going to be perfect but it can be a beautiful ebb and flow if you let it’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Danielle Daem website Danielle Daem Instagram 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 LinkedIn High Performance Health FB Group

Angela talks with Dr Herman Pontzer about his work with the Hadza people in Tanzania who are distinct as a population extensively relying on hunting and gathering. He discusses the truth about calories and how the body adjusts to dealing with energy expenditure during non-exercise based on activity levels in exercise periods. Weight loss is ultimately a function of nutrition and weight maintenance is achieved through activity and in this in-depth interview is a great opportunity to understand more about why the hunter-gatherer strategy is so successful KEY TAKEAWAYS The more active you are the more calories you will burn than if you are sedentary Your body adjusts to how it deals with the non-exercise part of your energy expenditure depending on how active you are in your exercise Your energy at rest is the energy that you use for organ function Exercise has effects throughout your body and you need to think about it the profound impact it has across all areas of the body We are built for hunting and gathering and that’s what all humans were doing a few generations ago Exercising is a western world thing we have got so artificially lazy that we have to invent ways to exercise The entire point of hunting and gathering is you have the advantages of the carnivore and the plant-eater when you combine the advantages of both you have a very successful strategy which is why there are 10 million people on the planet Sharing the mixed portfolio approach to getting your food is what it’s all about and is what makes us unstoppable It’s easy to say you haven’t got the time to be outside and exercise There are those of us who are better off than we think but we have constant pressure in our own minds about working 50 to 60 hour weeks Once you have lost weight and got where you want to be staying there is easier with exercise but losing weight is a function of your nutrition Diet is a much better tool for weight loss, you need to create a metabolic deficit to achieve this Overeating and obesity seem to be a brain regulation issue. It’s about reward and responses to food BEST MOMENTS ‘If you asked the men and women that I work with, in Tanzania, about exercising for fun they would just laugh at you’ ‘Hunting and gathering is a fantastic strategy and that’s why we are so successful’ ‘You need to stay in-tune with yourself and family and friends’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Burn: The Misunderstood Science of Metabolism Hazda website Herman Pontzer Twitter 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 LinkedIn High Performance Health FB Group

Angela is with Matty Lansdown, scientist, nutritionist and health coach specialising in weight loss and self-confidence for women. Matty is also the host of the ‘How to NOT Get Sick and Die’ Podcast where he discusses how to develop healthy habits and make a positive impact on your nutrition In this episode, Matty explains how we have created a lack of predictability in our genes around nutrition and how consistency along with small changes is the best way to build back nutritional predictability and create the successful changes that impact positively on your health. He also shares great content about why fasting, offal and getting the basics right with hydration are the ways forward in creating a healthier version of yourself. KEY TAKEAWAYS The body is an adaption machine and it’s this that builds our biological resilience The longer the adaptation phase the more stable your stability of the diet - make one tweak a week The brain is wired for efficiency looking for shortcuts all the time because it wants to be more efficient with its energy We have created a lack of predictability in our genes around nutrition Every time we have started a new thing we have turned our preservation genetics on Build nutritional predictability into your genome through being consistent over a long period of time and making small changes Small steps taken over a period of time is what works We are permanently in a cycle of confirming what we believe about ourselves and everyone has a belief about who they are and rules for their existence The rules are what create your personality and define your identity When you change a behaviour you are acting outside of your rules for existence Changing your identity is the way you will stay accountable to a healthier version of yourself At any given moment you can get back on track It’s about doing all the things that redefine the paradigms for yourself The body has a number of detoxification pathways but they all need to be working efficiently as we are all living in a toxic world Including offal in your diet has a positive impact on your nutrition We are eating too much, too often and fasting gives your gut time to repair and recover Getting the basics right will get you 80% of where you want to go Increasing your water intake is vital and many people don’t drink enough to keep all their cells hydrated BEST MOMENTS ‘Build predictability into your biology to gain the trust of your system’ ‘It’s curiosity about venturing out to your new higher self’ ‘There is not much that compares with animal organs to eat for nutritional value VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Matty Lansdown How to Not Get Sick and Die Podcast ABOUT THE GUEST Matty Lansdown Matty Lansdown is a scientist, nutritionist and health coach that specialises in weight loss and self-confidence for women and busy mothers. Starting out in the field of nutritional epigenetics and spending several years working in hospitals as part of a disease research team, Matty believes that most disease and illness is not due to bad luck but as a result of poor nutrition and lifestyle choices. Matty’s extensive experience allowed him to uncover the deeper challenge people have with health which isn’t about calories or kale, but in fact mindset and behaviour change. Having been on his own personal development journey, Matty is now super-passionate about showing people how to level up their health so that healthy habits and the best food choices are easy and natural. Likewise, Matty’s weekly podcast “How to NOT Get Sick and Die”, provides his followers and clients with a deep dive into nutrition and how to develop healthy habits that last. CONTACT DETAILS Matty Lansdown 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 LinkedIn High Performance Health FB Group

Second time guest on the podcast Emily Fletcher, best-selling author of ‘Stress Less and Achieve More’ and Founder of Ziva Meditation talks with Angela about Ziva Kids and empowering a whole generation to feel their feelings. In a world where stress is a potential constant giving kids the tools to feel and process their emotions is about equipping them with a cure for stress that they can use throughout life This is an episode for anyone who wants to empower their children with the skills to access their own innate intelligence and consciously create a life they love KEY TAKEAWAYS Ziva is empowering a whole generation of kids to feel their feelings Having a third person there can make you feel safer and more prepared to open up about experiences Many of us are not trained to feel and process our emotions because we don’t feel safe enough Because as parents we haven’t been given the tools to feel our own feelings when our child is in pain or feels sadness or fear it’s like your feelings magnified Pain creates pain and in order to fix it we inadvertently repress and diminish the feelings of our children There are big feelings when we are trying to accomplish big things Uncertainty is one of the hardest things for humans, especially children, to handle both psychologically and emotionally There’s a cure for stress and it is meditation We have a responsibility to equip our children to move through the long-term impact of the pandemic with as much grace and elegance as possible because they have sacrificed a lot for us Manifesting is the art of consciously creating the life you love If you stay in a place of gratitude you are programming your brain to look for more of it If you are in a state of fight or flight then there isn’t any room for your dreams We always find evidence for what we believe so why not chose to believe you are lucky BEST MOMENTS ‘Ziva empowers an entire generation to feel their feelings and move through to a new now’ ‘You are moving beyond the realm of thinking and into the realm of being’ ‘When your body is guiding and healing itself and going on its own circadian rhythms you are tapping into your own innate intelligence, your body’s own human capacity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ziva Kids Meditation Stress Less, Accomplish More by Emily Fletcher ABOUT THE GUEST Emily Fletcher Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for performance. She has taught over 25,000 people the skill of meditation. She is an international speaker and author. Her best-selling book, Stress Less, Accomplish More, debuted at #7 out of all books on Amazon and has been translated into 12 languages. The New York Times, Good Morning America, The Today Show, Vogue and ABC have all featured Emily’s work. She’s been named one of the top 100 women in wellness to watch and has spoken at Apple, Google and Harvard Business School. Ziva graduates include Oscar, Grammy, & Emmy award winners, Navy SEALS & NBA players. The Ziva Technique is a powerful combination of mindfulness, meditation and manifesting designed to help you get better at life, not meditation. 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 LinkedIn High Performance Health FB Group

Charlie Bailes is the CEO & founder of CB Supplements, a company specializing in helping people thrive with multi-collagen protein products. He talks to Angela about the development of his collagen supplement and explains how and why collagen is such an important element of any human being. Charlie’s focus is on inspiring and helping others on their health journey and this is a great opportunity to hear about how he’s achieving it through the power of collagen in this fascinating episode. KEY TAKEAWAYS Collagen is the most abundant protein in our bodies. Most collagen in our bodies is type l, ll or lll Collagen is part of our internal organs, the connective tissues and joint material, type l and lll are our skin, hair and nails and type ll is our joint material, most collagen products are type l and lll Collagen supplements are sourced from both bovine and marine sources. In our products, we use all of the animal which increases the different types of collagens We are trying to be a resource for people who want to achieve health Collagen breaks down into amino acids and what makes it special is the peptides it is high in When you consume collagen, your body recognises the very specific peptide chain and knows it should use it to fix and repair connective tissue Collagen is vital for the repair of tissue and for longevity If you take collagen, you are giving your body what it needs to repair itself Our bodies are good at making collagen, but the production declines every year Our vision is to improve the health of anyone who wants it We started making diet and lifestyle changes and it was transformational for our health You are the driver of your own health, and you can make positive changes Collagen can help with digestion function because your intestine is constructed with collagen Our bodies are smart they just need the right input to be able to heal We have a lot of non-protein materials in our products that are magical in building health BEST MOMENTS ‘Essentially humans are made of water, gas and collagen’ ‘We are trying to meet people where they are in health journey’ ‘We try to find creative ways to get a scoop into the kids everyday’ ‘Health is a pile of 10 slices and collagen is one of those slices’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website https://cbsupplements.com/cc/does-collagen-break-fast/ CB Supplements ABOUT THE GUEST Charlie Bailes is the CEO & founder of CB Supplements, a company specializing in helping people thrive with multi-collagen protein products. As a collagen expert, he often talks about its nutrition benefits on different podcasts ( B2B Growth) to help people solve various health issues from joint recovery and productivity to even sleeping better at night. He’s also a husband, a dad of 3, a crossfitter, and a health nut (obviously). He loves meeting new people and having meaningful conversations. His main goal is to inspire others to act to help themselves. He can bring value to any audience that’s interested in health and biohacking topics, entrepreneurship, and, in general, living a higher-quality life." 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 LinkedIn High Performance Health FB Group

Alisa Vitta, pioneer of female biohacking, women’s hormone and functional nutrition expert and author of the best sellers ‘Woman Code and ‘In the Flo’ talks to Angela about how to harness your hormones and feel great every day. The links between nutrition and hormones are well established and when women understand their infradian system they can make changes throughout their cycle to make sure they can work at their optimum throughout their cycle. This is a great opportunity to understand more about your infradian rhythm and how you can learn to lean into what you are naturally inclined to do at a particular time in your cycle bringing peak performance and feeling great every day into your life. KEY TAKEAWAYS Hormonal ratios have to be in optimal balance and when they are you have no symptoms no cramps, no PMS and no heavy bleeding just a healthy vibrant cycle and the benefits that come with that. The infradian rhythm influences six different systems in the body – your brain, metabolism, the immune system, your microbiome, your stress response system and reproductive system The reason the infradian rhythm has been left out of the conversation is because women have been actively left out of medical fitness and nutrition research You are disrupting your infradian rhythm constantly because you didn’t know it existed and you weren’t told how to take care of it The cycle thinking methodology builds on foundational pillars and finally, you can start to feel like you are supposed to Your metabolism changes during your cycle, in the first half it’s slightly lower so you can and should eat slightly lower calories In the second half of your cycle your metabolism speeds up and you will need to eat more calories each day, if you don’t then you start to store more fuel as fat. You need to alter your calorific intake according to where you are in your cycle Your resting cortisol levels are lower in the first part of the cycle making it a good time to do higher intensity training. As you move into the second part of the cycle resting cortisol levels are higher and you should do strength training Postpartum you should be eating to replenish yourself and rebuild the micronutrients in your body Perimenopause starts at 35 and is the unwinding of the infradian clock Every ovulation is an opportunity for your body to protect your brain, heart and bones both today and beyond the reproductive years Your routines need to change 4 times a month to keep in a peak performance state and you need to be aware of where you are so you can work at your optimum throughout your cycle. BEST MOMENTS ‘Women from their first period to their last are governed by their infradian rhythm’ ‘Your infradian rhythm touches every aspect of your life and if you lean into what you are naturally inclined to do at that particular time’ ‘80% of women will have a hormonal problem at some point in their lives’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Floliving In the FLO - Alisa Vitti Woman Code by Alisa Vitti 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 LinkedIn High Performance Health FB Group

Brian Keane is a multiple best-selling author and is one of the most well-known faces of the Irish health and fitness industry In this in-depth episode, he talks with Angela about how you can get both fit and lean and stay healthy and explains why it involves really understanding nutrition and the role training can play. With an incredibly strong mindset, Brian has achieved many global fitness challenges and shares great content on how to build confidence by consistently keeping your promises to yourself, listen in and hear more KEY TAKEAWAYS Challenges and events made me stronger mentally every time and growth comes from challenging yourself You keep the end in mind and then break the journey down into smaller goals Most things are the most difficult at the beginning. You need to focus on what you can do today that will help you tomorrow Recovery is easy to neglect because it’s easier to keep pushing I’m very productive in the time I allocate for business and everything is systemised, the entire business can run effectively without me Get clear on the things you should be saying yes to and better at saying no Looking good, staying healthy and weight loss don’t necessarily go hand in hand Fat loss is as simple as understanding that if you are in a calorific deficit, consuming fewer calories than you need, you are going to tap into stored fat and burn it as fuel. When you resistance train you boost your metabolic rate and burn more calories Resistance training is one of the most under-utilised ways to lose body fat Calories are really important to understand but there are a number of other factors that impact on weight loss If you are working to a calorie deficit and not losing weight look to see what maybe the underlying issue You build confidence by consistently keeping promises to yourself but often the mistake made is to make the promise too big It’s the small consistent things we do over time that build confidence Learn to look at failure as feedback and make the changes needed to succeed There is a time for tough love and a time to be compassionate with yourself BEST MOMENTS ‘There is a magic to be about early in the morning’ ‘Get better at saying no to things and your life will become considerably easier from that point on’ ‘I was lean and muscular but I definitely wasn’t healthy’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Brian Keane Fitness 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 LinkedIn High Performance Health FB Group

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 High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Libby Weaver 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 LinkedIn High Performance Health FB Group