High Performance Health

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

Dr Lara Briden, best-selling author of the ‘Hormone Repair Manual’ and the ‘Period Repair Manual’ talks to Angela about the changes that take place during peri-menopause and shares great information on not only impact but also what women should do to support their bodies through this critical time. She explains why sleep is so important and some of the ways you can improve insulin sensitivity and build your metabolic reserve in this informative episode and how to positively navigate this crucial stage in life. KEY TAKEAWAYS Progesterone is a calming hormone and interacts with the data receptor in the brain Every one shifts to more insulin resistance when they are peri-menopause Sleep improves your physiology, insulin sensitivity and sets you up for the day The worst symptoms, if you do suffer with symptoms are in the 10 years prior to the final period and the first year afterwards It’s temporary it’s not how you are always going to be when the brain has completed its recalibration things will be better When there is insulin resistance it’s difficult to have metabolic flexibility and burn ketones as an alternative to glucose The goal is to feel well and its achieving a balance between the benefits of fasting and low carb versus stress hormones Magnesium and Taurine support the mitochondria and both directly calm the nervous system supporting good sleep If you are metabolically healthy and you have had enough protein then fasting should not be difficult The protein leverage hypothesis is the idea that we will keep eating until we have had enough protein and when you reach this point you will stop eating If you don’t have the stomach for protein you are not ready to eat Peri menopausal allergies are related to the connection between high oestrogen and cells that release histamine BEST MOMENTS ‘How you behave in the peri-menopausal years is so important’ ‘The priority in your mid to late forties has to be sleep’ ‘It’s a time of such change that it is a critical window for your health’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Hormone Repair Manual Period Repair Manual 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 Neil Paulvin about peptides, biohacking your brain and longevity in this fascinating episode that is packed with informative content about health and lifestyle optimisation With a practice specialising in anti-ageing, health optimisation and biohacking Dr Paulvin combines personalised functional medicine, manual therapy and a truly holistic approach to help his patients live better and perform better and explains how versatile peptides are in the journey to optimal health KEY TAKEAWAYS Peptides are small complexes of amino acids and work on specific areas to achieve wide-ranging results They work well on gut health, optimise brain health, recovery anti-ageing and the vanity peptides You can take peptides in different ways including via creams, nasal sprays and pills - injections are no longer the only way to administer peptides There are some cosmetic peptides for skin health done through micro-needling Mitochondrial peptides shown to increase life span including SF31 which works on bioregulators work on specific hormone systems and are sometimes referred to as the cousins of peptides BPC157 is great for gut health and tissue repair and can lead to significant recovery You can be really successful impacting positively on gut health with specific peptides Most peptides don’t have a significant downside for the majority of people Peptides can be used in a cream formulation as part of your skincare routine Sleep can be optimised using peptides that enhance sleep, with deeper sleep and enhanced longer REM sleep Treatments can be mixed and matched according to the specific needs of the individual The one size fits all diet is a nonsense everyone is different and people have varying lifestyles Everything is specific so you need to have the right stack, combining the right peptides and other supplements to achieve optimum results BEST MOMENTS ‘Peptides are insanely versatile’ ‘Most peptides are relatively clean and have fewer side-effects when compared with prescription medications’ ‘People say their sleep is 50-60% better’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Paulvin 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

Dr Jen Haley, dermatologist and host of the ‘Radiance Revealed’ podcast talks to Angela about skin health and how our skin, as the largest organ in the body is a visible indicator of what’s going on deep inside. They discuss the many toxins the body is now dealing with on a daily basis and how 90% of what we decide and chose in our lifestyle determines our health. Skin health is something everyone cares about and this is an amazing opportunity to hear about what makes the difference and how to achieve optimum skin health. KEY TAKEAWAYS UV light is a huge factor in extrinsic aging and can cause pigmentation and the breakdown of collagen You can slow down the aging process if you modify your lifestyle in small incremental ways Sunlight is important for the body but protection is vital, you need to balance the enjoyment of the sun with exposure that can be damaging During the day the skin is designed to protect and adding anti-oxidants with peptides will help. During the night our bodies are in a renewal and repair phase and retinol can help with this You should cycle your skincare to make sure you are in tune with what your body needs More medical grade products have the ability to penetrate the skin further Anything that you can do to stimulate lymphatic drainage will help Rosacea is linked to the gut microbiome and its balance Sugar and high glycaemic load is associated with acne Anything that is processed will be very quickly converted to sugar by the body Fasting is important to allow regeneration, repair and to get rid of zombie cells You need to consider filtering water to make sure you are getting the cleanest water possible Cellulite has been challenging for a long time but body brushing and weight bearing exercise can help. If something is going on with your skin, as an organ it’s not limited to the skin it’s also going on inside your body BEST MOMENTS ‘Sugar binds to proteins in the body causing a loss in structure of the collagen’ ‘30 years ago we weren’t consuming the processed foods we do now’ ‘Weight lifting helps the bones all over the body’ 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

Dr Sarah E Hill, research psychologist and author of ‘How the Pill Changes Everything; Your Brain on Birth Control’ talks with Angela about what is really happening to your brain and your body when you are taking a hormonal birth control. They discuss the potential impact and effects of influencing hormones during post pubertal construction along how being on the pill can influence women in their partner choices. Hormonal birth control has been transformative in women’s lives but understanding how those hormones influence developmental processes and the production of cortisol is vital. This episode has hugely informative content that all women should hear about how hormonal birth control can influence how you think, feel and experience the world. KEY TAKEAWAYS When you take hormonal birth control the primary mechanism of action is the brain because the brain controls ovulation For women pregnancy requires almost every single major system in the body to change in some way There are hormone receptors all over the brain and body and our bodies are incredibly sensitive to our sex hormones When oestrogen increases it increases women’s desire and a preference for men with particular masculine facial cues With diverse MHC genes your body recognises a greater number of antigens and can respond to them Women should be aware that being on the pill can influence their partner choices Hormones have both activational affects when they influence something immediate and organisational effects where the hormones are influencing developmental processes that are creating structures in the body Hormones direct the way the brain is constructed during post pubertal construction and any hormonal change will affect this The research has shown that women on hormonal birth control have a blunted cortisol response to stress Cortisol helps the body cope with the stressful situation and to process memories to cope better in the future BEST MOMENTS ‘Research is now confirming what women have long suspected that taking the pill most affects your brain’ ‘The brain is incredibly plastic and will find ways around things that aren’t organised in the way it needs’ ‘Stress and cortisol release means that something important is happening’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website How the Pill Changes Everything; Your Brain on Birth Control Sarah E. Hill 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

Dave Asprey founder and chair of Bulletproof and 3 times New York best-selling author talks with Angela about the benefits of bulletproof coffee and the science behind the bio-hacks that make a difference. He shares an insight and great tips about routines he uses to achieve optimum health and performance and how he has honed and developed them to achieve maximum metabolic flexibility. There is something for everyone in this episode from the inspiration to get started through to great content on how to develop and upgrade yourself to achieve the changes you want. KEY TAKEAWAYS Metabolic flexibility is the ability to turn any available nutrient into energy efficiently and quickly When you are metabolically flexible you can take all of the air and all of the food and combine it to make electricity During a fast, you are in repair mode and bulletproof coffee is a hack that doesn’t affect insulin levels MCT oil raises ketones more than coconut oil Women don’t do usually do as well fasting as men who will typically do 2-4 hours longer. Bulletproof coffee changes the voice in your head about food If you are exercising make it intense and make it short. If you move for twenty minutes a day it does good things for energy production You need to space out exercise because recovery is when growth happens Our peak energy and movement time is in the afternoon When you combine light exposure and food exposure you can shift your sleeping window to whenever you want. It’s important to know which exercise works best so you can focus your time efficiently The most important variable in sleep is light exposure Plants produce toxins as part of their survival mechanisms and humans can tolerate the toxins but too much does have an effect on the body If we eat plants with lower toxin levels our biology works better. BEST MOMENTS ‘You can look at a plate of doughnuts and you just don’t want them there is no inner dialogue, no willpower needed and fasting becomes easy’ ‘I want this to be painless for people and with bulletproof coffee you are simply not hungry’ ‘I don’t want to be hungry; I want my brain to work all the time and my body to look the way I want’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website BulletProof website BulletProof radio 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

Debbie Potts health and fitness coach, nutritional therapist and author of ‘Life is Not a Race’ and ‘The Wholestic Method Manual’ joins Angela to talk about her own journey from high performing athlete, in the best shape of her life, to an individual with chronic stress and how taking ownership, slowing things down and learning to both manage stress and understand the stressors have all played a part in moving forward. They discuss the power of tracking and reviewing data so you know exactly what is impacting you and how to make the changes that improve both health and longevity KEY TAKEAWAYS It doesn’t matter what you do everyone has different stressors and these accumulate over time. Both internal and external stressors accumulate until it becomes chronic stress With the goldilocks affect too much of anything, whatever it is doesn’t help and too little of anything is also a negative Metabolic dysfunction affects every area of your life and if you have metabolic disfunction you can’t achieve your true potential in life A disrupted metabolic function can cause weight gain, fatigue and a feeling of loss of identity Knowing what your HRV makes a huge difference in understanding what makes the difference It’s empowering when you understand the data Many of the chronic conditions seen currently are connected to mitochondrial health Learning how to manage your own stress and recognise the red flags and stressors for you is key If you don’t track and review the data you don’t know what the impact is and the recovery that needed for your body It’s a genetic thing that some people are more susceptible to stress than others Understanding the data gives you something tangible to work with BEST MOMENTS ‘I went from being in the best shape of my life to gaining 30 pounds and having an afternoon nap instead of a workout’ ‘I was probably doing everything a little too much’ ‘I’m biohacking myself to improve longevity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The WHOLESTIC Method, Manual & Workbook - Debbie Potts Debbie Potts 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 Carrie Green author of the best-selling book ‘She Means Business’ and founder of the ‘Female Entrepreneur Association’ helping others turn their dreams into reality They discuss why anything is possible if you put your mind to it and how having the courage to go all in and commit changed Carrie’s life. Confidence and clarity come from taking action and this is a great opportunity to hear how positive thoughts lead to decisions and outcomes that help you grow, flourish and achieve the right mindset for success. If you get intentional, have the focus and take action you can achieve whatever you want. KEY TAKEAWAYS You can learn how to do anything and if you put your mind to it and apply effort anything is possible Sometimes we have big ideas and then blow them up to a point where they seem impossible Imposter syndrome can be really difficult to overcome Any change needs to come from within yourself Without intention, you are stuck in life Our thoughts and how we feel determine the decisions we make, the decisions we make determine the actions we take and the actions we take determine the outcomes in our lives It was about committing and going all-in with my idea, dancing around the edge of it hadn’t worked. Everything became easier when I went all in and everything changed There is always resistance but there is also the point at which you realise you want your life to be purposeful Confidence and clarity come from taking action and telling others gives you accountability The challenges are there to help you grow as a person The purpose of life is to grow and flourish as a person It’s about identifying what makes you feel accomplished and will get you a result. Motivation comes from taking action BEST MOMENTS ‘Anything is possible if you put your mind to it’ ‘I have a special power because I know how to get the best out of myself’ ‘If you are not intentional you are just drifting through life’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Female Entrepreneur Association 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 Anna Cabeca author of ‘The Hormone Fix’ is someone who knows exactly how you can optimise your hormones to look and feel fantastic and in this episode, she shares great content on exactly how to bring your body into balance. She explains the crucial role oxytocin plays with low levels often resulting in feelings of disconnect and how you can increase your levels through practising the art of gratitude and understanding the importance of being present. The body has the ability to heal itself using natural products and Dr Anna Cabeca discusses how healing foods and healing practices from around the world combined with understanding how your body works can make all the difference KEY TAKEAWAYS When cortisol is up oxytocin is down and low oxytocin can result in you feeling disconnected When you incorporate more fun and joy into your life you can raise your oxytocin Raising oxytocin is one of the quickest ways to bring cortisol into balance When you are in a physiological state of disconnect it can be very difficult to understand what makes you happy You have to leave the past behind, practice the art of gratitude and be in the present to increase levels of oxytocin. Urine is a biomarker and checking it every day can help you to get in tune with your body The more alkaline your urine pH the more decreased diabetes, heart disease, cancer and other inflammatory diseases De -hydration causes more acidity and hydration supports an alkaline state if the water is filtered Fluid restriction during food intake is vital to allow the digestive enzymes to be able to work efficiently. If you are creating a physiology that is alkalinising then fasting can be very successful If you have a good night’s sleep you should wake up alkaline Maca is an indigenous root to Peru and has many positives including helping the adrenals when they are in over or underdrive and supporting detoxification The body has the ability to heal its self-using natural products, understanding your circadian rhythm and balancing hormones naturally BEST MOMENTS ‘Getting keto green is a diet and a lifestyle’ ‘Whatever your diet you can’t assume you are alkaline and you can’t assume you are in ketosis you have to check’ ‘We see an improvement in our hormones when we go keto green and when you balance the alkalinity factor its game changing’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Anna Cabeca The Hormone Fix by Dr Anna Cabeca 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

John Gray author of one of the most influential relationship books of all time ‘Men are from Mars; Women are from Venus’ is talking to Angela about how we are all now living in a different reality which has changed our hormonal foundation and means we now need a revised approach to develop the relationship skills required in such a complex world. They discuss how you can work towards a balance between your masculine and feminine and achieve an open heart being authentic in your relationship if you learn to understand and feel your deeper emotions. KEY TAKEAWAYS When women are stressed their oestrogen levels are low when men are stressed their testosterone levels are low Connection is one of the key elements in oestrogen going up We are not designed to be together all the time. detachment for men can increase testosterone We long for connection but if we get too much it has the opposite effect You need the right balance of connection and separation if you are solving problems with confidence your testosterone is rising Previously men were taught to meditate and this was an effective way of rebuilding testosterone Part of men’s bonding happens when women’s oestrogen is very high You need higher levels of testosterone to sustain interest in someone you love than someone you don’t love Women have the feminine power of attraction to draw in opportunity and it’s then the masculine that makes use of it There is more to the world than what we can see and hear. Find in your heart peacefully what it is you really want in your life If you are both analysing and feeling you can experience feeling the deeper emotions When you learn how to process your emotions you can grow and manifest your potential I recommend a positive mindset, good nutrition and sometimes supplements if you are going through a crisis The ultimate accountability is when you have the source of happiness within yourself BEST MOMENTS ‘You need love and when you feel this your oestrogen levels go up’ ‘The world is a projection to help you get in touch with how you feel’ ‘What holds a man’s attention is vulnerability, emotion and authenticity VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website MarsVenus website Beyond Mars and Venus: Relationship Skills for Today's Complex World, John Gray 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 Mindy Pelz, a women’s fasting expert specialising in fasting for women over forty talks to Angela about her own journey and the five key principles that she has created to support a successful fasting lifestyle. She explains how she made the lifestyle shifts that have taken her from a chaotic time in her forties to the smooth and easy experience of her early fifties. This episode has informative lifestyle fixes for menopause and great content that can be acted on immediately to change your life positively starting now. KEY TAKEAWAYS You have to stop eating all day – we operate with two energy systems, one where we burn energy from what we eat and one where we burn energy from fat. You cannot get to the energy system burning fat without fasting You need to be sensitive to the fact you become more insulin resistant in your forties and beyond 5:1:1 variation works with 5 days of intermittent fasting, 1 day of extended fasting and 1 day of eating Vary your foods through keto variations There are specific bacteria in the gut that break down oestrogen You have to become insulin sensitive to make oestrogen but you also need a healthy liver and the right bacteria in the gut to break oestrogen down so that it can enter the body Detoxing makes the biggest difference to your hormones. You need to stop toxifying yourself, review what you put on your skin, what’s in your environment and what you are putting into your body You can stimulate autophagy so the cells are detoxing themselves Infertility, challenging menopause and compromised immune systems are all toxic issues A toxic-free environment must be a priority Exercise variation is the key to successful training over forty. The goal is to build a fasting lifestyle that can successfully make a difference and be maintained. BEST MOMENTS ‘When you are operating from a ketogenic system all these healing switches get turned on’ ‘Going back to local can help you to know about where your food has come from’ ‘There is benefit in having high protein and low protein days’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Mindy Pelz 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

Dr Stacy Sims, applied researcher, innovator and entrepreneur in human performance talks with Angela about intermittent fasting, exercise, the keto diet and achieving body composition. As a globally recognised expert on sex differences in training, nutrition and environmental conditions she shares great advice and insight into the factors that affect women in nutrition and exercise when they are working towards achieving good health and what makes a difference. This is a great opportunity to understand more about how to work with your physiology for performance, health and well-being with great content for any woman who wants to know more. KEY TAKEAWAYS If you are layering exercising and intermittent fasting its above and beyond the stress that a woman’s body should experience. If women lower their calorie intake and have a long period of not eating the resting metabolic rate lowers and they experience tiredness and this in time can result in disrupted cycles. You need to consider your diet and nutrition together along with how it affects your daily life. Cortisol naturally rises during peri-menopause, one of the responses from having lowered oestrogen and progesterone is more cortisol. If you are eating an evening meal and then nothing until breakfast the next day you are getting a twelve-hour daily fast. To combat a low energy reserve you need to make sure you are getting good quality sleep. Protein is the building block for many things and having good quality protein in your diet and adaptogens will support good recovery and sustaining good health You need blood flow monitoring with whatever device you are using to gain a more accurate picture of what’s going on Adaptogens can support your symptoms with less intensity and can be tried prior to any hormone replacement. The pill disrupts your endocrine system because it down-regulates your natural oestrogen and progesterone The oral contraceptive pill affects many other systems in the body such as HRV, the pattern of your response is different, it also decreases strength capacity With exercise, you should be either be working low and slow for recovery or doing high intensity with low repetition you need remove the grey ‘mid area of exercise’ that stresses the body with no results. When exercising if you work in the 4-6 rep range you will get both hypertrophy and strength. BEST MOMENTS ‘The whole hormonal experience is a long way from what men experience’ ‘It’s not about time in the gym it’s about how high the stimulus is’ ‘There is a silent pressure and burden for women with all the elements that they are dealing with on a day to day basis’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Stacey Sims 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 talking again with Patrick McKeown, world-renowned Buteyko expert and author of multiple best-selling books about breathing and the influence it has on other functions of the body. In this fascinating episode, they discuss how breathing can control your blood pH and circulation along with the importance of enhancing your vagus nerve activity to bring balance between the parasympathetic and sympathetic systems and how breathing is key in achieving this. They also discuss how breathing activities are successfully used to bring asthma under control and the positive benefits for individuals who have been taught specific breathing techniques in the management of their asthma. KEY TAKEAWAYS There are a variety of influences on breathing including genetics, hormones, lifestyle, and environment. The primary regulator of blood pH is breathing People with cold hands and feet often have poor breathing patterns, blood vessels are constricting because of the lower carbon dioxide Women breathe differently from men and this because of hormones It’s important to gain some control over your breathing because you can exert control to change things Women should track their breathing using the Bolt Score. The lower the bolt score the closer women are to exhibiting symptoms If you can improve the biochemistry of breathing you can improve circulation and calm the central nervous system It’s important to change and improve our breathing patterns during rest because it’s these breathing patterns that influence breathing when we sleep Nasal breathing is so much more efficient than mouth breathing which is about a fight or flight mode. When you bring the body into relaxation you can do this through a slow prolonged exhalation Our physiology can influence whether we are in a state of relaxation or not How you breathe during the day impacts on how you sleep. For 15 minutes prior to sleeping slow down your breathing to stimulate the vagus nerve BEST MOMENTS ‘Breathwork training should be done alongside medical treatments’ ‘The pressure of carbon dioxide in the blood is determined by the carbon dioxide in the lungs and this is decided by your breathing’ ‘Humming and cold water stimulate the vagus nerve’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Breathing Cure - Patrick McKeown 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

Eliza Kingsford is a mind/body practitioner, licenced psychotherapist and leading expert in weight management and body image. She talks with Angela about weight loss and how we all stay stuck in our own story and pattern, repeating it over and over unless we are able to move out and change the paradigm. When you are able to change your paradigms and work effectively with the energy you have you are better equipped to deal with everything. You can objectively look at any situation and ask the questions that will move you forward and Eliza shares great content about how anyone can change a paradigm when they learn how to connect with the alignment of themselves. KEY TAKEAWAYS The first step is to examine your values and what you believe. Looking at what you have and don’t have will tell you what your beliefs are. Our results are a reflection of our paradigm. You can give people all of the tools they require but if the unconscious paradigm hasn’t been addressed you will always go back to what your beliefs are. At our core, we are all just energy beings and you attract the energy you put out. Your emotions are the indicator for your energy field and whether you are out of alignment Until you have a clear understanding of where you are going the brain pulls information from the past. You need to stop doing everything and turn inward to concentrate on your vibration and blueprint, where you are going. Focus on repetitive action and actively engage with rituals and tools that will shift you from your current pathway until the person you are becoming is your new normal The more you surrender to the process without rules and obligations the easier it is for the energy. Surrender is not about giving up it’s the opposite it’s what keeps us out of our way and stops the messages such as ‘I can’t’ Words are just a representation of your physical emotions the vibration, the emotionality, is what changes our outside world It’s not what we say that matters it’s how we feel, the vibration that changes BEST MOMENTS ‘Whatever your story, it’s what you will achieve in life’ ‘The more you surrender and slow down the quicker the change will come’ ‘Everyone needs to connect with the alignment of themselves’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Eliza Kingsford Brain Powered Weight Loss - Eliza Kingsford Breaking the Habit of Being Yourself - Joe Dispenza 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

Rachel Clarkson ‘The DNA Dietitian’ talks with Angela about the wealth of information you can find out from your DNA that can empower you in customising your nutrition for optimal health and longevity. As a dietitian specialising in nutrigenomics, she shares a fascinating insight into this area of science and the positive changes that individuals can make when they understand their own genetic makeup. Nutrigenomics is about optimising the expression of your genetics and the opportunity to take the guesswork out of your diet, a powerful element in the jigsaw of health and longevity. KEY TAKEAWAYS DNA is the genetic code that tells the body what to do and what it should be. Nutrigenomics looks at specific variations in DNA that alter how you process the nutrients taken in through food and supplements Knowing your genetic makeup can be empowering in changing your lifestyle Different nutrients have different variations of ‘snips’ that alter one response People with the AA genotype variation of the FTO are more likely to respond well to a high protein diet The area of nutrigenomics doesn’t predict obesity or the likelihood of being overweight the variation of the ACTA gene that someone processes can be thought of like colours, you can either have the pink, blue or green variation. Depending on the variation you hold you process nutrients differently Having the AA variation means are more likely to feel satisfied and not overeat. When you understand your genetics, you can begin to bio-hack your body to achieve optimum health If you are living a life not based around health then you will probably have some bad genes being expressed Having information about yourself is motivating and being able to track progress also motivates. People are more motivated to make change when they are given dietary recommendations through a regulated health care professional about their genetics An individual’s requirements will differ according to what they do day to day. You can target specifically taking the guesswork out of your diet. BEST MOMENTS ‘It’s powerful that individuals are more likely to make change when advice is specific to them’ ‘It’s important that advice is understood as part of the jigsaw’ ‘There needs to be more education to help people acknowledge the benefits’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The DNA Dietitian The DNA dietitian 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

When Chase was medically discharged from the military he faced having to start life all over again and in this inspirational episode, he talks to Angela about his journey and his ultimate goal in life. You have to choose to find a way in life and Chase discusses how he learned to look at things differently, taking complete ownership and meaning over his life making a conscious choice to think differently and take different actions seeking the problems and focusing on finding the right solutions to move forward in the right way. KEY TAKEAWAYS At the time I was on active service it was during the global war on terrorism so it was a high-stress environment. When I was medically discharged and had to start life all over again. I knew I was going to have to look at things differently. It was strength training in a gym environment that provided the opportunity to work specific muscle groups The human body is extremely resilient, it can suffer and endure a lot and it can overcome a lot if you can focus on how to rehabilitate it in the right way. No matter what got you there you have to look at things a bit differently to move forward My ultimate goal is to continuously learn and to help as many people as possible. Sharing your message and reaching a bigger audience is what makes a difference. You have to build a community, a support system of those people who want you to succeed. You have to choose to find a way in life. You have to decide to go problem hunting You have to take complete ownership and meaning over your life You have to make a conscious choice to think differently and take different actions. Where the mind goes the body will follow. I got very clear on who I was and how I wanted to show up in the world. I constantly check in with myself about how I’m feeling and what I need. BEST MOMENTS ‘Walking regularly is hugely under-rated, it has benefits for both mental and physical health’ ‘When you are in active service during a time of war every day could be the day of something happening on a grandiose scale’ ‘I knew I was going have to look at things differently’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ever Forward Podcast with Chase Chewning Chase Chewning 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

Phoebe Lapine is a gluten-free chef and author whose latest book is ‘SIBO Made Simple’ provides great content and information about SIBO, the root causes and how it can be treated along with healing recipes and practical strategies to rebalance the gut. She also shares concise information about how the gut’s protective mechanisms work and the issues that can lead to SIBO. With gut health being incredibly important for many functions in the body achieving the right balance is key and Phoebe, as a SIBO sufferer, knows exactly what it’s like and provides great practical advice on how to heal. This is an episode that will tell you everything you need to know about SIBO from what it is and isn’t to how to treat it effectively. KEY TAKEAWAYS If there is a breach of the small intestinal wall by bacteria they are then in direct contact with your immune system. Damage to the intestinal wall can lead to a leaky gut issue which can create a feedback loop with autoimmunity and this can cause systematic inflammation. The gases bacteria release are inflammatory and damaging SIBO is complex and usually a result of more than one of the body’s protective mechanisms having issues. Any deficiency in the natural microbial substances that we make or deficiency in the immune system can result in SIBO. The migrating motor complex carries food through the intestine and damage to this can be a cause of SIBO. A gut not functioning well will mean issues in the conversion of T4 to T3. T3 is essential for many functions in the body including the production of stomach acid and fuelling the migrating motor complex. if you have a hormone imbalance such as oestrogen dominance the conversion will be even more challenging for T4 to T3. Bacteria carry their own histamine load and it’s all about keeping everything in balance. 50% of people with SIBO will also have some sort of fungal overgrowth as the lack of balance will cause overgrowth not only in the gut but also in other areas of the body There are 3 main treatments for SIBO antibiotics, herbal antimicrobials and an elemental diet. BEST MOMENTS ‘The reason some people have chronic SIBO is that they have not treated the root cause’ ‘In the body, there is always a check and balance’ ‘Gut health is incredibly important for all functions in the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website SIBO Made Simple - Phoebe Lapine SIBO Made Simple Phoebe Lapine 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 Brain Care Club founder and co-founder of Heights, Dan Murray-Serter. Heights have created the world’s first Brain Care supplement designed to enhance mental cognition and performance and use their platform to help people to achieve optimum brain health. Dan shares the values that sit at the core of Heights and explains how they go where people are and share content in ways that people can easily engage with and listen to as they fulfil their mission to help people learn about how to take care of their brains. There is great content in this episode that will help anyone understand more about the most important organ in the body and how looking after it well, can make you feel more rested, focused, energised and rested. KEY TAKEAWAYS People don’t take care of their brains even though it’s the most important organ There is an area in the brain that nutrition plays a huge part in for mental health recovery People don’t take care of their brains even though it’s the most important organ Most people don’t have time to eat or take care of themselves properly and supplements are a good insurance policy. We wanted to build an uplifting company that’s all about taking better care of your brain People don’t have time to take care of themselves or the time to invest in themselves so as a brain care company we go where people are, share in a way people can engage with and help in a way they will listen to. If people are learning from our content then we are fulfilling our mission. We have been very purposeful about how we select our ingredients. Our DHA and EPA is directly from algae, fish, the most common source of omega 3, don’t synthesise omega 3 it comes entirely from the algae they consume. There are 8 B vitamins involved in optimum brain health. There are lots of studies that prove vitamins make a difference in anxiety and stress Most people are familiar with supplements but many products only contain the minimum requirement. There is a huge discrepancy between products and there is a lack of transparency in the supplement industry. Working with fresh ingredients is something very different in the supplement market. For optimum health, you have to train both your body and your mind BEST MOMENTS ‘Your brain is an organ and begins deteriorating from the age of 25, it’s shrinking’ ‘It’s a good insurance policy for your brain but the supplements will also benefit other areas of the body’ ‘Most people have never heard about looking after their brain’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Your Heights website Dan Murray-Serter 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 James Nicolantonio, internationally respected scientist and expert on health and nutrition talks with Angela about immunity, why and when intermittent fasting works and the importance of natural nutrition and balance. He explains the differences between the adaptive and innate immune system and how you can strengthen your own immune system through natural health and nutrition. He shares great content on what you should be removing from your diet and how refined sugars and carbohydrates impact the body along with the negative role of seed oils and the positive role of organ meats as part of your diet. KEY TAKEAWAYS The immune system is traditionally referred to as innate and adaptive elements The innate is an immediate response using white blood cells, macrophages and natural killer cells that attack the virus in a pro-inflammatory way. Your T cells and B cells adapt to destroy a virus in a focused way and are part of your adaptive system. The better adaptive immune response in memory to viruses the better you can deal with similar viruses when you meet them in the future Children have a better T and B cell response along with a higher innate response. Salt is used by our bodies to fight viruses but sugar dampens the body’s immune response. People with metabolic syndrome are 3.5x more likely to have poor outcomes from Covid You can fix the markers for poor metabolic health very quickly by removing refined sugar and refined carbohydrate intake People who are at a high weight with more fat will benefit from fasting more. Studies show that moderate exercise 3 to 5 days a week reduces the risk of upper respiratory infections An excess intake of sugar will lead to insulin resistance increasing VLDL which will increase triglycerides in the blood. Good amounts of omega 3 in your tissues means when there is inflammation your body can convert the omega 3 into resolvins and protectins. Remove refined carbs and sugar along with including organ meats as part of your diet to achieve better health. BEST MOMENTS ‘It’s important to keep your omega3 and omega 6 balanced’ ‘Minimise or eliminate the consumption of omega 6 seed oil’ ‘You can’t fix your age but you can fix your vitamin D levels’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Immunity Fix by James DiNicolantonio and Siim Land Dr James Dinicolantonio 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 Cate Shanahan is the best-selling author of ‘The Fatburn Fix’ and ‘Deep Nutrition’ and a leading authority on nutrition and metabolism. Her passion is helping people to feel their best through a healthy diet and she shares great content on the changes to our diet and why it’s worth looking at traditional diets to understand more about how and what a healthy human diet looks like. In a world where often the information we access is not complete, this is a great opportunity to understand more about creating a starting point for a healthy human diet. KEY TAKEAWAYS Previously the shared foundations for a healthy diet were eating fresh food in season, working with processes in nature and using all parts of an animal. Every organ has a different nutritional value Seed oils are an industrial product and most people now have no or very little animal fats in their diet. Globally people have moved from not just eating an inadequate diet to eating toxic fat calories. Fats become the outer membranes of your cells and your mitochondria If your parents and grandparents ate well then you can have genetic momentum We have been discouraged from thinking about traditional diets because of the fats. If you want a healthy gut biome get rid of seed oils in your diet and you will immediately start to notice the difference. Not everyone’s metabolism is functioning properly. The most common hunger experienced by people with weight issues is hypoglycaemic because your body needs calories, this is dangerous hunger and needs to be resolved. People come into the world with different genetic momentum. BEST MOMENTS ‘There is so much missing from the information we are learning’ ‘There is no disease that isn’t made worse by seed oils’ ‘You can raise your kids to eat a healthy diet, we have so much power to change our children’s lives’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Deep Nutrition: Why Your Genes Need Traditional Food by Catherine Shanahan The Fatburn Fix by Catherine Shanahan Dr Cate 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

Angela is joined by functional diagnostic nutritionist and medical exercise specialist, Jenn Pike who discusses the importance for women in understanding their four-phase cycle and how in doing this they can empower their health. When women learn to optimise their hormones and achieve the right balance they are able to achieve more and Jenn and Angela discuss the role that functional testing plays in understanding where you are and what you may need to adjust to achieve optimal and enduring health. KEY TAKEAWAYS The cycle is made up of 4 very distinct phases and you can be different in each phase. The four-phase cycle is in sync with the lunar cycle. Muscle is an endocrine organ with secretions that are communicating with other organs in the body. When you begin taking a contraceptive you stop ovulation The chemical progesterone is a level of mimicry in the body that is nothing like the hormones produced naturally. Synthetic hormones impact your gut microbiome. If girls had been educated about what was actually happening and to understand it’s an amazing and special part of being female they would be empowered. Every time a woman is put on a form of medication because of her period it’s like putting a mask over her face she is silenced The transition to puberty and the transition to menopause should be a beautiful thing. There are many different approaches before medication should be considered. When you are going into menopause look at the fundamentals of whether your blood sugar is stable. There are so many things you can do and functional testing can be really beneficial for women. 3T3 is what your body uses for regulating your cardiovascular, circulatory, neurological and other systems. BEST MOMENTS ‘The ovaries are like the final frontier they get all their messages from further upstream’ ‘Women have been unprepared and uneducated for so long’ ‘You need to become a lioness for your health and roar’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Jenn Pike website The Simplicity Sessions 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 Michelle Braude author of ‘The Food Effect Diet’ and ‘The Food Effect Diet Vegan’ is passionate about food and cooking working with her clients to make sure they can enjoy their food whilst achieving their weight loss goals. Working with a combination of science, choice and taste she has created the Food Effect Plan, a diet that is healthy and sustainable and has great results. Michelle shares some great advice in this episode from the importance of portion control to the benefits of whole grains, why starting the day with apple cider is beneficial and how to make your weight loss permanent. KEY TAKEAWAYS With the food effect diet, you can have what you want You will lose weight but the focus is on healthy eating and because it’s enjoyable it is sustainable as a lifestyle. People don’t always distinguish between healthy eating and healthy eating for weight loss Portion control is important even with healthy foods. Having two snacks is important and the mid-afternoon snack prevents overeating at dinner. You should aim to stop eating around 3 hours before sleeping A large part of the issues associated with gluten are actually about eating white refined bread and products filled with fats and sugars Whole natural foods are the key to a healthy diet A good quality probiotic has lots of benefits. Apple cider vinegar has been shown to have lots of benefits in terms of gut health, inflammation, helping with digestion. The Food Effect diet is completely balanced so whatever meals are selected there is no need to count calories or macros. In the attack phase, the intake is around 1,400 calories a day Sticking to the right foods is more important than counting calories. Stress is a huge factor, with higher cortisol levels leading to retention in fats. BEST MOMENTS ‘I’ve made the diet so it’s perfectly balanced and there is no need to count calories or macros’ ‘Lower and fat-free dairy always has a higher protein content than full fat equivalent ‘With The Food Effect Diet, you can have what you want’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Food Effect website The Food Effect Dr. 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

In this episode, Angela is co-hosting with Mindset Expert, Colin Hiles as they discuss how changes in life not only require a huge amount of individual effort but also the need for a positive mindset if they are to be successful. Colin shares great content about how status, certainty, autonomy, relatedness and fairness form a foundation that can help you to understand more fully your emotions and how they influence and impact on you. Currently, we are all moving through unprecedented times and this is a great opportunity to reflect on how change can work if you develop a positive mindset. KEY TAKEAWAYS Your status is your importance compared to others. Often we link our identity to the labels that we have. Certainty is the ability to predict the future and anticipate change Autonomy is a sense of control over events and the need to feel you have some sort of choice. Relatedness is a sense of safety and belonging to a tribe or group. Fairness is about the fair exchange between individuals and is deeply rooted within us all. When you change status, you can experience a feeling of being lost and unsure of who you are. Humans are social beings and there is a need to be connected to others. When you are trying to create change in your life it takes a huge amount of effort. All achievements are difficult at the start, messy in the middle and beautiful at the end Everyone has a negative bias but paying attention to strengths and little wins can help to keep a positive bias When you ask good questions, you drive the brain to work for you in a better way Many things we can do that will make us feel better don’t take very long BEST MOMENTS ‘Good questions are really the answer’ ‘Where focus goes energy flows’ ‘It’s good for humans on a chemical level to be connected’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance 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

Angela is with the Managing Director of Sunlighten UK and infrared expert, Joie Risk discussing the many health benefits of infrared saunas. With technology that brings near, mid and far-infrared light therapy to a sauna, detoxification, relaxation, improved cardiovascular function and circulation along with pain relief and reduced inflammation are all possible benefits with regular use. This is a great opportunity to hear about how infrared light therapy can help the body in a variety of ways and what to consider if you are looking to invest in an infrared sauna for yourself. KEY TAKEAWAYS In an infrared sauna, you can benefit from different wavelengths Infrared is completely natural and a part of sun’s light with near, mid and far-infrared. Far infrared reaches the furthest into the body and raises the core temperature of the body Increasing circulation, improving circulation and will bring pain relief. The mid-range infrared will reduce inflammation aiding muscle recovery work. Near-infrared supports improvements in immunity helping to renew mitochondria and improves skin. The protocol you chose will be influenced by what you want to achieve. Sunlighten have six pre-set programs for detoxification, relaxation, cardiovascular, weight loss, anti-ageing and a programmable custom program. It’s a passive and positive way to gain many health benefits and an amazing way of stacking your hacks because you can multi-task when you are in the sauna. Sunlighten are specialists in infrared saunas and this is an investment for the future because not all saunas are the same. Improvements in sleep are a hidden benefit of the infrared sauna and BDNF is also enhanced by regular sauna use. BEST MOMENTS ‘The sauna helps my circadian rhythm, sleep and lowers stress’ ‘The health benefits of the infrared sauna are incredible’ ‘We’ve seen many people with significant improvements to skin conditions such as eczema’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance 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

Angela talks with world-renowned expert on biological and holistic dentistry, Dr Kelly Blodgett about why you cannot divorce your teeth from the rest of your body and how oral health impacts on the whole body. They discuss the impact of processed convenience foods and what really happens to mercury fillings in the mouth along with what causes colouration in teeth. With all teeth originating from the same tissue that forms the central nervous system issues with oral health have far-reaching consequences for the rest of the body so getting the right balance with good dental health is vital to all of your body. KEY TAKEAWAYS Biological and holistic dentistry is about systems versus symptoms People often observe major shifts in their health after dental procedures The culture of a family can affect dental health and it’s not just how you are eating but how often you are eating. There is no known safe level of mercury and mercury fillings produce mercury vapour. Lemon water is a strong acid and can’t be in your mouth for any amount of time without causing issues with your teeth. Compress drinking into a small amount of time to aid oral health Modern convenience foods are all pre-macerated Our access to processed foods is phenomenal with foods already in a bottle or a bag, pre-chewed and full of acid, sugar and preservative. Teeth colouration is influenced by surface-based staining and the colour of the dentin underneath. Darker colouration in teeth dentin is usually down to diet and biochemistry in your early years growing up. All teeth are formed from the same tissue as the central nervous system. When you remove a tooth there is a change to the energetic flow through the energy meridians of the body. Red light therapy is an effective way to support recovery after dental surgery so that no narcotics or anti-inflammatory prescriptions are required. On a daily basis, you should find time to be reflective – when you are able to be in a parasympathetic state your teeth are able to detox themselves. Getting a balance in energy is critical to your dental health. BEST MOMENTS ‘People are chronically exposing themselves to garbage and thinking it’s normal’ ‘Find a dentist who is willing to listen to you, to understand what your truth is’ ‘Your tooth is a living body part’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Blodgett Dental Care Dr Kelly Blodgett 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 is with Leigh Ewin breath worker and passionate advocate for cold work. Leigh discusses the science behind cold training and shares great advice on how anyone can get started on the journey to reconnect body and mind. He also talks with Angela about the importance of breathwork in living a healthier and happier life explaining how faces are an amazing breathing infrastructure and if you learn how to make breathwork a part of your daily routine you can make a positive change to physical and mental pain, stress and anxiety influencing your outcomes every day. KEY TAKEAWAYS The contrast shower is great for drainage of the lymphatic system. Cold showers are something you need to build a tolerance for so begin with a warm shower and finish with it being cold as this builds brown fat. Brown fat is a fuel source for our body to use, it actively seeks out the white fat stores and breaks it down for energy. Time your recovery from the cold to measure your response and progress. If you are in a fasted state while cold it turbocharges your fat burn. In the cold being able to control your breath means you can control your response and the actions of your body and nervous system. It’s all about calming the breath and committing to entering the water. Wim Hof breathing as a daily practice can be done at the start of the day as it creates an alkaline state in the body. Calming the nervous system before sleep will mean that you will achieve good sleep. The quality of your sleep is affected by how you are breathing as you go into the sleep cycle. Once you understand the principles of breath work you can experiment with it. BEST MOMENTS ‘You need to surrender to the process’ ‘Building brown fat prepares you for cold exposure in nature and for wild swimming’ ‘Understanding CO2 is a game-changer’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Leigh Ewin 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

In this fascinating episode, Angela talks with Adam Schaeuble who turned his life around with a complete transformation across health, business and relationships and now coaches others on the importance of setting a framework for the day and how to set and achieve goals that will change your life. He explains exactly how he structures each day and the role positive affirmations play in creating the right mindset -one that every day looks for opportunities to progress and celebrates the progress that is being made towards set goals. KEY TAKEAWAYS Every day I asked myself what I was doing to move towards my goals. Having a mindset that enables you to have an assessment routine and celebrate your progress is key. I set goals and implement them every single day. The key component is the action, setting in motion what you’ve put out there to attract. The perspective from which we measure our progress is key. An affirmation should be positive, in the present tense and make you feel excited. With affirmations, you need to have an emotional connection. An affirmation at the beginning of the day should mean you are focused throughout the day on finding opportunities to make progress. Revisiting the affirmation at the end of the day is about being accountable. Every day won’t be perfect but you can do something every day that consistently moves you towards your goals. You can move forward by doing just one thing. Journaling can help you to really reflect and be accountable. Movement, meditation and learning time should be a part of each day. BEST MOMENTS ‘I asked myself, how can I regain control of my life?’ ‘You are placing the order for the life of your dreams’ ‘If an affirmation doesn’t connect or make you feel positive it should be replaced’ ‘My life is exciting and it’s a life I’ve constructed for myself’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance 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

In this episode, all about mushrooms, Angela talks with Neil Thenier founder of Wild Kingdom Extracts and mushroom forager. They discuss the medicinal properties of mushrooms, how they can be used to help you relax and boost your immune system. Neil shares great content on the properties of individual mushroom varieties and how they can support and boost functions in the body. Neil also explains the role of pine pollen to modulate and bring balance along with how mushroom blends can be used regularly to maintain health and modulate the body. KEY TAKEAWAYS Mushrooms were the gateway for me in understanding how to positively interact with the ecosystem and be a part of it rather than just showing up and taking from a place Mushrooms work really well with other homoeopathic medicines. Mushrooms have a synergetic effect when taken together. Chaga mushrooms are great anti-inflammatory and full of anti-oxidants. Mushrooms don’t have subtle flavours so beginning slowly and building can be the best way to start taking them. Reishi mushrooms have a long history in Chinese medicine and is known for its properties supporting longevity. You can take Reishi extract at night time to aid good sleep Lion’s Mane mushrooms have been proven to improve REM sleep and there is positive research on the benefits of taking Lion’s Mane extract. It’s important to track yourself and how you are feeling when taking any mushroom extracts. Pine pollen can modulate testosterone in both men and women, it is rich in naturally occurring DHA. It can modulate according to what the body needs restoring balance. In the same way, mushrooms can help us they also help the environments they grow in. If you open yourself to the ecosystem then you can access your own ecosystem more fully. BEST MOMENTS ‘Mushrooms are still very new in the Western World’ ‘Turkey tail is an immune-supporting mushroom’ ‘Mushrooms have plant intelligence that regulates what’s going on in the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Wild Kingdom Extracts 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 highlights some of the most downloaded episodes of the year and reflects on a year of rapid change where we have all had to adapt and change. As a year that can only be described as unprecedented draws to a close, it’s an apt time to reflect and look at the changes and learning, we have all been through. It’s also a great time to look forward to meeting new challenges head-on and continuing to develop your high-performance health. KEY TAKEAWAYS 053 Patrick McKeown - how to improve your exercise performance, how to breathe correctly and why it’s important. 062 Ritchie Bostock - the way you breathe. 071 Emily fletcher - how to meditate to get good at life. 052 Ryan Evans on gut health and mental health and the vital connection. 058 Kelsey Hess discussing hormones and regulating hormones naturally 069 How to become a fat-burning machine with Angela 027 Colin Hiles with the Art of Setting Goals. BEST MOMENTS ‘There are super exciting guests lined up for next year’ ‘Meeting the challenges of the year head-on’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Female Bio Hacker 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 Female Bio Hacker

Michelle Cederberg, Author, Coach and Motivational Speaker explains how you can combat stress and enjoy life if you learn to listen to your body. As someone who specialises in helping those who are stuck move into a life that energises and fulfils them she shares advice on how to set thrilling goals and reframe your inner thoughts to bring a positive mindset because ultimately we are all much stronger than we ever give ourselves credit for and can enjoy the journey towards our dreams. KEY TAKEAWAYS If you set exciting goals then your goal achievement becomes the function of your belief in yourself and the discipline to do the work Most of us have belief in ourselves about something. Our inner voice keeps us safe but can also hold us back from becoming our most amazing self. Recognise when your voice is becoming unproductive, stop and recall the wins. Reframe negative thinking into what’s possible, how might you achieve? You have to give yourself time to think of a solution -how you might achieve what you want? Affirmations can help you have a more positive outlook on life. We are all taking small steps towards our dreams every day Enjoy the journey and have a process so that you are making continual progress towards your dreams If you take the time to slow done and be present your mind will be free and creative the body hears everything you say and it’s an amazing piece of machinery that is incredibly intuitive if you listen to it. You have to decide what success is for you and it will be different for everyone. you need something or someone to hold you accountable because this is doing the work and makes the difference. Everyone has discipline in their daily lives it’s just about developing and re harnessing discipline to achieve your goals. BEST MOMENTS ‘It’s the power of being 1% better every day’ ‘Accountability is a game changer’ ‘Take time to stop and pause during the day’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Female Bio Hacker ABOUT THE GUEST Michelle Cederberg is an author, coach, and sought-after motivational speaker. She specializes in helping people who are stuck on autopilot shift to living a life that energizes and fulfils them. Her main areas of expertise include work-life balance, productivity, and health and fitness, and she has previously been featured in Best Health, the National Post, Global News, and more. Her new book, The Success-Energy Equation (available 10/27/20), shows you how to combat modern stress and tap into a well of energy that will fuel every area of your life. She shows you how slowing down and listening to your body can help you work better, and how a focus on health and energy management will sustain your efforts in all you do. You can learn more about her here: https://michellecederberg.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 Female Bio Hacker