High Performance Health

Aziz CEO and co-founder of Myndlift talks to Angela about developing a neuro training platform that has been recognised globally and brings neurofeedback to the masses. Myndlift means that neurofeedback is now available to everyone at home with training influenced by real-time brain activity enabling specific training to increase performance. Aziz explains not only the development of Myndlift but also the potential applications and positive ways personalised needs can be met through targeting of very specific areas in this fascinating episode. KEY TAKEAWAYS It’s a performance hack that means you can work at home with a practitioner, making it accessible without compromising clinical quality. Neurofeedback is a type of training that has existed for over forty years. It’s a form of conditioning that measures the brain in real-time. You are dealing with the brain so you need professional supervision and oversight. It’s like meditation on steroids. With this technology, you are able to visualise and hear what’s going on. When neurofeedback is successful then it improves performance. When supervised by a professional it can be very personalised targeting very specific areas and very specific needs. We are currently exploring how to combine cognitive behavioural therapy with neurofeedback. For specific conditions it is beneficial to combine the two therapies each has its strengths, behavioural therapy helps you understand your emotions and thinking better providing a structure for how you think and behave in real life whilst neurofeedback trains you physiologically. BEST MOMENTS ‘Clinic professionals want to be able to view and control what their clients are receiving so that they can make continued progress’ ‘You can work with a practitioner at home to train your brain to be faster and better’ ‘Myndlift brings neuro feedback to the masses’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Myndlift website Female Bio Hacker ABOUT THE GUEST Aziz Kaddan Aziz Kaddan is a mental health advocate who has been exploring the human brain for many years. He is a CEO and co-founder of Myndlift - a neurofeedback training platform Aziz himself has experienced the negative side effects associated with the ADHD medication prescribed to children, which inspired him to co-found Myndlift. Myndlift technology uses EEG sensors to measure brain activity and provides specific training to increase the brain’s ability to regulate itself. The company has been recognized globally, was listed as a Gartner Cool Vendor in Health and Wellness for 2018 and supported by clinical partners, such as Miami Children’s Hospital The start-up has been featured in multiple news outlets such as CNBC, Israel 21C, Globes, Polidea, Iconyc. By the age of 23, Aziz was honoured on the Forbes 30 under 30 list. 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

Angela is in conversation with sisters Renee and Lauren hosts of the Biohacker Babes podcast and in this wide-ranging and informative discussion they share their personal biohacking experiences and highlight what’s worked for them. Biohacking is about knowing yourself and putting together the pieces to make positive changes and this is a great opportunity to hear from three experienced biohackers about how and what they are currently biohacking. KEY TAKEAWAYS Biohacking is about nobody knowing your body as well as you do and women are much more complex than men. There are little things along your journey that no practitioner is going to be able to figure out. You have to know your body inside out and know how to tie the pieces together. A coach can help you to speed the process up but they need to listen to what you are telling them. When you start tracking and looking at the data, that’s when you start to see what happens when you do something. Biohacking is about personalisation because we are all unique, what works for you will be different from what works for someone else. If you are fasting as a woman you have to consider the stress it puts on the body and whether this is the right time for you. Lack of sleep can be what causes the biggest impact in your life, lighting and working at night can affect your sleep. Driven women push hard and this can put you in a situation where your cortisol levels become very low and don’t get the chance to replenish. Slowing down can be the way to put your body back in balance. BEST MOMENTS ‘I love that we have to question and find our own answers’ ‘Once you let go and work inwards in a positive way you will be able to achieve the fitness and health you want’ ‘You have to manage stress and there are many different elements to be considered’ GUEST BIO Lauren Sambataro and Renee Belz grew up in a health-driven family that prioritized the fundamentals of wellness and self-care (don’t worry, there was lots of mac n’ cheese and peanut butter and jelly sandwiches!). Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age. Coming together as health entrepreneurs, Renee a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master’s degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise specialist and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys towards wellness, but their strategy and motivation to discover our unique bodies through the world of biohacking.Their podcast, the Biohacker Babes, aims to create insight into the body’s natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness. VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Biohacker Babes podcast 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

In this episode Ingrid De La O who is the co-founder of Tusol Wellness talks to Angela about her own journey, bio hacking her way back from Crohn’s Disease, to being in a place where she can choose what she wants to eat. After arriving at a point where she got tired of waiting for someone else to fix her, she began to look at a holistic approach treating the individual as a whole, to enhance the quality of life. Her journey led to the founding of Tusol Wellness, who produce organic smoothies which are produced without mechanical extraction to make sure that the products are ultra-clean and do not contain any heavy metals. She shares great advice and information about the ways you can boost your pharmaceutical deficiency and improve your foundations of health to support your body’s resilience. KEY TAKEAWAYS We often look at and treat the symptoms in isolation. Not treating the individual as a whole to enhance the quality of life because everything is connected. We are not able to currently get our food and medicine from one place as our indigenous ancestors did. We are eating inflammatory foods without enough diversity across our diets. There are hundreds of flavonoids available to you through different plants, fruits and vegetables in your diet but we tend to consume the same things every day. The extraction process for plant products is often done through hexanes because it’s cost-effective. Hexanes have been associated with hurting the cell membranes and damaging the central nervous system. If you are eating fibre with your probiotics then they are able to attach themselves to the fibre and travel successfully into your intestine. If you can fix your foundations of health then your body will be resilient to other things Focus on getting your sleep right – so your body can regenerate. We are more than 75% water if you have good quality water that is conductive then you are helping your body. Always eat the highest quality foods to support the foundations of health. There is a balance between pushing to increase your resilience and moving back to do less. Doing less can lower the inflammation and lower your stress. Your body will always keep you in check BEST MOMENTS ‘We need a vast medicinal food chest ‘A lot of the heavy metals become part of your matrix for years’ ‘It’s having the whole plant and everything that goes with it, the medicinal qualities that really make the difference’ VALUABLE RESOURCES Tusol WellnessHigh 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

Angela talks to the founder of Ziva Meditation, Emily Fletcher in this fascinating episode that explores the power of mindfulness, meditation and manifesting when combined together. The Ziva technique brings together elements that create a whole that is greater than the sum of its parts, bringing bliss and fulfilment internally. The mind continually thinks in the same way the heart beats involuntarily and being able to slow everything down and create quiet will bring benefits in all areas of your life. The Ziva technique offers the opportunity to invest a short amount of time daily that make a huge difference to your day and Emily explains exactly how to get started. KEY TAKEAWAYS People are waking up to the ways to go inside We don’t have to keep looking for our calmness, bliss and fulfilment externally The Ziva technique - Mindfulness, meditation and manifesting Mindfulness – the art of bringing your awareness into the present moment. It’s great for dealing with the stress you may be feeling now in the present. Meditation is about healing your stress from the past at acellular level. This makes. You better in life. You have more mental capacity available to you. Manifesting – consciously creating the life you love. It’s about being intentional and understanding what you want When we don’t like what our mind is saying we try and quieten it. Ziva meditation is not about clearing your mind it’s about slowing everything down. In this process, you produce dopamine and serotonin which mean you are able to experience bliss from within and your mind falls silent. There are always a million reasons to not meditate but when you take the time the return on investment is exponential When you exercise you are exciting the nervous system. With Ziva meditation, you are de-exciting the nervous system and this creates order in the body. Meditation is about investing a short time that makes a huge difference to your day. BEST MOMENTS ‘Our bodies have a beautiful and complete internal pharmacy; it’s just about learning how to take control of it’ ‘It’s hugely empowering and valuable to be able to just close your eyes and be able to access infinite joy and fulfilment internally’ ‘When you ask beautiful questions from the right state of mind you will get beautiful answers’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Female Bio Hacker https://bit.ly/zivaonline - For free Ziva resources on Self Care, in particular: Guided audios to ease anxiety & boost immunity Timely lessons on adaptation and resilience Conversations with guest experts Movement and bodywork resources Tools for kids and parents 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 Female Bio Hacker

Wade Lightheart, Author, Athlete, Nutritionist and co-founder of BiOptimizers talks to Angela about all things digestion in this highly informative episode. As one of the world’s premier authorities on Natural Nutrition, training methods and an expert on fixing digestion Wade explains the importance of enzymes in optimising digestion and why everyone should be bolstering their diet to make sure they have the fundamental building blocks in place to be the best they can be. Wade shares great information and advice on how to get started on the journey to being the person you want to be. KEY TAKEAWAYS Enzymes are part of the natural make up of living organisms, Every species apart from humans eat their food in a raw and natural state absorbing enzymes at every meal. Vegetarians may not get enough protein from their diet to break down into amino acids and meat-eaters can have undigested protein that they are not able to breakdown into amino acids. Some people can struggle to lose body fat because they don’t produce enough lipolytic enzymes to breakdown the fat tissue Neurochemical in-balances such as anxiety and depression also compromise gut health. When the fundamental nutritional issues are addressed there can be significant improvements. People who have problems with recovery, protein and building muscles often have neurotransmitter issues. People who have trouble with carbohydrates are prediabetic, diabetic and have trouble managing blood sugar often are lacking in amylase enzyme. People who have a lot of skin problems often have issues with lipolytic enzymes. We have altered the human species through technological innovation Track yourself to learn and understand how you work through journaling Correlate the quantitative data with the qualitative experience as a human, so, you can learn to adapt and use your intuitional awareness as you navigate life. It’s the process of becoming the person you want to be that is the important part of the journey. BEST MOMENTS ‘Enzymes are the workers of the body every chemical reaction requires an enzyme. The difference between stones, plants and people is enzymes’ ‘You need to learn to build your body from the inside out’ ‘Every species apart from humans eat their food in a raw and natural state absorbing enzymes at every meal’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website BIOptimizers website Female Bio Hacker 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. 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

Angela brings together a range of ways to optimise your energy and productivity as we work our way through lockdown 2.0. There are challenges for everyone from the line between work and home life becoming blurred to the restrictions about getting out and about so being self-motivated is vital for productivity. Improving productivity, mood and energy are all important if you want to move forward and this episode provides great information and content for anyone who wants to adopt the routines that will make a difference. KEY TAKEAWAYS Never hit the snooze button – you will move into a new sleep cycle that you can’t finish so you will feel worse. Meditation helps to reduce stress, clear the mind, energise and increase productivity. Create a captcha list for everything that needs doing and transfer items over to your daily schedule. Deadlines are the best productivity hack, it’s important to always set a completion time for any task. Exercise is anti-ageing, enhances your mitochondria, is brilliant for your metabolism and keeps you smart. The natural spectrum of the suns light is vital to well-being and is important for circadian alignment. Avoid carbohydrates at lunch because they affect blood sugar can be the cause of the post-lunch slump. Set an end time for work and write a captcha list of what you need to do next to clear your head. Practising gratitude is hugely important and is amazing for your health and your productivity tomorrow is dependent on today. It’s the power of the 1% gains that can really make the difference. BEST MOMENTS ‘Meditation helps to make you more productive’ ‘I give myself an end time for the task because time expands with the task to be completed’ ‘Recovery is very important to your productivity’ 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

Angela goes solo in this episode and discusses how you can burn more fat and enhance your metabolism. To burn more fat and keep lean you need to keep inflammation low and control blood sugar variability. Keep moving and get your 10,000 steps a day, complete strength training at least twice a week with some HIT training and focus on getting enough sleep and eating a plant-based diet. Follow Angela’s advice and you will be able to turn your body into a fat-burning machine. KEY TAKEAWAYS The quickest way to lose weight is to reduce the amount of food you put into your body from carbon sources You need to burn fat preferentially as a fuel instead of glucose. Clean up your diet and reduce inflammation. Inflammation is a huge issue and linked to many chronic diseases. Control your blood sugar variability. When the body has blood glucose it can either store it in the liver and muscles or as body fat. If you are looking to burn fat mastering blood sugar variability is key. if you are consuming foods rich in STAC’s this enhances the activities of sirtuins. You must be continually moving and strength training should be done 2-3 times a week Completing around an hour of exercise daily will increase your metabolic rate 7 fold You can enhance your metabolism by doing 60 seconds of exercise prior to eating as this has been shown to lower insulin resistance. The original stubborn fat 1.0 protocol developed by Lyle McDonald can be very effective in weight loss. Being under slept has been shown to affect weight loss directly and achieving good sleep is a huge factor in weight loss. BEST MOMENTS ‘You need to continually change the exercises you are doing’ ‘Whole food sources of carbohydrate are much better for you’ ‘The primary cause of inflammation is processed vegetable oils’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Calorie Myth - Jonathan Bailer The Sirt Food Diet - Aiden Goggins Why We Sleep -Matthew Walker 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

Angela talks to Boomer Anderson, founder of Decoding Superhuman who works with high-performance professionals and entrepreneurs across the world to optimise health and performance. As someone who is dedicated to changing the world Boomer works with clients as the Archimedes lever enabling entrepreneurs to change the world through their own health optimisation. In this episode, they discuss in detail Methylene Blue which is recognised as powering the production of ATP. ‘Just Blue’ and ‘Blue Cannatine’ contain methylene blue and it’s this that makes users tongues blue. In this fascinating episode find out about how to work smarter and achieve more with increased energy and alertness. KEY TAKEAWAYS You are the health of your organs and we test people at a cellular level to understand what they need Methylene blue is anti-viral and anti-fungal. With Just Blue you don’t have to worry about caffeine intake and the effects will last for between 4 and 6 hours. You can use it for mental focus and strategic thinking as it enables you to access memory and think from a wider perspective. Blue Cannatine is the best if you want to get into a sustained flow state Just Blue gives you the boost you need without a time constraint. A troche is a small square lozenge and its recommended to begin with a half troche. If you are smaller you may not need to take as much and if you have a lot of muscle mass you may need more. People who are heavy meditators tend to need less. Each Blue Cannatine troche contains nicotine, caffeine and hempcanna. Most of the population use blue for very specific tasks to get things done in the best way. Measure, and focus on getting the data about you right so you know how to move forward. Stress well ‘how do you perceive stress?, how can you build resilience? Meditation is the most effective way to build resilience. Your brain functions at its best when sleeping so your quality of sleep will determine everything else in your day. BEST MOMENTS ‘Are you aware of what you are eating, sleeping and the level of stress you have?’ ‘If you need that little boost to your mind in the evening it can easily be there with ‘Just Blue’ ‘Blue is the new smart’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Decoding Superhuman website Pure Health-Supplements 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 in conversation with Roger Snipes top British Body Builder, fitness competitor, personal trainer and health biohacker. They share great tips and advice on from the importance of affirmations through to effectively using a PMF mat along with the importance of mindset in this inspiring episode. Roger also discusses the importance of gratitude and why everyone should think more carefully about what they are grateful for on a daily basis because it is gratitude that is both magical and powerful potentially changing how you feel in a single moment and moving your life forward in a positive way. KEY TAKEAWAYS You can take something and change how you look at it. It’s the same thing from a different perspective. Visualisation is a powerful tool and if you can connect with your visualisation you are in a state of flow. I focus on a smaller amount of reps and more weight, as the muscle goes up the fat comes down For joint strength and mobility, you can effectively use red light therapy and PMF. Molecular hydrogen water can be a good way to start the day and taking Nanovi helps with the protein folding process, reduces oxidative stress and helps with sleep at the end of the day. Meditation is a performance hack to make you better at life. NLP is powerful in the changing of mindset with discipline the initial step in creating routines. Gratitude should be the foundation of your goals. Having affirmations is a great form of motivation without directly thinking about motivation it’s encoding the positive message within yourself without external prompts. If you have gone backwards you can reverse engineer to look at the situation and ask what you can do about it. If you have the basics you are in a positive place and have enough. Gratitude has the power to change how you feel in a moment. BEST MOMENTS ‘Affirmations give you energy for the day’ ‘You have a slot for something and nothing should deviate from the plan’ ‘It’s a blessing that I’ve always been able to train’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Roger Snipes Facebook Brian Tracy website Steven Pressfield website Limitless - Jim Kwik 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

In this fascinating episode, Angela talks with Shawn Wells, product formulator and expert in performance nutrition, longevity, fitness and supplementation. Biohacker and Keto authority Shawn shares great insights into how to explore keto and find what works for you, the importance of fasting and optimising adaptogens to build resilience. He also explains why it’s so important to find your authentic self and grant yourself grace because we are all who we are meant to be and its adversity that brings inner strength and gratitude that brings impact and meaning to our lives. KEY TAKEAWAYS There are many different ways to explore keto, there are no rules it’s all about you exploring you and what works for you. Ketones are a healthy alternate fuel source, in the paleo period we would be have been metabolically flexible with 50% of our fuel ketones. With wholefoods you will feel less tired and fuller when you eat, you will be eating to live rather than living to eat. The discipline that comes with fasting can help in a variety of ways across all areas of your life. You have to be able to enjoy life and give yourself grace - eat healthily for 95% of the time and for the other 5% eat food that makes you happy. You should be looking to optimise your body and resilience through adaptogens. Mitochondria are the key to everyone’s health; ‘the next keto is mito’. Breathwork and gratitude will make an impact on your life. If 95% of your life is amazing you should be grateful and the 5% that isn’t so great is what gives you stronger resilience, empathy and compassion, it gives you the why in your life If we didn’t have adversity we wouldn’t have inner strength and purpose. Everything that happens is what gives you your why. BEST MOMENTS ‘A ketogenic diet was my solution, it worked dramatically for me’ ‘Grant yourself grace, you are who you are meant to be and you are beautiful inside and out’ ‘You won’t feel owned by food anymore’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Shawn Wells website Ingredientologist Instagram ABOUT THE GUEST Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on Health Optimization. He has formulated over 500 supplements, food, beverages, and cosmeceuticals and patented 10 novel ingredients and is now known as the Ingredientologist - the scientist of ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counselled thousands of people on natural health solutions such as keto, paleo, fasting, and supplements. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumour. As a world-renowned thought-leader on mitochondrial health, he has been paid to speak on five different continents. His insights have been prominently featured in documentaries, nationally syndicated radio programs, and regularly on morning television. His expertise can help any health-conscious individual to better manage stress and experience higher performance and more energy through utilizing his practical holistic solutions. 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 and Alex Manos continue with their in-depth conversation and in this episode focus on modern psychedelics and how it offers an opportunity to assess trauma from a completely different perspective. Your mind and emotions are intrinsically connected and Alex explains why the most important aspects of your health are not physically based but mind-based and how modern psychedelics can bring the opportunities to address and process life events allowing any individual to move forward. KEY TAKEAWAYS A lot of us suppress our emotions as part of conditioning in today’s society We all have storms, emotions and energy within us that is contributing to our resiliency and health. The psychedelic session made me feel like I was out of my body but in the cosmos somewhere. I experienced a disconnection that helped me to appreciate the strong connections I have in my life, the psychedelic experience helped me to see the real connections in my life. It’s a dissolution of yourself and having no boundaries, you are energy, everything and everyone. We are all from the same place, whatever you want to call that place and we are a projection, wearing a mask and playing a role that is placed upon us by society. The most important parts of health are not physically based but mind-based. When there is trauma in a life story it can manifest as a physical illness further on in life. Your mind and emotions are interconnected. Trauma is energy that wasn’t discharged at the time of the event and subsequently becomes stored in the nervous system of the body. To achieve an equilibrium the body needs to discharge the energy Modern psychedelics is about assessing trauma from a completely different perspective. BEST MOMENTS ‘It was life-changing – the breathwork session’ ‘It was an experience that was so profound and so moving’ ‘We are so in our own story we are blind to it and we need structure to be able to be within it’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Alex Manos website How to Change Your Mind - The New Science of Psychedelics by Michael Pollan ABOUT THE GUEST Alex Manos "Alex is a mentor, lecturer, coach and clinical. He is an Institute For Functional Medicine certified practitioner, with an MSc in Personalised Nutrition and a BSc in Nutritional Therapy. He is also a personal trainer with various qualifications in corrective exercise and performance enhancement. Alex is currently finishing his studies to become a transformational life coach, as well as starting his studies in breathwork currently completing the Oxygen Advantage Certification and about to start studies in transformational breath. Finally, Alex has a keen passion and interest in psychedelics and uses the concept of resilience to create a truly holistic approach to health and performance." 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 Alex Manos - mentor, lecturer, coach and functional medicine practitioner. Alex uses the concept of resilience to create a holistic approach to health and performance and in Part 1 of this 2 part interview, he discusses with Angela physical, mental, emotional and spiritual resilience. In this fascinating in-depth look at what it truly means to be resilient Alex explains how being resilient is all about flexibility and being able to adapt to the needs placed upon us. If you can understand how to develop a strong sense of self and build your resilience then you will be able to put your best self forward and thrive. KEY TAKEAWAYS Physical resilience is our ability to bounce back from an adverse event and is related to areas such as cortisol levels, blood pressure and blood glucose. Homeostasis is achieving a set point which you seek to maintain. Allostasis is the idea that we have to adapt according to the circumstances and environment to maintain homeostasis. Allostatic overload is the concept that when the stress system has been overwhelmed, you no longer return to the set point. View stress holistically, there is controlled stress and uncontrollable stress, you should be looking for resiliency for the things you can’t control. Self-awareness is a foundational element for resilience because you need to be aware of what is going on for you both internally and externally to understand where you are. Resilience is flexibility in everything, it’s about being able to adapt to the needs that are being placed upon us. Emotional resilience is being able to regulate your emotional state during challenging times. We can cultivate positive emotional states consciously such as gratitude and love and this has an impact on our HRV, immune system and stress. Spiritual resilience is about understanding your needs and having a purpose in your life. You need to understand what your values are and what’s important to you. BEST MOMENTS ‘We are with every client trying to build or cultivate resiliency’ ‘Emotional resilience is being able to regulate your emotional state during challenging times’ ‘Meaning can come from adversity and can build our resilience’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Alex Manos website Resilient by Rick Hanson ABOUT THE GUEST Alex Manos "Alex is a mentor, lecturer, coach and clinical. He is an Institute For Functional Medicine certified practitioner, with an MSc in Personalised Nutrition and a BSc in Nutritional Therapy. He is also a personal trainer with various qualifications in corrective exercise and performance enhancement. Alex is currently finishing his studies to become a transformational life coach, as well as starting his studies in breathwork currently completing the Oxygen Advantage Certification and about to start studies in transformational breath. Finally, Alex has a keen passion and interest in psychedelics and uses the concept of resilience to create a truly holistic approach to health and performance." 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 in conversation with Tony Wrighton, histamine intolerance journalist, Sky Sports Presenter and host of ‘The Zestology Podcast’. Both Tony and Angela are passionate about optimising their health and in this wide-ranging conversation, they discuss a variety of hacks to improve your health including natural hacks they are personally exploring that can easily be tried by anyone wanting to enhance their health. In this episode packed with valuable content, they discuss topics including hormones throughout the menstrual cycle, the importance of protein, respecting recovery as a key part of your routine and Tony’s passion project histamine intolerance with great advice on how to test and understand any histamine intolerance. KEY TAKEAWAYS When you have been pushed to a position of ‘burn out’ the time it takes to rebuild shouldn’t be underestimated. When you are in a position where your body is trying to stimulate cortisol production it will eventually compromise immune function. You have to learn to fully respect recovery and its importance in your routine. When you have an iron deficiency it negatively impacts any nootropics you may take. Sometimes you need a gentler workout, depending on how you feel and what you’ve done. As hormone levels start to drop, into your forties, It’s vital to make sure you are getting enough protein, stimulating muscle protein synthesis through eating protein and doing resistance training. The more muscle fibre you have the better your oestrogen levels are. A histamine intolerance is when you create too much histamine in the body. Some foods have histamine and some foods create a histamine reaction Freshly prepared food is best for anyone who has an intolerance of histamine. You can reduce histamine in your diet and then gradually work back towards a more normal diet. Nutrition is a very important aspect of managing histamine levels and you can effectively test to see if you have a histamine intolerance. Your histamine levels are influenced by the foods you eat and focusing on the quality of your food can make a positive difference. BEST MOMENTS It’s definitely different for women because of the fluctuating hormones throughout the month’ ‘It’s about getting more in tune with yourself and understanding what you should be doing’ ‘If you continue to push hard you get the opposite effect’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Zestology Podcast Tony Wrighton 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 Richie Bostock a leading figure for Breathwork across the world. He wants everyone to understand the power of a tool that everyone has – your breath. In this episode, Richie talks with Angela about how to not only get started with Breathwork but also the transformative effect it will have on your life. The way you breathe affects every system and function of your body so how you breathe has a direct effect on your physical, mental and emotional well-being and this is a great opportunity to understand more about how you can use the breath purposefully with extensive advice and information. KEY TAKEAWAYS Moving straight into action when you wake can move you to a spike in stress. You can slowly wake up by taking 10 slow deep breaths and then relax and sigh out. Each lever of the breath is so delicate it can completely transform an experience. Everyone’s relationship with their breath is very personal and very different. To down-regulate your nervous system you can use a slower form of breathing. Learn to become more delicate and ration your breath when using a slower breath-form. When you inhale or exhale as much as you can you are introducing tension because you are working at the extremes. A healthy breath range is usually around 9 to 12 breaths per minute but most people will be in a range of around 12 to 16 breaths per minute. Breathing is a behaviour and understanding the emotional aspect will make the biggest difference. When you are stressed you incorporate secondary breathing muscles to support the potential of the fight or flight mode. The way that you breathe reflects how you are feeling. Breathwork is energy work and does affect the energy systems. BEST MOMENTS ‘The breath is rhythmic and quite fast-paced’ ‘Your breath is intimately linked to your nervous system’ ‘Pay attention to how it feels to breathe and you will find a subtle difference between the yes and no breath’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Exhale - Richie Bostock The Breath Guy Instagram The Breath Guy website Flourish App Details ABOUT THE GUEST Richie Bostock Guest Bio Richie Bostock, or “The Breath Guy”, is a leading figure and evangelist for Breathwork, the next revolution in health and wellness. He is a Breathwork coach, author and influential speaker. His mission to spread the life changing possibilities of Breathwork to the world. Having worn many hats, from a corporate management consultant to digital entrepreneur, Richie eventually discovered Breathwork which was a catalyst for a life changing journey that completely shifted his own perspective and beliefs on the potential for human beings. Richie spent years traveling across five continents learning from many of the modern day masters of Breathwork. He continuously witnessed the transformative effects of when people became aware of their breathing and started to use it as a tool to create physical mental and emotional benefits. This free medicine is available to everyone and it's Richie’s mission to remind the world how to breathe with purpose. 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 Dr Jay Wiles a clinical health psychologist who works with individuals looking at the interconnection between mind and body They discuss HRV and how the variation in time between heartbeats is the best singular insight into the nervous system. Modulation of the nervous system is about taking reconditioning and taking control as HRV regulation is about self-awareness and self-regulation. Dr Jay explains how to optimise and modulate your HRV to be in control of your nervous system in this fascinating and informative episode. KEY TAKEAWAYS If you choose to use a wearable then you need to understand how to interpret the data you are collecting. Know what you are measuring and how to measure it Your ability to modulate HRV demonstrates control of the nervous system and is more important than a higher or lower HRV. HRV is the best singular window to view the nervous system function. HRV provides the opportunity to see whether the sympathetic nervous system is in fight or flight and if the parasympathetic response is being used. You need to be able to modulate the nervous system You have to use your physiology to be aware of the stress responses in the body Your breathing rate can help to modulate your HRV Breathing very slow and low helps to stimulate and stretch the vagus nerve. There are many advantages to being able to optimise and modulate your HRV well. Modulation of HRV is affected by certain types of exercise HIT training is effective and you can track your HRV to determine how effective the exercise has been. The sympathetic nervous system can help when you face stressful situations The key is being able to regulate your HRV at will then you will be in control of your performance. There are many variables that can affect the baseline of your HRV so tracking and reviewing a two week period provides a good insight into what your baseline is. If you are tracking be consistent and understand what affects you. BEST MOMENTS ‘With REM sleep your heart rate increases, because this is the time when you are dreaming’ ‘Having a higher heart rate variability is associated with better performance’ ‘HRV is information it’s what you do with the information that makes the difference’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Jay Wiles website Thrive-Wellness 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 Ben Bidwell ‘The Naked Professor’, he discusses his journey of discovery and how he is now navigating his way through life as his authentic self. They discuss the role of ego in today’s society and how learning to feel and finding the truth in our hearts is the key to finding your soul and expressing yourself. Anyone can change but you need to be prepared to work at it if you want to experience your true emotions and live with self-love and connection to others. If you can learn to just ‘be’ and ‘in flow’ you will experience so much more in life and so much more will ultimately come to you. KEY TAKEAWAYS I didn’t feel I was authentically myself but gradually pieces of the jigsaw began to fall in place and there were little epiphany moments. I began to understand that I was not all these things I thought I was, all of those things are a result of growing up as a child and what I had perceived. My work is about helping people to let go of the conversation in their head and understand why it’s there. If you hear those thoughts repeatedly in your head you start to believe them The first step is to understand that you have limiting beliefs. I have learnt that if you can’t choose what you feel, if you learn to feel and are in-tune with your emotions and your heart you will feel good things and bad things. Men are lost as to who they are supposed to be and there are constant contradictions. What feels natural for a man can often be ego led behaviour. Being over-attached to our ego can lead to many negative ways of living. As an individual there is a sense of something missing when you are driven by your ego, you have to bury your heart and disconnect from your emotions. Our heart is our truth its who we really are and it doesn’t need any validation. Anyone can change but they need to be prepared to be brave and undertake the work. BEST MOMENTS ‘Expressing yourself is the key to being free’ ‘When you come from a place of love you invite special things in’ ‘We all have trauma inside of us and we can all go on the journey to improve who we are’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Naked Professor 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 Dr Marc Bubbs who works with professional sports teams, leaders and is author of ‘Peak The New Science of Athletic Performance That is Revolutionizing Sports’ They discuss his holistic approach to performance, nutrition and mindset and the important lessons that can be learnt from those who are successful high performers. Being consistent in your approach is a key in the journey to optimising all aspects of your health and well-being and Dr Marc shares great information and advice on how to achieve good nutrition and a positive mindset. KEY TAKEAWAYS There is much to be learnt from those who are successfully high performing. Being consistent is a fundamental element. When you are organising your time schedule activities at the times you are most likely to achieve them consistently. Minimum effective resistance exercise is 10 sets per body part each week. Always think ‘what’s the minimum I have to do for the maximum benefit?’ Diversity is key for optimising your microbiome. Fitness helps to build gut bacteria and eating more real food and a greater variety of food will support diverse gut bacteria. Protein is vital because when we take in protein we also take in minerals and vitamins. Discipline needs to be used to create good habits. The difference in skills between top athletes is very minimal it’s ultimately about mindset. As humans, we default to negative thoughts and when life gets busy you need to train your mindset to be positive and this can be achieved through affirmations. It’s important to understand how you view things is a trainable skill. The brain defaults to thinking negative thoughts and affirmations can be used to effectively change the way you view things. Affirmations can be short and about what you want to happen, taking less than a minute. They have a positive compound effect on the way your brain works. What you eat and how you move are the key to having a better life. BEST MOMENTS ‘50% of what we buy is ultra-processed’ ‘The principle of consuming more real food is the start of achieving better nutrition’ ‘It’s important to understand how your view things is a trainable skill’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Peak The New Science of Athletic Performance That is Revolutionizing Sports by Dr Marc Bubbs Dr Bubbs 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

Kelsey Hess is a certified Transformational Nutrition coach specialising in women’s health and thyroid disorders, she is currently the content and brand manager at Kion, a supplement and lifestyle company co-founded by Ben Greenfield and based in Colorado. In this episode, she discusses intermittent fasting and the reasons why women need to approach it differently to men and how balancing hormones is key for any woman’s optimal health. She also explains seed cycling as a natural way of regulating hormones and how women can effectively change their patterns and types of exercise through the menstrual cycle to achieve optimum results. KEY TAKEAWAYS Women have to be viewed from an ancestral perspective. Women have to have enough stored nutrients to be able to both carry and nurture a baby. Balanced hormones at optimum levels are key to women’s overall health. For women in their 20s,30s and 40s there are benefits to fasting for 12 hours and this can easily be achieved by fasting from 6 pm to 6 am. Not eating 3 to 4 hours before sleeping helps as you will not be expending energy digesting food when your body is undertaking a cellular clean up. For losing weight you could use intermittent fasting with a 16-18 hour fasting window 5 days a week. Fasting every day can de-regulate thyroid production impacting on brain fat, the metabolism and maintaining muscle. The concept of changing your workouts around your menstrual cycle identifies the difference in hormones in the follicular phase and the luteal phase of the cycle. In seed cycling, you take seeds to boost selected hormones at different times it’s about regulating the levels of hormones naturally at different points of the cycle. Get out in the natural light, get grounded and get good sleep because health shouldn’t be complicated. BEST MOMENTS ‘Everyone can benefit from a 12 hour fast’ ‘Listen to your body, women often take advice based on studies undertaken with men’ ‘Ask yourself what you want to get out of fasting?’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Get Kion website Kelsey Hess 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

Angela is talking with David Birtwistle Movement and Nutrition Coach and co-founder of the Endeavour Life Program. The program combines nutrition, movement and mindset in a holistic approach to health and well-being. They discuss how to approach strength in pursuit of longevity and the role self-belief and confidence plays in being able to realise the goals you set and make successful progress. David also explains how nutrition impacts on muscle development and how your nutritional needs alter as you develop strength and increase your muscles. KEY TAKEAWAYS The most important factor in fitness and health is mindset and approach The ‘why is a massive driver but it doesn’t guarantee success it’s also dependant on your level of self-belief and confidence. If you don’t have self-belief possibly because of earlier life experiences then you will find achieving your goals challenging. The biggest factor affecting longevity is strength and this should underpin your exercise activities. The longer you can be physically strong and capable the better. Resistance training should be a fundamental component of any training program. You should be aiming for at least 2 sessions a week of resistance training. Increasing the stimulus to the muscles as you develop your strength will ensure that you continue to grow stronger. You can increase load, volume and other variables when resistance training. If you can develop strength you are also loading your bones in a progressive way and this can be beneficial later in life. To develop muscle strength lifting weights in sets of 8-12 reps will increase hypertrophy. Always being willing to learn means you can continue to evolve. BEST MOMENTS ‘Your body shape will change gradually over time as you grow muscle tissue’ ‘The most rewarding component is when somebody makes the shift in their mindset and begins to achieve’ ‘Develop a culture in those around you of communication and openness’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Endeavour Life website Coaching Confidence Podcast ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is talking with Georgie Collinson who is an expert in optimising peoples physiological health to support mental health and cognition. In this episode, she talks to Angela about anxiety, gut health and some of the causes of inflammation in the body. Georgie explains the impact of different food groups on the gut and shares practical advice on how to make changes that will make a difference. This is a great opportunity to reflect on the signs and symptoms that help us all to know how things are going and take positive action to improve our health. KEY TAKEAWAYS The processing that foods go through is a significant factor in the amount of damage these foods can cause to the gut. You should always look for the minimum number of ingredients in any product. If you have symptoms that disrupt your life prior to menstruation then you are likely to have a deficiency of progesterone. This deficiency is usually a result of stress. Too much of anything is not great and if you notice inflammation when you have dairy then stop having it. If anyone is experiencing anxiety, then stopping caffeine can help to identify if your body functions better without it. There are benefits to caffeine so finding out how it affects you is the key to knowing what’s right for you. Anxiety is a normal human emotion and can be a great navigation tool helping us to navigate to the things that benefit us. If you have a panic attack the best thing you can do is to try and allow the feeling of anxiety to be there and understand it. Allowing the sensation to be there is one of the most effective ways to be in control of it. The power a panic attack has goes away when you learn to accept it. Understanding that you cannot help anyone when you are depleted is about recognising you need to look after yourself so you can show up and help everyone else. BEST MOMENTS ‘If you try and fight a panic attack it gains momentum’ ‘Giving to yourself means you are able to others’ ‘I’m neutral in my approach because I don’t want people to be anxious about food’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Georgie Collinson website Reset Your Anxious Mind in 90 Days program Georgie Collinson 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 Greg Potter, co-founder of Resilient Nutrition who provide nut-based products designed to enhance health and performance. Greg has focused on making sustainably performing at your best convenient, simple and delicious through a nut-based long range fuel product. To ensure the needs of individuals can be met across various scenarios and at differing points of the day, there are 4 versions available to support before, during and after exercise activities. Long range fuel products are the result of experience and cutting edge science and helped to power the record-breaking effort to row the Atlantic in 2019 and in this episode Greg explains how to get the greatest benefits from this exciting new product. KEY TAKEAWAYS Long range foods are required in ultra-endurance activities and also support strength, power activities and knowledge work. There are different versions available to support various exercise scenarios across different times of the day; -Energise -Energise and rebuild -Calm -Calm and rebuild The energise version contains caffeine and is ideal in the morning and before ultra-endurance events and the calm versions can be used at any time of the day. People should always use products according to their individual need and responses. During ultra-endurance and endurance exercise fat is key to providing energy substrates but in short explosive exercise, the caffeine can provide the boost required. The combination of the fat, fibre and the protein helps support stable blood sugar levels and caffeine has well-characterised effects on mental performance. Long range fuel products can enhance knowledge work and can also be a suitable meal replacement for individuals. BEST MOMENTS ‘The energise version is ideal before and during exercise and the calm and rebuild versions are brilliant post-exercise’ ‘The coconut and almond product is designed specifically for those who are on a keto diet’ ‘Our bodies are not adapted to consuming the processed foods that are available today’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Resilient Nutrition Website Resilient Nuts Twitter DISCOUNT CODE - angela10 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 in conversation with Dr Josh Handt, full-time chiropractor, lifestyle podcaster and natural health and fitness enthusiast They talk about the importance of the nervous system and its impact on all aspects of function in the body. Movement is essential for humans but the body is not designed to be in a continual state of stress so the physiology of the body reflects the emotional state. As humans are designed to run getting out there and running can be the key to a better balance of your emotional state. KEY TAKEAWAYS Movement is essential and very important for humans; you should be moving all the time. Sitting or standing for a length of time is never good for the body as it throws out the posture. The central nervous system is the master control system for the whole body constantly sending information messages throughout the body. The sensory nervous system is responsible for feelings and how you engage with life. The motor system is how we animate our bodies and the autonomic system is the system responsible for the involuntary actions. The way you keep healthy is by maximising function Stressors for the body are physical, chemical and emotional. Your body is not designed to be in a continual state of chronic stress Your physiology is a response to your emotional state. Humans are born to run and the nervous system in our feet is very complex, sending messages continually to the brain. when running the biomechanics of the body are affected by the shoes we wear. For short distance running, you use your body but distances beyond this are all about your mindset. BEST MOMENTS ‘I love sharing my message and pushing my body and mind to the limit’ ‘The focus should be on making the good bits as good as they can be’ ‘You know you are doing well in running and exercise when your recovery time is quick’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website LifeStyle Locker Challenge Dr Josh Handt 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

Angela is with Siim Land author, speaker and content creator talking about biohacking and health optimisation through metabolic flexibility Siim shares some great content and information about understanding how to adapt your body so it can choose what fuel to burn on demand making you better at burning fat, burning carbs and developing all-round metabolic flexibility. They also discuss the vital role quality of sleep plays in health optimisation and longevity in an episode packed with informative content. KEY TAKEAWAYS Metabolic flexibility refers to the body’s ability to swop between fuel sources. The human body can be very flexible and has a number of different sources for fuel. Everyone’s diet should be personalised and the goal should be to be keto-adapted rather than in ketosis all the time. A cyclical keto diet is when you eat low carbs for a period and then eat carbs to refuel. The main stimulus for muscle growth is mechanical overload when the muscles are stimulated. Working out in a fasted state will facilitate more fat burning because of fuel partitioning but you still need to be working with a calorie deficit. There will be a reduction in your metabolic rate as you lose weight, so there needs to be a reduction in the natural calorie intake. Sleep deprivation and stress can impact on weight loss as it makes your body hold onto fat If you are constantly running on adrenalin then your body will start to produce less cortisol because the adrenals become fatigued. Focusing on the quality of your sleep is key because sleep deprivation can have an impact across many areas of your body. BEST MOMENTS ‘Metabolic flexibility enables the body to burn a required fuel on-demand’ ‘If you get up in the morning and feel fatigued then it’s a sign of low cortisol’ ‘Sleep is one of the most important factors for longevity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Metabolic Autophagy - Siim Land Siim Land website Siim Land Facebook 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 Patrick McKeown, author of The Oxygen Advantage. They explore the values of breathing through the nose and the long term effects for those who mouth breathe. Breathing is both very simple and very complex and evolution has, in the nose, created an effective initial line of defence against viruses and infection whilst the way in which we breathe impacts throughout the body. This informative episode provides great value and in-depth information about this vital function of the human body. KEY TAKEAWAYS When you hold your breath, you open up your nose. The more you breathe through your nose the more it opens up. Breathing is both very simple and very complex. Whenever we are confronted by stress we breathe hard and fast. Slow breathing is conducive to calming the mind. A child’s achievement is linked to their sleep and their sleep is influenced by how they breathe. In the process of breathing too hard, you can get rid of too much carbon dioxide, impair blood circulation and affect tissue and organ saturation. Your nose is there to breathe in and out of and evolution has done a wonderful job. Your nose is your first line of defence against viruses and infection. We can change our blood circulation through breathing patterns. We can change biomechanics and biochemistry of breathing to increase functions throughout the body. Breathing can be trained regardless of the environment and situation Your mouth serves no function in regards to breathing. If a child mouth breathes for a long time it comprises the shape of the face. Children who are mouth breathing are unlikely to reach their full potential We have to look at the bio directional relationship of breathing, sleeping and our emotions along with the interconnections. BEST MOMENTS ‘It’s all about breathing in and out through the nose’ ‘The nose is the first line of defence for the lungs’ ‘Your mouth serves no function with regard to breathing’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Oxygen Advantage by Patrick McKeown BBC QED Buteyko Documentary YouTube Buteyko Clinic Oral Breathing Gloria Denotti 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 talking with Ryan Evans former bodybuilder, MMA fighter and registered dietician with a particular interest in gut microbiology and mental health. As a bodybuilder Ryan looked healthy but inside was a different story. After learning to heal himself he now dedicates his time to helping others understand the role gut microbiology plays in not only your physical health but also your mental health. He explains how to get your nutrition right and make the changes that will mean you are looking after yourself well inside and out. KEY TAKEAWAYS I was very unaware of what was going on with me. I looked great but never felt happy in my body. Our gut is our first brain not our second brain because it is where all the neurotransmitters and hormones are. Most of the time-poor gut health is a result of a diet high in sugars, carbs, and in inorganic and dead food. We are eating food from dead soil that has no nutrients but has significant quantities of chemicals and pesticides. Our mental health problems are increasing as our gut health is decreasing. Nutrition is everything you should eat things in the most wild and natural state. It’s important to get back to basics and eat good whole foods for your metabolic type and individual need. People go by how they feel on the day immediately after eating but the response may only be evident days later. Food produces hormones and neurotransmitters and if you are deficient in hormones and neurotransmitters you are going to feel unwell. If you are spending time working out then you also need to spend time working in and recovering from what happens in your day. Our issues are in our tissues so it’s important to move your body in a gentle way to calm yourself. If you can start the day in gratitude then you are setting yourself up in a positive way for the day ahead. Who do you really want to be and does your inside match your outside? BEST MOMENTS ‘IBS is a very wide term used when people can’t get to the bottom of gut issues’ ‘I’m an advocate for people eating best-sourced food as possible, it just makes sense’ ‘I’m all about being intuitive about how my body is feeling and adapting’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ryan Evans Instagram The Power Source by Lauren Roxburgh When the Body Says No by Gabor Mate Squatty Potty 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 in conversation with Thomas Olivier CEO and founder of Omnos an intelligent health system that enables optimisation through knowledge, planning and prevention. Democratising health, making it more accessible to everyone is key if people are to take control of their lives, make the changes that will bring balance and optimise their health and well-being. It’s now easier than ever to understand your own background and when you are able to combine data you are able to gain a balanced overview of yourself and understand what to do to achieve balance. KEY TAKEAWAYS People can take control of their lives and make changes that will benefit their lives and achieve balance. It’s about integrated health, we are complex individuals and nothing works in isolation. Chronic conditions can be avoided if you make lifestyle changes early on. People can be more proactive about their health but to do this they need to be educated. When you start to look at your own biology and realise you are unique, you become more engaged with yourself. If you want to find out the real state of you right now functional testing is key. This is your health; your data and you should have ownership of it. Your genetic test is always a really good starting point. Being a part of the testing process and becoming educated about yourself as a part of the process is empowering. When the data belongs to you it is possible for you to share it with others chosen by you Health data is increasingly a commodity and its value is increasing so data ownership moving forward is vital. BEST MOMENTS ‘It’s about combining data and understanding what to do to achieve balance’ ‘Lots of people have issues that they want to sort out but they need access to data that will allow them to gain a helicopter view’ ‘It’s about connecting the dots and being able to navigate through’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Omnos website Omnos Instagram Cracking Your Health Code by Thomas Olivier 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

People undertake fasting for a variety of reasons and it’s important to begin by considering why you want to fast as your starting point. There are many benefits and Angela is looking at these in detail along with how to begin and how to maintain intermittent fasting, making it part of a sustainable routine. When starting with intermittent fasting it’s important to begin slowly and be consistent over an initial 6-week period to see the positive results and Angela shares great advice on how to begin and successfully maintain an intermittent fasting pattern that is right for you and your lifestyle. KEY TAKEAWAYS Fasting is about limiting food over a time period. Always consider the reasons why you want to fast. If you are fasting ensure you are getting enough protein. There is a difference between fasting and caloric restriction. Fasting involves not eating for a set period of time and then eating within a limited time known as ‘compressed eating window’ Caloric restriction involves intentionally restricting and lowering your calorie intake. Time-restricted eating is where food is consumed within a certain time period and the most popular approaches are the 12/12 and the 16/8 strategies Start with a 12-hour overnight period of fasting and use gentle exercise within the time period to enhance the effects of fasting. Consistency is really important, making your fast part of your routine will bring the best results. The health benefits increase with a smaller compressed eating window if you are using fasting to lose weight. You should aim to come out of your fast in a calm state and choose foods that are easy to digest. Prior to and on exiting fasting, consuming lower carbohydrate food is beneficial. BEST MOMENTS ‘Intermittent fasting helps to lower inflammation’ ‘Any fasting schedule needs to be the one that suits the individual’ ‘Always make sure you are engaging in parasympathetic activities’ 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 solo-sode, Angela looks at food compounds that when included in your diet can make you feel younger, look younger, live younger and increase your metabolism. Angela has been undertaking research for her upcoming book and in an exclusive taster of what’s to come in the book she shares advice on the foods that contain sirtuins and explains how these foods mimic the effects of fasting and exercise along with great information about other foods and food compounds that can make a difference to your health and wellbeing when they are included in your diet in the right way. KEY TAKEAWAYS Food compounds can be used to help you to look younger, feel younger and be younger through increasing your metabolism. STACks activate an ancient family of genes known as sirtuins It has been shown that those people who are lean have higher levels of sirtuins whilst those who are obese have lower levels. Foods rich in STACks have a significant effect on fat-burning whilst also increasing muscle mass and improving cellular fitness. Consuming sirtuin foods and taking sirtuin activators can be a powerful combination for enhancing your metabolism and youthfulness One of the fundamental processes in life is the ability of organisms to respond to stressors. Hormesis is the concept that low levels of stress can improve health and well-being through the stimulation of the stress response. For the hormesis to be effective the dose must be correct. Zenohormesis is the process by which one organism benefits from the stress of another. BEST MOMENTS ‘Wild strawberries have higher levels of anti-oxidants than those produced commercially’ ‘It triggers a stress response that has been evolving for nearly a billion years’ ‘You can get incredible results from including STACks in your diet’ 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 Brittney Oliver board-certified health and life coach, author speaker and founder of an international online health coach training school. They discuss the role gut health plays in anxiety and depression and the importance of gut health for expectant mothers and their babies. It’s about getting your gut biome in alignment and understanding how health is all-encompassing it’s what you do physically, mentally and spiritually. Gut health has a vital role in mental health as it is responsible for producing 90% of your serotonin and 50% of your dopamine find out how to listen to your own body and achieve the right balance in your gut biome. KEY TAKEAWAYS When the gut environment is not balanced it can trigger a stress response. There are many varying indicators throughout the body that can be indicators of poor gut health including issues with skin and gastrointestinal problems. You can’t be present in your life when you are suffering from depression. Health is all-encompassing it’s your mental, physical and spiritual well-being. For each individual, it’s important that the approach is personalised and education about the role of the gut is vital. There are a range of different types of stress and understanding what these are and how they impact on the gut is the key to knowing how to achieve a balance. The microbiome of the mother influences the health of the gut of the baby. The gut health of the mother will improve dramatically prior to birth to support the best possible gut bacteria for the baby. To enhance your baby’s gut health, understand that your gut is a biome garden and different microbes have different jobs. Once you understand you can do better, you can put hope into what you think is hopeless. It’s about the function of the natural body first and then looking at what you can do to help it. BEST MOMENTS ‘The gut is responsible for producing 90% of your serotonin and 50% of your dopamine’ ‘The state of the baby gut is directly connected to the mothers gut health’ ‘I want to empower people to heal on their own’ ‘If you understand your gut you will understand your body and its well- being and balance’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website HWCA Coach website Brittney Oliver LinkedIn Unlimited Power - Tony Robbins 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 Andrew Steele former GB Olympic medal holder, a founding member of DNA fit and head of product to find out about how they use DNA testing to transform results in sport, weight loss and preventative health. In this deep dive episode, find out all about how DNA testing can help you to optimise your health and wellbeing and why your genes are not your destiny it’s the epigenetics, the expression of your genes, that makes the difference to your health and longevity. Shining a light on the nature part of the nature, nurture equation is the key to understanding and provides information that can be used to successfully improve outcomes for any individual. KEY TAKEAWAYS When the environment is the same but people’s outcomes are different the question is what is the other factor? DNA testing highlights the nature part of the nature-nurture equation. It provides another piece of information that can be used by individuals to improve their outcomes. You can use genetic data to help you reach your goals, it will help you to get better quicker. For nutrition genetic data helps with sustained changes in behaviours. People have a specific internal motivation as to ‘why’. They know they are made in a particular way and require particular nutrition. There is self-motivation for making one choice over another. There is a complete spectrum of diets that we are familiar with and individuals will have greatly differing experiences with them. There are 2 macronutrient groups that can be looked at; -Response to saturated fats -Response to refined carbohydrates This layer of ‘why’ and understanding how it is different for each person is important in making a difference. It’s a powerful motivation tool when you understand the impact of your genetics. Circle is the world’s most comprehensive DNA test reporting on 500 different genetic traits across 20 categories. Whole enzyme sequencing looks at every single part of the active or protein-coding part of the human genome. BEST MOMENTS ‘Healthy lifestyle options are key, it’s about influencing our epigenetics’ ‘I’ve aligned my diet with my genetics’ ‘DNA testing is about shining a light on the nature part of the nature-nurture equation’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website DNA Fit 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 Marek Doyle who specialises in personalised nutrition. He provides answers that are backed by data and talks with Angela about how he assesses test results to determine where an individual is on their journey and what imbalances are the limiting factors for wellbeing. As an individual who himself suffered from metabolic issues over a number of years, Marek has used his own experiences and extensive research to build a comprehensive understanding of human metabolism. He discusses the small indicators and compensations that we make, adjusting to a new ‘norm’ when we should be paying attention and taking action. KEY TAKEAWAYS When measuring heart rate variability, preliminary research indicates, if the number is 35 or below then you are potentially too sympathetically engaged and may run into problems with your immune system being downgraded along with other metabolic responses in the body. There are multiple ways your sympathetic nervous system will be activated. The limbic system is waiting for sensory input that may be important information that requires an immediate response from the body. Inflammation activates certain parts of the brain and is characterised by its potential to drive excess glutamate signalling. Glutamate is an important neurotransmitter which switches the brain on but excess levels result in too much signalling to the brain. There are a range of common possibilities that need to be considered when helping an individual with their sympathetic activation. The question to be answered for every individual is – ‘what is the rate-limiting factor for them?’ You can’t take supplements or eat your way out of fatigue because it’s a sensation. You need to look at what you can do so that your central nervous system doesn’t produce the sensation. Ultimately it’s important to pay attention to the small indicators from your body and make the right changes. BEST MOMENTS ‘Our bodies are consistently communicating with us about pain and fatigue’ ‘You can begin by looking at what your own patterns are through journaling’ ‘Getting enough oxygen, having an anti-inflammatory diet and having good sleep hygiene are important’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Marek Doyle website Marek Doyle 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

This episode is a great opportunity to hear more about Angela’s own journey and why she is so passionate about empowering others to optimise their health. Angela has a background as a successful Corporate Lawyer but is now on a journey to find out everything she can about health and how we can all use our DNA and genetics to positively influence and optimise our health. Your health is the foundation of everything you do, listen in and hear about what you can start doing now to build the right foundations and optimise your own health. KEY TAKEAWAYS Optimised health is the foundation of sustained performance. Depression is a silent disease and many people try to hide it and carry on with their everyday lives. Meditation is a practice that can help in giving you space between the stimulus and the response. Medical science has got us to a point where we are going to live for longer whether we want to or not and people want to live a long life and live it well enjoying the things they’ve enjoyed in early life all the way through. Control of the epigenetics is key and if we understand key parts of our DNA then we can positively influence the expression of those genes. We now need to really understand our genetic data and how we can use it as part of our daily lives. We need to empower people so that they can optimise their own health Sleep is the best performance-enhancing tool we have and not prioritising sleep has a huge impact on our health. Your body is not only affected by what you eat but also by the amount of light you get and your level of hydration. There are many things you can do to improve and optimise your health and well-being that have no cost. BEST MOMENTS ‘A momentary pause in your thoughts can help you to gain influence over them’ ‘Biohacking is working with your biology to find the best version of yourself’ ‘People want to live younger for longer’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE GUEST Susan Hay – Biography Sue is the Founder and CEO of Thrive Magazine a Health and Nutrition Magazine and Thrive Media – a digital branding agency for Health, Food and Fitness Brands. After a 20-year career in branding and design, Sue re-trained in Nutrition and re-focused in 2013 to release Thrive Magazine – a global nutrition-based magazine, focused on clearing up confusion in health & nutrition. Thrive now works with brands in food, health and nutrition to help them build a brand and an online audience. Having worked with brands such as River Cottage and Nuffield Health, along with many amazing start-brands. Thrive is due to launch their Thrive Brand Clarity Course in 2020. Sue Hay is also a published author of the series Dial-a-Guru Books with Pen Craft Books and the host of the THRIVE PODCAST – Ethical Entrepreneurs. [email protected] Website Channels Magazine website: www.thrive-magazine.co.ukMedia website: www.thrivepublishing.co.uk PODCAST - http://bit.ly/ThriveEEPodcast Social Media Channels Twitter: @thrivefeelaliveFacebook: @thrivefeelalive Instagram: @thrivemagazine LinkedIn: https://www.linkedin.com/in/susanhay/ A picture containing foodDescription automatically generated “At Thrive, we have one core mission: To bring you the most relevant, reliable and expert led information on health & nutrition. I believe that healthy people do good things!”. Sue Hay www.thrive-magazine.co.uk 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 Steve Rush, author of the best-selling book, Leadership Cake and the Host of The Leadership Hacker Podcast. As CEO of Improov Consulting, he's a People and Business Transformation Expert and Leadership Coach, helping organisations and individual leaders globally improve performance, productivity and engagement Angela and Steve discuss the importance of sleep, recovery and understanding that creating governance, clear structure and discipline are fundamental if you want to achieve freedom and maintain high performance. Great leadership is about empowering others and having high levels of self-awareness and Steve shares great information about what you can do to grow your own self-awareness and why the support of others to help you understand how your work is perceived is what makes the difference, listen in and learn more. KEY TAKEAWAYS We spend more time in non-verbal communication so understanding sensory acuity is key. We are programmed from a very early age but we are able to continually able to pivot and change our thinking. If you want to instil new behaviours it’s about routines and repetition. Visualisation and having an end goal is vital but it all starts with basic foundations of what am I going to do today and how am I going to do it? We all want to be in control and feel important. Learning to give control away of the things you can give away control of is the key to creating freedom If we don’t give ourselves the ability to be organised, disciplined and get things done then we will never be able to do the things we want to do. Creating governance and clear structure and discipline is what allows you to maintain high performance. Recovery is a paradigm shift – you have to take time out to be more productive. Recovery is about doing something that helps you to regenerate and gives you energy. It could be as simple as taking a walk or being thoughtful for a few minutes. Its ultimately about loving what you do and having a passion for what you do. When you have a passion, you will have energy. BEST MOMENTS ‘If I am working late there is a give back in my diary schedule’ ‘The Charlie Chaplin effect - research has shown that as a species after 15-20 minutes we are looking for a distraction’ ‘To maintain high performance, we have to take timeout’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website www.improovconsulting.com www.leadershipcake.com www.leadership-hacker.com The Leadership Hacker Podcast Steve Rush LinkedIn The Leadership Hacker Instagram The Leadership Hacker Facebook Steve Rush Twitter Leadership Hacker Twitter Leadership Cake 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

High blood sugar is a factor in many chronic diseases and in this episode, Angela shares the results of tracking her own blood sugar levels. She explains what blood sugar variability means for your body and shares great practical advice that can be used immediately to manage blood sugar levels. Stress is present in all our lives and Angela explains how cortisol impacts the body and the actions you can take, to control your levels of cortisol, manage your blood sugar variability and optimise your life and longevity. KEY TAKEAWAYS Keeping cortisol low is important for blood composition. Stress leads to the elevation of cortisol and cortisol raises blood sugar. Exercising in the morning means you are making the best of the ketones that are available and potentially increase fat burning. To keep your body in a fat-burning mode you need to avoid eating a diet high in carbohydrates and refined sugar. When blood sugar rises and insulin is released it triggers the body to store fat instead of burning it. Exercise has been shown to help move sugar into the muscles for storage and causes an immediate increase in insulin sensitivity Research has shown that both aerobic and resistance training increase insulin sensitivity but a combination of both is the most effective and high-intensity interval training is the most time-efficient way to achieve this. The immune system does not perform as well when you are under stress its ability to fight infection is reduced. There are actions you can take to lower your stress levels, social connection and getting outside along with mediation and breath work will all make a difference. Your breath is your superpower, it’s the easiest way into your parasympathetic nervous system and using breathwork can bring a sense of calm and lower cortisol levels. BEST MOMENTS ‘Chronically stressed people can be skinny fat because high-stress levels cause fat to be stored in the abdominal area’ ‘It is more beneficial to focus on low carbohydrate and polyphenol-rich fruits such as berries and avocados’ ‘Resistance training has been shown to increase insulin sensitivity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Christian Thomson website Superhuman Experiment Facebook 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 Christian Thomson, Health and Wellness Consultant and a World Kickboxing champion who throughout his career as an athlete suffered from the symptoms of an unexplained chronic condition. He ultimately healed himself and now works to help others optimise their health. They discuss the increasing number of problems that as a species we are choosing to live with ‘ because it’s not really that bad’ when we should be taking notice of these symptoms and taking action to make changes. It begins by understanding where your health is now and Christian and Angela discuss the ways in which you can test and understand markers so that you can make the right changes for you. KEY TAKEAWAYS DNA and microbiome testing can lay an important part in understanding how your body works and achieving optimal health Symptoms are subjective but are good indicators and a good starting place when assessing health. Many people have a range of symptoms but put them down to stress and busy lifestyles. It’s important not to ignore any symptoms. Your immunity can be comprised in many ways so a good starting point is to identify how well your immune system is working. The impact our food environment has on our immune system is significant. Feelings of energy and health are very subjective but as a species, we are now so used to living with problems that we continue on but any symptoms are an early warning sign that there are problems. Metabolic inflexibility comes down to a dysregulation in the ability to balance the foods we eat. To start you need to understand where your health is and where your priorities lie and reduce the stress in your life. Metabolic analysis – can see how your energy changes when you are exercising and at rest. This can show your exercise tolerance. BEST MOMENTS ‘Fasting is a great tool to maintain health except when you do not have the capacity to balance our internal stress levels’ ‘Everything happens for a reason in bio-chemistry’ ‘Taking known supplements in large doses can have an impact on the balance of the immune system’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Christian Thomson website Superhuman Experiment Facebook 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

Tatiana Kassessinoff is the host of the ‘London Heal Podcast’, Clinical Hypnotherapist, Advanced RTT Practitioner and Transformational therapist and in this episode, she is discussing with Angela the fear and anxiety that many are experiencing in these very unsettled times and how meditation and affirmations along with trust in our human nature can change things for anyone. They discuss the science behind the emotions and how we all initially create limiting beliefs and how if you want to you can change your life. Because it is not what happens to you it’s the meaning you attach to what happens and this is dependent on your state of mind. Tatiana shares great insights into the importance of self-love and how you can positively change how you interact with the world, listen in and hear more. KEY TAKEAWAYS Fear and anxiety - It’s important to understand what fear and anxiety are and that it’s fine to experience these feelings. Fear is a survival program that is with us from early childhood. There are many techniques that you can practice to lower your levels of stress along with trust in your human nature, as we are highly adaptable creatures. Breathing is a great way into the parasympathetic system. Engage in any rhythmic breathing technique where the inhale breathe is shorter than the exhale as this will lower anxiety. Limiting beliefs - Early beliefs are formed as a result of your experience and in adaptation to your environment. A lot of what you think is you isn’t it’s a result of your programming, but it can be changed. Any belief is a habit of thinking and you need to get to your unconscious mind if you want to make a change. Meditation - When you are relaxed you are open to the possibilities and your perception is raised. Manifestation is putting yourself in the position where it could happen and being in a receptive state along with being in an intuitive place. It’s not what happens to you it’s the meaning you attach to what happens and this is dependent on your state of mind. You can only attach good meanings to the events in your life when you are in a relaxed and rested state. Self-love and self-care - You know more about exactly what you are doing than anyone else. We need to reinforce self-love and self-care and know that being as you are is good enough. BEST MOMENTS ‘We are not practising social distancing we are practising physical distancing’ ‘It’s important for children to understand they have possibilities’ ‘I love meditation, it’s my go-to for everything’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Joe Dispenza - Morning and Evening Meditation Tatiana Kassessinoff LinkedIn London Heal website London Heal Podcast I am Enough book by Marisa Peer 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 in conversation with Dr. Tamsin Lewis, medical doctor, former GB elite triathlete and founder of Wellgevity. They discuss how we can all be advocates for our own health and work with medical professionals to co-create positive ‘healthspan’ and a more intuitive sense of self. Being heard and having someone to co-create your ‘healthspan’ is all about asking ‘How do we affect the physiology to affect the psychology? because our perceived view of self, our purpose and connectedness to others is key. Listen in and hear about not only your ‘healthspan’ but the experience that Dr. Lewis has had with COVID19 and what you can do to be better prepared for a virus that can affect anyone and be different for everyone. KEY TAKEAWAYS Developing psychological well-being and an intuitive sense of self is key in ‘healthspan’. It is not a generic ‘one size fits all’ and data analysis is a vital part of understanding what is affecting you and what makes a difference. How do we affect the physiology to affect the psychology? The filter on your world is dependent on your biochemistry and the dynamic interplay with others on a day to day basis. From an ancestral perspective, humans evolved with periods of stress followed by periods of downtime; in the world today we want to achieve optimum work all of the time. As humans, we go through periods of flux and we need to be more attune to this. Women have fluctuating hormone variations on a monthly basis whilst the majority of men have relatively consistent levels of testosterone. So men have far more stability. Our hormones and the variances play a huge part in how we feel and function. Coronavirus The effects of this virus are unpredictable it has widespread effects that are different for different people. The widespread post-viral syndrome is extraordinary and we don’t know how long it last No one is immune from getting this so following the advice issued, wearing a saturation monitor, having adequate supplies of paracetamol and taking good doses of fish oil are actions everyone can implement. It’s an illness that is very unknown and affects people in different ways and with so many variables it’s important to not to mega dose on any single supplement. The virus sits around and can reactivate affecting your immune system and triggering inflammation and blood glucose level fluctuation that can take an extended time to recover from. BEST MOMENTS ‘You can help yourself by wearing an oxygen saturation monitor and if it drops below 96, call someone’ ‘We are all reaching out for some security and the issue is that there isn’t any available’ ‘If you are going out you should be wearing a mask and wearing gloves because we know the most likely way this virus is shedding is through droplets’ 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

There are 3 pillars of health; movement, nutrition and sleep. In this episode, Angela is in conversation with Dr Jay Khorsandi Sleep Expert, Bio Hacker and host of ‘The Best Night Ever! Podcast. They look at the differences between sleep apnoea and snoring and how they can be treated and discuss the bio hacks that Dr Jay Khorsandi uses to optimise his own sleep. There are many elements that play a part in good sleep health including nutrition movement and lifestyle. Angela and Dr Jay discuss the research and what makes a difference including grounding, supplements and infrared light, as someone who has completely optimised his own sleep Dr Jay is someone who knows what works and why and this is a great opportunity to hear him share his knowledge, listen in and enjoy. KEY TAKEAWAYS There is a big difference between sleep apnoea and snoring. Snoring is a result of the body and its muscles relaxing whilst sleep apnoea is when you repeatedly stop and start breathing during your sleep. Ideal sleep architecture is Initial deep sleep in 90-minute cycles moving towards REM sleep later in the pattern. How well you sleep at night starts with the routine of the morning before. When you wake you should get outside and look at the blue of the sky. During a sunrise, there is a high amount of infrared and you will benefit from the full spectrum if you are able to watch this. When we are sleeping the body is resting, rejuvenating and you need to give it the resources to do this. You need to have the right amount of sleep and the right quality. The 2 things that regulate our sleep the most are temperature and light. Earthing - As we go about the day we build up a positive charge in static electricity and we need to get rid of this because a build-up over time can cause inflammation and disease. The digital world means more EMF so it’s important to find ways to mitigate the effects and 20 minutes grounding each day with as much skin exposure is a good way to achieve this. There are 3 pillars of health movement, nutrition and sleep and if you can get these 3 in sync the chances of developing any chronic disease is decreased. BEST MOMENTS ‘We have a set of rules in our DNA but we can change them through our actions and behaviours’ ‘The more you can connect to the earth the more you can get grounded’ ‘If you are using red light therapy you need to achieve a balance that optimises your sleep’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Sleep biohacker Instagram Best Night Ever! podcast ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Darryl Edwards is back for a second time with Angela, talking about the vital role of movement at a time whereas a result of COVID19 we are all staying at home. It’s easy to adopt a very sedentary lifestyle at this time but exercise and movement are beneficial on many levels – physical and psychological. It is also recognised that movement plays a role in effective support of immune function, so this is the time to get started and make sure movement and exercise are part of your daily routine. As a movement coach and author of the best-selling book ‘Animal Moves’ Darryl has extensive knowledge and shares some great advice and practical tips on how to get started and create a varied movement routine that you love and will make the difference. There has never been a more important time to get moving to stay healthy listen in and hear how you can get started now. KEY TAKEAWAYS There are a whole range of movement activities, limited only by your imagination, that you can do in your home. It’s important to enjoy your lifestyle and exercise so having a range of opportunities for movement is key. To maintain good health, it’s important to do a range of different movements, working like this will build endurance and resilience. If you are significantly deconditioned anything you do when you begin to exercise will be high intensity for your body. High-Intensity Interval Training increases bone and tissue strength making you more robust and resilient overall. High-intensity exercise produces more killer cell counts than moderate-intensity exercise Post HITT activity, the higher natural killer cell count means the body is more primed to find cells that are affected by viruses. It’s important to be aware of how intensity can make you more immunologically healthy. It’s about learning what you are capable of doing and making sure your movement program is varied and broad. Whatever activities you choose to do you need to focus on completing exercise that encompasses the full spectrum of movement intensity. The most powerful of movements are those three-dimensional movements that involve the transverse plane and having this type of work included in your routine is vital. When you are learning a new movement pattern it significantly increases BDNF once you have control of a movement pattern you have much less BDNF so it’s important to try new things all the time. Movement is not an easy choice in a sedentary society but now is a great time to get started. BEST MOMENTS ‘The most mindful I can be is when I’m as focused as I can be’ ‘People need to experience different movement patterns to understand why it’s so important for the brain and the body’ ‘Dancing is important, it’s great for cognitive benefits and reduces cognitive decline - it’s therapeutically used with early-onset Alzheimer’s. VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Primal Play website Animal Moves Darryl Edwards The Fitness Explorer Facebook Fitness Explorer Instagram Darryl Edwards LinkedIn Animal Moves Card Decks Yo-Yo Desk website ABOUT THE GUEST Darryl Edwards is a Natural Lifestyle Educator, movement coach, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process. Check out Darryl’s TEDx Talk “Why working out isn’t working out” at www.primalplay.com/tedx Darryl is the author of several award-winning books including Paleo Fitness and Animal Moves. His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men’s Fitness and he has featured on the BBC TV documentaries Eat to Live Forever and Doctor In The House. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

‘The simple things you do make all the difference’ In this fascinating interview, Angela is in conversation with Sachin Patel founder of The Living Proof Institute – an online functional medicine practice bringing practitioners and patients together across the globe. Sachin is also a specialist in teaching health care providers how to leverage their businesses successfully online and shares some great advice and links to access extensive expertise in this episode. He originally trained as a chiropractor, with the philosophy that our innate potential intelligence is what causes the healing processes in our body and has taken this philosophy into functional medicine where he has been hugely successful in his mission to teach people health restoration and how to optimise with a multi-faceted approach to health and vitality. There is someone thing for everyone in this inspiring podcast, listen in and make a change now. KEY TAKEAWAYS Functional medicine is personalised healthcare that identifies and treats the root cause because sometimes the root cause can be very far removed from the symptoms. Men and women are designed differently and there are a number of things that have to be individualised for them. It’s patient empowered medicine where the practitioner and patient work together on the solution. The philosophy is to teach you how to be healthy so you can teach your children and grandchildren how to be healthy. Functional medicine is everything that people want and is the only healthcare that provides a complete solution. Traditional medicine seeks to match the complexity of the human body but the greatest sign of sophistication is simplicity. The body is very sophisticated so treatment of it can be very simplistic and be very effective. The simpler your strategies the more you can leverage the principles of nature. Every animal in the world lives in a rhythmic pattern with its circadian rhythm except humans, who are the sickest animals on the planet. Sleep is the most powerful tool you have at your disposal along with the multiple dimensions of food. We should be eating what feels right to us and our genetics. Food types and intake plays a huge role in our health as food interacts with our bodies, our genetics mean this is interaction is different for every individual. You can never fix one system at a time you can only fix every system together. To heal and use the resources you supply the body with effectively your body needs to be in a parasympathetic state. The more parasympathetic you can get, the better you can do everything. The mind is very important in your perspective and in influencing the outcomes you create The human mind is the most important thing in the world, it’s not just about what you put into your mouth, but also what goes in through your ears and your eyes because this is what shapes your reality. You are the creator of your own realities, so if you are stressed you create more stress to prove your mind right. You are the ultimate creator of your own destiny and now is the time to do all the work you need to do, to remove all the excuses you have had and to leverage this opportunity to become the best versions of yourself. BEST MOMENTS ‘When I explain functional medicine, people say isn’t that how medicine should be?’ It’s all about creating a generation of healthy people who are not dependant on the health service’ ‘Our perception of reality is deterministic in whether we are going to be more parasympathetic or whether we are going to be sympathetic dominant, it’s all do with our mindset’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Living Proof Institute website Sachin Patel Facebook Perfect Practice Live Online Event The Bhagavad Gita A Walkthrough for Westerners by Jack Hawley www.30in30.org 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

Today’s guest is Jason Priest, host and creator of the Dad Bod Pod. Originally a registered nurse, Jason subsequently became a health and performance coach, and has since been busy transforming the lives of many entrepreneurs. But the journey hasn’t always been a smooth one. In this episode, Jason talks to Angela about the sometimes rocky road that got him there, how his life philosophies and lessons learned have shaped the mentor that he has become, and methods he uses to deliver sustainable health results. KEY TAKEAWAYS Jason grew up in a troubled home, and endured an uneven childhood. After seizing control of his life, Jason determined to turn his life around by going to nursing school. At the age of 23, Jason began work in the ICU of a hospital, which had benefits and drawbacks. Emotionally, he was not as mature, and so was better able to deal with the things he experienced. Seeing the effects of ill-health up close, Jason has since made it his mission to do all he can to help alleviate the obesity epidemic in America, and around the world. When we become overweight, our health issues are compounded by the unhappiness we feel. This can make finding an effective strategy very difficult. Because of society’s tendency towards instant gratification, many can feel discouraged when attempting to repair their health, and don’t find instant success. The benefits and gains always come in long-term wins. Diets are a short term fix for a long term solution. Jason’s approach is through sustainable solutions that deliver a more realistic approach and outcome. Keeping a gratitude journal can be a great stress-reliever. By focussing only on the positive things in our lives, we reduce our negativity, and add to our fulfilment. There are so many strength exercises that can be performed throughout the day, even at home, from body-weight squats to wall-sits, that will give you and intense, invaluable workout with long lasting effects. The more lean muscle mass you have, the more calories you burn at rest. When you add that mass to your frame, you’re not only giving yourself the ability to reach your goals more swiftly, but adding to your bone strength. Jason’s programme to add positivity to your sleep is: Get to sleep at the same time every night Determine your day’s five wins, no matter how small they may seem Choose five people who made the biggest impact to your day When you wake up, pick five things you’re grateful for Three meals a day, seven days a week, means that you have twenty-one weekly opportunities to do some good for your body. In order to avoid self-sabotage, we need to embrace the journey and realise that the body doesn’t always behave the way that our mind expects BEST MOMENTS ‘We all have a story’ ‘I got sick and tired of being sick and tired’ ‘I hate the word “diet”’ ‘It’s about “crowding out” the bad habits’ ‘You can’t go to the gym twice a month and get results’ ‘Some of life’s most elementary things are the most powerful things’ ‘There’s a reason why, and that reason might change’ ‘Food is fuel, and we need to treat it that way’ ‘Action creates motivation, not the other way around’ ‘Motivation isn’t going to show up on your doorstep in an Amazon Prime box’ VALUABLE RESOURCES The High Performance Health Podcast – Omny Dad Bod Podcast - https://dadbodhealth.com/category/podcast/ Dad Bod - https://dadbodhealth.com Instagram - www.instagram.com/dadbodhealth ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks 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. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

Angela shares the best tips for enhancing immunity from flu and the coronavirus, offering advice that goes beyond the usual tips about effective hand washing. She explains the vital importance of lower oxidative stress on the body and the role-specific vitamins and minerals play in health optimisation. This episode is about practical ways you and your family can enhance your immunity so if you are unlucky enough to be exposed to the coronavirus your body and its immune system will be functioning at an optimum level through a nutrient density diet. KEY TAKEAWAYS Eat antioxidant foods to improve your antioxidant status - Look for brighter coloured fruits and vegetables as these are high in antioxidants. Ensure you have adequate vitamin D levels - It plays a key role in supporting the correct balance of the immune system. To optimise vitamin D levels, you need to expose yourself to sufficient sunlight or use a supplement. Make sure you are getting enough zinc - This is important for immunity and is required for the function of over 300 enzymes and more than a 1000 transcription factors( the proteins that regulate our gene function). Take high dose vitamin C - In an infection, the reserves of vitamin C are used up very quickly so taking large doses when the symptoms appear can ensure vitamin C levels are maintained. Sustain the correct level of selenium through diet – Eating around 4 brazil nuts each day will meet your daily needs. Make sure you get enough nitric oxide – this is a key signalling molecule between cells and can help to fight against some infections. Include foods such as leafy greens, which can help enhance nitrite oxide production. Lactoferrins have been shown to protect against viral infections - Buy lactoferrins supplements in a base of colostrum, also key in enhancing gut health. Make sure you are getting enough collagen – it is an essential building block in immune function. Collagen is an easy supplement to take and can easily be added to drinks as its odourless and tasteless Mushrooms – certain types of medicinal mushrooms have been shown to enhance immunity stimulating the production of macrophages. Use immune boosters in the form of raw honey and bee pollen - Honey is an effective treatment for coughs and bee pollen is considered to be one of the most nutrient-dense foods in nature. Include organ meats, teas, allium vegetables in your diet – these foods will all aid the body’s immune system. Look after your gut health to increase your immune system - ¾ of your immune system resides in your gut so looking after your gut health is key to overall health. BEST MOMENTS ‘Limit the amount of oxidative stress your body is under and enhance your immune system by not smoking, limiting alcohol consumption and avoiding highly processed foods’ ‘It is difficult to get enough vitamin D from diet alone’ ‘If you experience flu or coronavirus zinc would be one of the first supplements to begin taking’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Elderberry Juice - https://geni.us/elderberryjuice Four Sigmatic Chaga Mushroom coffee - https://geni.us/chaga Kappa Chaga tincture - https://geni.us/kappachaga Zinc Lozenges - https://www.solgar.co.uk/all-products/flavo-zinc-lozenges/ Vitamin D3/K2 - https://geni.us/vitamind3k2 Pure Health Liposomal Glutathione -https://geni.us/glutathione Allergy Research High dose liposomal Vitamin C - https://www.nutri-link.co.uk/shop/category/vitamin-c-products/micro-liposomal-c-x-4-floz-120ml.html. Order from Nutrilink- call them on 0333 577 0404to set up an account and quote Angela Foster for 10% off. You will then be able to order online from then on in with the discount. Wild Oregano Oil -https://geni.us/wildoregano Organic Bee Pollen -https://geni.us/beepollen Manuka Honey 83+ MGO -https://geni.us/manuka Grass-Fed Beef Collagen -https://geni.us/grassfedcollagen Bone Broth -https://geni.us/bone_broth 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 response to 2 recent episodes that have been extremely popular Angela is bringing together the information from her guests Dr Amy Killen and CEO of Red Light Rising James Strong about the benefits of red light and near red light therapy She discusses the effects of red light therapy on skin health and hair growth and the profound impact red light therapy has on cellulite – estimated to affect 90% of women. This is an informative episode that brings together pertinent information about both the benefits and the most effective protocol to put in place for red light therapy at home. KEY TAKEAWAYS Skin Red light therapy causes the mitochondria in your cells to be able to make more ATP It benefits your hair and skin and can be part of your routine at home It will improve the texture, tone and brightness of your skin over time. Red light and near red light therapy helps to build the mitochondria in our cells which can then produce more energy, decrease inflammation, help to build the cell defences and increase resilience. Red light therapy is a non-invasive and effective way to rejuvenate the skin and help slow the process of ageing. It stimulates both collagen and elastin production and reduces the appearance of fine lines, scarring and veins. Red light therapy has been shown to lessen the signs of damage to the skin including sun damage and that of UV light, reduces wrinkles and enhances the production of collagen Using red light to enhance skin health When you are standing in front of the light and have full body coverage a treatment time of 15 minutes is the optimum time to enhance skin health. The farther away you are (50 to 100cm) the longer the treatment time required. Consistency is very important you should use the light a minimum of 3 times a week with the optimum being 5 to 6 times a week for 15 minutes The red light encourages nutrient delivery to the area where the light is shining Using a derma roller and red light together is a positive and effective protocol to have in place. Cellulite Red light therapy has been shown to have a profound effect on cellulite Red light therapy combats cellulite in 3 different ways: Bolsters the production of collagen and elastin and support the fibrous support network that surrounds the cells. Improves blood circulation and blood vessel health in the area Causes fat cells to release their fat into the blood which can then be burnt off. Hair growth Red light can be used to enhance hair growth and has also been shown to help with the regrowth of hair. Red light therapy helps hair stay in the growth phase. The more direct the light to your head the better. It enhances energy within the hair cells and it prolongs hair life cycles, it promotes your hair to grow more quickly. For hair, there have been several studies that show red light therapy is effective in slowing hair loss and promoting hair growth. The red light needs to be able to get to the scalp to make a difference. Using it consistently is the key to achieving the optimum results. BEST MOMENTS ‘I do a meditation with the red light on my face – it’s one of my favourite things’ ‘It’s upsetting for women when they lose their hair’ ‘Within days you will notice the difference in your skin and in 2 weeks you will see younger-looking skin’ ‘Putting vitamin treatments onto the skin prior to the red light therapy will enhance further the positive effects’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization Dr Amy Killen Instagram Dr Amy Killen website Dr Amy Killen Facebook Red Light Rising website James Strong 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

‘If you are relaxed and ready for sleep you are increasing your chances of effective sleep’ Angela is with Dr Greg Potter PhD who is a specialist in sleep and nutrition optimisation. He is passionate about finding solutions for those experience sleep fragmentation and sleep deprivation and in this fascinating episode packed with useful content explains how sleep patterns are established and the factors that impact on the type and duration of sleep individuals achieve. They discuss in detail the importance of a good pre-sleep routine and understanding whether you are a night owl or early bird, listen in and learn. KEY TAKEAWAYS Most people understand that it’s important to be exposed to high-intensity light during the day and that regular exercise impacts on how quickly you fall asleep. A sleep diary can be an effective way of tracking sleep patterns to identify issues and bedtime restriction therapy can be used to improve sleep efficiency. In a healthy person cortisol peaks in the day and declines in preparation for sleep. It’s vital to have a good pre-sleep routine and undertake activities that help quieten the mind. Before you wake there should be a spike in cortisol, it is part of a rhythmic process that is preparing your body to be able to cope with the activities of the day People who are not in optimal health experience lower amounts of cortisol in preparation for the day and a higher level at night-time which impacts on sleep. If you are an A-type personality research has shown making a detailed ‘to do’ list in preparation for the next day can aid restful sleep. Different chronotypes such as night owls and early birds respond in different ways to the stimulus that impact on circadian rhythms. If a couple are differing types, and it is extreme, a sleep divorce – where you sleep in a different bed to your partner may be the solution. It’s vital to look for a solution that is manageable for both partners as sleep deprivation and disrupted sleep have a huge impact on people’s daily lives There is not a one size fits all for sleep duration and it changes during your life span. The amount you need, as an individual change, continually but when you extend and improve your sleep then you will improve cognitive function. When co-ordinating sleep timing its vital to understand the different timing constructs. The social clock -the timing of the day The environmental clock – the earth about its axis The biological clocks – that bring the changes to rhythms in our biology People differ in the timing of these clocks and this manifests itself as differences in chronotype. During the biological night time, your body is synthesising melatonin during daytime the amount of melatonin produced is almost zero and you are ready for activity. BEST MOMENTS ‘Adolescents naturally shift to a later wake time and research has shown that later school start times would have a huge and positive impact not only on adolescents but on wider society’ ‘Physical activity is a key driver for anyone wanting to achieve optimum sleep’ ‘You can’t oversleep you can only sleep as much as you need’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization Greg Potter 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 James Strong, CEO of Red Light Rising a company that manufactures red lights. Red light therapy has been extensively studied and the benefits are well documented with the use of red-light therapy continuing to gain in popularity as its benefits are communicated more widely. James and Angela discuss how red light and near red light works on our bodies at a cellular level and the extensive benefits of consistently using a red light as a part of your regular routine to aid your body. Angela, who uses a red light as part of her daily routine explores with James how to maximise the positive impact of red light and the different ways you can and should use a red light to enhance your day to day energy levels and support your body’s recovery protocol. This is a fascinating episode listen in and find out more. KEY TAKEAWAYS The lights are all focused on 2 particular wavelengths - 660 and 850 nanometres - these are the wavelengths proven to stimulate the most mitochondrial The red light penetrates around 1.5cm into your skin and the near-infrared penetrates around 5 cm into your body allowing your muscles and organs to benefit. Red light therapy has been extensively studied and the benefits are well documented. If you are trying to establish your circadian rhythm then using the light at sunrise and sunset is preferable as it will increase your circadian marker. Using a red light in the environment around your computer will compensate for the blue light of the device. For skin health consistent sessions will promote collagen synthesis and encourages blood flow bringing nutrient delivery – the skin will rejuvenate more quickly. There are benefits for hair as the light enhances the energy around the scalp prolonging the life of individual hairs and promotes the growth of more hair follicles resulting in thicker hair and more hair on the scalp. Red light can enhance testosterone production if used consistently and for females there are enhanced benefits for fertility. Sleep – latency and deep sleep can be improved through the use of red light and good light hygiene. The enhanced cellular energy and collagen synthesis fibroblast formation as a result of red-light usage enhance the body recovery protocol. It’s easy to train hard one day, it’s about being able to recover to be able to train hard the next day and consistent use of red light can make the difference in recovery and maintaining a training schedule successfully. BEST MOMENTS ‘It’s a great mechanism to promote hair growth’ ‘A near-infrared light is where the magic happens’ ‘With red light you are enhancing ATP production, giving your muscles more energy’ ‘Using the red light with a derma roller will result in less inflammation’ VALUABLE RESOURCES High Performance Health podcast series\ Red Light Rising website James Strong 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

The keto diet can be a great way to gain focus improve performance and lose weight but how can you tell if its right for you? Angela explores in depth the ketogenic diet, it can boost mental and physical energy but for some, the keto diet may not be suitable and in this episode, Angela shares her expertise and knowledge to help anyone look at whether it’s the right diet for them. There are those who seem to be able to eat whatever they want and those who only have to look at a cookie and put the weight on - it’s all about genetics so checking your DNA is key in understanding who you are and what diet is going to work for you. Listen in and hear about who a ketogenic diet is suitable for and why in this fascinating and informative episode. KEY TAKEAWAYS The ketogenic diet can be very successful for many but there will be some people it might not suitable for due to the differences in the ways we process carbohydrates and fats. The perfect diet comes down to your genetics, gut health, metabolic demands and your lifestyle. Knowing about key parts of your DNA is vital when you are looking for the best diet for you - there is no one size that fits all. DNA is contained in every cell of our bodies and is ‘like an instruction manual’ for the body to produce proteins. Everything our body does is coded for by our genes and we all have slight variations in the code. You may metabolise something slightly differently from the next person There are also genes that are implicated in the way your body processes carbohydrates and your risk for metabolic diseases such as diabetes and if you are at a higher risk for these a ketogenic diet maybe a good option. You can find the type of diet that’s right for you by looking at your genetics – this will give you your sensitivity to fats, saturated fats, carbohydrates and a host of other information Doing the keto diet the right way - Often people get the keto flu, which typically starts 24-48 hours into the diet. As your body shifts into metabolising glucose to fatty acids, your insulin levels start to drop. When your glucose drops it is a signal to your kidneys to flush out toxins and you can lose significant water weight very rapidly. When focusing on a diet that is low in carbohydrate and high in fat individuals can often also exclude vegetables for their diet and not benefit from the fibres and vitamins they contain. Make sure you are consuming plenty of vegetables Most vegetables are keto-friendly, especially cruciferous vegetables and microgreens that are low on the glycemic register Make sure you are getting the right balance of minerals including sodium, magnesium, and potassium Any electrolyte deficiency must be addressed as it can result in long term damage When you start the keto diet your cortisol levels will be higher and a lighter exercise regime along with sleep hygiene will help to keep cortisol levels lower When you are sleeping you release leptin and this helps burn fat while in sleep it also helps stabilise your appetite the next day and with adaption to a higher fat-based diet. Ketones are molecules your body produces when you are in fat-burning mode The goal of the ketogenic diet is to get the body to produce the ketones for itself When you are on a keto diet you will be burning more fat for fuel BEST MOMENTS ‘I’m a firm believer that your genes are not your destiny’ ‘If you do have the FTO gene (the fatso gene) do not despair, it’s all about the expression of those genes’ ‘As you are releasing your body fat during the keto diet, you are releasing toxins stored in the fat back into your body, to help counteract this you can take activated charcoal to help your body’ VALUABLE RESOURCES High Performance Health podcast series\ The Blue Zones book by Dan Buettner Boundless book by Ben Greenfield bit.ly/smart-sleeper Transform your sleep bit.ly/dnaoptimization DNA optmization 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’s guest is Dr Amy Killen an anti-ageing and regenerative physician specializing in sexual optimization, aesthetics and integrative medicine. Amy shares a variety of the best approaches and explains how and why each strategy is important in treating or maintaining healthy skin, hair and sexual vitality. The tools and therapies used for skin and sex are very similar – stem cells, light therapy and PRP are all used in a range of different ways to keep skin and hair healthy and maintain sexual vitality. This is a great opportunity - to not only hear about effective maintenance strategies, and treatments but also to hear about how and why they work. KEY TAKEAWAYS Sexual health and vitality Mind your mind – for all of us our biggest sex organ is our brain and being in the right mindset is vital so that you are ready to have sex. We are designed to have sex when we are relaxed and not stressed. Keep healthy - You need good blood flow and cardiovascular health Nitric oxide - Increase and maintain your nitric oxide levels. We all make nitric oxide and it facilitates the widening of blood vessels. Your body is also able to convert the nitrate you take in through food into nitric oxide Optimise your hormones - Levels of hormones drop with ageing, keep hormones at an optimal level PRP - Use therapies such as the ‘O’ (orgasm) shot and the ‘P’ (Priapus) shot which is traditionally administered using PRP Shockwave therapy - treatments for both men and women that involve red light therapy and sound wave therapy can help restore sexual health. Skin and Hair The tools used for skin and sex are very similar – stem cells, light therapy and PRP Women increasingly lose their hair and red-light therapy can be a really effective treatment. Red light therapy increases ATP production in your mitochondria. Platelet Rich Plasma (PRP) is great for skin, hair and sexual function and can be used in a variety of ways to keep skin and hair healthy. From the age of 25 onwards your body begins to make less collagen, elastin and hyaluronic acid. Collagen gives skin water retaining abilities Elastin gives the bounce back Hyaluronic acid – helps your skin to retain water The sun remains the number one cause of ageing. It's vital that you use a sun block every day. Sugar is one of the worst things you can do for your skin, hair and sexual health, It gets in and breaks down the structure of your skin, as you get older you are making less and breaking down more. Avoiding sugar, using sun block, being healthy in body and mind along with completion of a maintenance routine are the steps anyone can take to age more slowly. BEST MOMENTS ‘It’s a circus for your vagina’ ‘Causing a small amount of microtrauma, done in a safe way can be helpful in keeping your skin in continual regeneration phase’ ‘As you age the bones in your face change and the fat pads move exercise is not going to change this, it’s part of ageing. VALUABLE RESOURCES High Performance Health podcast series\ Dr Amy Killen Instagram Dr Amy Killen website Dr Amy Killen Facebook ABOUT THE GUEST Amy Killen MD Amy Killen MD is an anti-ageing and regenerative physician specializing in sexual optimization, aesthetics and integrative medicine. Board-certified in emergency medicine with ten years of ER experience, Dr Killen saw the impact of unchecked chronic disease and disability from the front lines before transitioning to anti-ageing and regenerative medicine. An international speaker, clinical practice owner, medical director of a national regenerative medicine physician training course, author, and frequent media guest, Dr Killen has become an outspoken advocate for empowering patients to look and feel their best by merging lifestyle modification, hormone optimization, personalized medicine and regenerative therapies. CONTACT DETAILS Dr Amy Killen Instagram Dr Amy Killen website Dr Amy Killen Facebook 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

This week, Angela is in conversation with Darryl Edwards, otherwise known as The Fitness Explorer, the founder of Primal Play, a company founded on the mission to “change lives through play”, and the bestselling author of ‘Animal Moves’ This is a fascinating episode in which Darryl shares some incredible advice designed to get your metabolism flowing, and to keep you fit, without the pressure on, and reliance of, regular exercise sessions. Darryl’s entire approach is about keeping you moving throughout the day, and it all begins with a concept called “Movement Snacks”... KEY TAKEAWAYS Exercise is a modern construct developed to supplement the lack of physical activity in our day-to-day lives. Exercise has become a far more important way, to modern humans, to achieve the sense of locomotion and physical activity we need in a given timeframe. Even if you are exercising for around sixty minutes per day, if you’re sitting for multiple hours, this can undermine any of the effects of your physical activity. Darryl calls his prompts for movement, “movement snacks”; small ways in which we can force ourselves to move more, and by doing so, create a constant impetus to abstain from being sedentary. Some of the best and most simple ways of doing this are: Drink more water. This can force you to take more toilet breaks. And use a toilet on a different floor. When you’re on the phone, make sure you’re not sat down. Instead of meetings at a table, why not walk and talk? Walk to work if you can do so We are constantly told to avoid foods that cause spikes in insulin, but nature has given us another way of managing this: physical activity, which causes muscle contraction. When you are hungry, your body will force you to eat. When you are tired, your body will force you to sleep. But nothing will force you to exercise. By exercising, we are becoming far more proactive than we sometimes realise. Feel-good hormones are generally associated with physical activity. This is why exercise is so often recommended as a way to combat depression. The word “exercise” itself, and even the phrases associated with it, such as “no pain no gain”, carry with them negative, painful connotations. This is partly the reason why so many are instantly, psychologically switched off when it comes to exercise. 75% of UK children have less time out side than prison inmates. 1 in 7 UK children have never spent time in an outdoor space. Lethargic activity, such as technology-based interactions are driving a surge in health problems in the next generations, and needs to be addressed. Adult play, the gamification of exercise for adults seeking to keep active, is difficult to maintain. To keep it going, Darryl recommends: Download Darryl’s free eBook ‘On The Importance Of Play’ (available on the Primal Play website) By becoming more playful, you will automatically think of more ideas for movement Engage with the activities created by Darryl on Primal Play, which will help you to engage your creativity When engaging in social activity, your effort is naturally increased, but also your endorphins are greatly increased by engaging in physical activity with someone else, especially when it’s rhythmic. BEST MOMENTS ‘2000 years ago there was no need to exercise’ ‘It’s about integrating your day with movement’ ‘I wanted to know why. What does it do at a biological level; at a physiological level?’ ‘Movement is medicine’ ’The process is what’s important, not the outcome’ ’There are so many obstacles in the younger generation’s way’ ‘Endorphins are released immediately with play; not at the end’ VALUABLE RESOURCES The High Performance Health Podcast – Omny Primal Play - https://www.primalplay.com The Fitness Explorer Facebook - https://www.facebook.com/fitnessexplorer Darryl Edwards Instagram - https://www.instagram.com/fitnessexplorer/ Darryl Edwards LinkedIn - https://www.linkedin.com/in/fitnessexplorer/ ABOUT THE GUEST Darryl Edwards is a Natural Lifestyle Educator, movement coach, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process.Check out Darryl’s TEDx Talk “Why working out isn’t working out” at www.primalplay.com/tedxDarryl is the author of several award-winning books including Paleo Fitness and Animal Moves. His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men’s Fitness and he has featured on the BBC TV documentaries Eat to Live Forever and Doctor In The House. ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks 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 i

‘It’s empowering to understand your DNA and how your body works’ Our environment, lifestyle and nutrition are playing a major part in the rapid advancement of chronic diseases and in this episode, Angela explains the impact Nutrition, Stress and Sleep have on inflammation and shares the ways you can make positive changes. If you are living life at 5 out of 10 most days and wonder why you are always tired and have low energy levels it may be because you are suffering from chronic inflammation. When you lower inflammation you lower your risk, improve your energy and make your body easier to maintain. There are lots of things you can do to protect yourself and improve your health, we are entering a new age of personalised health and that means you can track your own personalised journey back to health. It’s going to become increasingly affordable to take charge of your life so this is a wonderful time to be alive, take charge and influence your health and well-being. KEY TAKEAWAYS We are now seeing the rapid increase of chronic diseases and our lifestyle, diet and environment are largely responsible for this. Acute inflammation happens in the body to heal you. When you lower inflammation you lower your risk and can improve your energy and have an easier body to maintain. Nutrition, Stress and Sleep all impact on inflammation. Nutrition It’s important to look at a variety of factors. If you are having too much processed food and sugar then you will be driving up inflammation. Fats become incorporated into your cell membrane so taking in processed fats will result in them becoming part of your cell membranes. You can now personalise your nutrition. If you do a DNA test you can find out what sort of fats and carbohydrates your body can tolerate. Once you know your baseline you can layer in the nutrition you require and get exactly what’s right for you. Latest research makes the connection between our circadian rhythm and our organs. We have clock genes that regulate our circadian rhythm and our organs take cues from these clock genes. If we align our eating with our circadian rhythm we can lower inflammation and sleep much better. Stress Acute stress is when cortisol is released in response to a specific situation. Chronic stress results in continual releases of cortisol and raises inflammation. We can suffer from both physical and biological stress. There are simple things you can do in your everyday life to lower the factors that cause inflammation. Sleep Sleeping well will lower levels of inflammation. The quality of your sleep tonight has begun to be determined from the moment you woke up this morning. Eating at the right time and within a 12-hour window can massively impact on the quality of sleep. Optimise your lifestyle around having good sleep patterns. BEST MOMENTS ‘Go out and get lots of blue light first thing in the morning and making sure you have opportunities to be outside barefoot will help with better sleep’ ‘We now know 90-95% of disease is not caused by genetics alone and we have an amazing area of epigenetics where we can begin to express the influence of our genes in a powerful way’ VALUABLE RESOURCES High Performance Health podcast series 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

It’s a new year and a new decade, and resolutions are being made everywhere by those who want to see some improvements in their health and wellbeing. But sometimes those resolutions don’t stick. In fact, 92% of resolutions fail, but what is the best way to make sure those plans don’t slip, and that we stick to our health goals for the year? In this episode, Angela talks to Colin Hiles, one of the top mind-set coaches on the planet, who over the last twenty-three years has coached thousands of people to achieve their optimal state of mind, and how to get the best out of themselves and gain mental toughness. Colin and Angels discuss the art of goal-setting, the seven forces of influence that you need to master, how to use Colin’s Bullseye method and much more. KEY TAKEAWAYS When we are trying to visualise the things we can do using our mind, it causes us to reconsider our limitations, and often push ourselves that much further. We often make promises to ourselves in terms of goal-setting, but we are also often guilty of breaking those promises in search of quick-fixes. It’s about learning about the small hinges that swing the big doors that make real change. The seven forces of influence you need to master are: M - Motivation A - Action S - Skills T - Tribe E - Example R - Rewards/Consequences S - Space If you want to break through to a new level of income, you really need to associate more with people who are already there. Mind-set is contagious. By choosing your “tribe” carefully, you’ll absorb other more beneficial mind-sets. We’re not aware of so much that we’re doing in our day-to-day lives. We are constantly being triggered by the environment and are often not consciously aware that this is so. In the business world deadlines are everywhere and are a main driving factor of productivity. In our personal lives, we tend not set deadlines, but they can be a hugely effective tool, no matter how small, in driving our personal development. The subconscious thinks in images, not words. When we visualise our goals, we are letting our brains know, in a far more effective way, that this is the result we hope to attain. Visualisation is extraordinarily powerful. Finding our “why” is crucial to achieving our goals. Colin identifies “need”, “me” and “we” as the three types of goals most typical. Need - “I need to lose weight for a wedding” Me - “Achieving this goal will make me feel proud” We - The unstoppable goals that affect the greater good Colin’s Big Four: Health - Mind, body and spirit Wealth - Career and the ways in which wealth is created Love - Relationships Lifestyle - How wealth is spent in the time we have We must endeavour to think from our goals, instead of thinking of our goals. Put yourself there and imagine what it’s like to have achieved it already. Replicate the feeling of having achieved it already. Think in images. BEST MOMENTS ’New year is a time of year when people across the globe reflect on their achievements to date and look ahead to the coming year’ ‘What is the difference that makes a difference?’ ‘We pay attention to our children but what about us?’ ‘How many times did you put your foot on the brake?’ ‘Deadlines create urgency’ ’That’s the power of visualisation’ ‘Children are our best teachers’ ‘Health is so hard to get back’ ‘You want a four way win’ VALUABLE RESOURCES The High Performance Health Podcast – Omny To access Colin’s bonus rewards go to https://angelafosterperformance.com/mindset Colin Hiles - https://www.colinhiles.com ABOUT THE GUEST 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 is a Nutritionist, Fitness and Lifestyle Performance