High Performance Health

Dr Lara Briden, best-selling author of the ‘Hormone Repair Manual’ and the ‘Period Repair Manual’ talks to Angela about the changes that take place during peri-menopause and shares great information on not only impact but also what women should do to support their bodies through this critical time. She explains why sleep is so important and some of the ways you can improve insulin sensitivity and build your metabolic reserve in this informative episode and how to positively navigate this crucial stage in life. KEY TAKEAWAYS Progesterone is a calming hormone and interacts with the data receptor in the brain Every one shifts to more insulin resistance when they are peri-menopause Sleep improves your physiology, insulin sensitivity and sets you up for the day The worst symptoms, if you do suffer with symptoms are in the 10 years prior to the final period and the first year afterwards It’s temporary it’s not how you are always going to be when the brain has completed its recalibration things will be better When there is insulin resistance it’s difficult to have metabolic flexibility and burn ketones as an alternative to glucose The goal is to feel well and its achieving a balance between the benefits of fasting and low carb versus stress hormones Magnesium and Taurine support the mitochondria and both directly calm the nervous system supporting good sleep If you are metabolically healthy and you have had enough protein then fasting should not be difficult The protein leverage hypothesis is the idea that we will keep eating until we have had enough protein and when you reach this point you will stop eating If you don’t have the stomach for protein you are not ready to eat Peri menopausal allergies are related to the connection between high oestrogen and cells that release histamine BEST MOMENTS ‘How you behave in the peri-menopausal years is so important’ ‘The priority in your mid to late forties has to be sleep’ ‘It’s a time of such change that it is a critical window for your health’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Hormone Repair Manual Period Repair Manual ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela talks with Dr Neil Paulvin about peptides, biohacking your brain and longevity in this fascinating episode that is packed with informative content about health and lifestyle optimisation With a practice specialising in anti-ageing, health optimisation and biohacking Dr Paulvin combines personalised functional medicine, manual therapy and a truly holistic approach to help his patients live better and perform better and explains how versatile peptides are in the journey to optimal health KEY TAKEAWAYS Peptides are small complexes of amino acids and work on specific areas to achieve wide-ranging results They work well on gut health, optimise brain health, recovery anti-ageing and the vanity peptides You can take peptides in different ways including via creams, nasal sprays and pills - injections are no longer the only way to administer peptides There are some cosmetic peptides for skin health done through micro-needling Mitochondrial peptides shown to increase life span including SF31 which works on bioregulators work on specific hormone systems and are sometimes referred to as the cousins of peptides BPC157 is great for gut health and tissue repair and can lead to significant recovery You can be really successful impacting positively on gut health with specific peptides Most peptides don’t have a significant downside for the majority of people Peptides can be used in a cream formulation as part of your skincare routine Sleep can be optimised using peptides that enhance sleep, with deeper sleep and enhanced longer REM sleep Treatments can be mixed and matched according to the specific needs of the individual The one size fits all diet is a nonsense everyone is different and people have varying lifestyles Everything is specific so you need to have the right stack, combining the right peptides and other supplements to achieve optimum results BEST MOMENTS ‘Peptides are insanely versatile’ ‘Most peptides are relatively clean and have fewer side-effects when compared with prescription medications’ ‘People say their sleep is 50-60% better’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Paulvin website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Jen Haley, dermatologist and host of the ‘Radiance Revealed’ podcast talks to Angela about skin health and how our skin, as the largest organ in the body is a visible indicator of what’s going on deep inside. They discuss the many toxins the body is now dealing with on a daily basis and how 90% of what we decide and chose in our lifestyle determines our health. Skin health is something everyone cares about and this is an amazing opportunity to hear about what makes the difference and how to achieve optimum skin health. KEY TAKEAWAYS UV light is a huge factor in extrinsic aging and can cause pigmentation and the breakdown of collagen You can slow down the aging process if you modify your lifestyle in small incremental ways Sunlight is important for the body but protection is vital, you need to balance the enjoyment of the sun with exposure that can be damaging During the day the skin is designed to protect and adding anti-oxidants with peptides will help. During the night our bodies are in a renewal and repair phase and retinol can help with this You should cycle your skincare to make sure you are in tune with what your body needs More medical grade products have the ability to penetrate the skin further Anything that you can do to stimulate lymphatic drainage will help Rosacea is linked to the gut microbiome and its balance Sugar and high glycaemic load is associated with acne Anything that is processed will be very quickly converted to sugar by the body Fasting is important to allow regeneration, repair and to get rid of zombie cells You need to consider filtering water to make sure you are getting the cleanest water possible Cellulite has been challenging for a long time but body brushing and weight bearing exercise can help. If something is going on with your skin, as an organ it’s not limited to the skin it’s also going on inside your body BEST MOMENTS ‘Sugar binds to proteins in the body causing a loss in structure of the collagen’ ‘30 years ago we weren’t consuming the processed foods we do now’ ‘Weight lifting helps the bones all over the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Radiance Revealed Podcast www.drjenhaley.com IG: @drjenhaley Telemedicine: https://dermoncall.net/jhaley ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Sarah E Hill, research psychologist and author of ‘How the Pill Changes Everything; Your Brain on Birth Control’ talks with Angela about what is really happening to your brain and your body when you are taking a hormonal birth control. They discuss the potential impact and effects of influencing hormones during post pubertal construction along how being on the pill can influence women in their partner choices. Hormonal birth control has been transformative in women’s lives but understanding how those hormones influence developmental processes and the production of cortisol is vital. This episode has hugely informative content that all women should hear about how hormonal birth control can influence how you think, feel and experience the world. KEY TAKEAWAYS When you take hormonal birth control the primary mechanism of action is the brain because the brain controls ovulation For women pregnancy requires almost every single major system in the body to change in some way There are hormone receptors all over the brain and body and our bodies are incredibly sensitive to our sex hormones When oestrogen increases it increases women’s desire and a preference for men with particular masculine facial cues With diverse MHC genes your body recognises a greater number of antigens and can respond to them Women should be aware that being on the pill can influence their partner choices Hormones have both activational affects when they influence something immediate and organisational effects where the hormones are influencing developmental processes that are creating structures in the body Hormones direct the way the brain is constructed during post pubertal construction and any hormonal change will affect this The research has shown that women on hormonal birth control have a blunted cortisol response to stress Cortisol helps the body cope with the stressful situation and to process memories to cope better in the future BEST MOMENTS ‘Research is now confirming what women have long suspected that taking the pill most affects your brain’ ‘The brain is incredibly plastic and will find ways around things that aren’t organised in the way it needs’ ‘Stress and cortisol release means that something important is happening’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website How the Pill Changes Everything; Your Brain on Birth Control Sarah E. Hill ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dave Asprey founder and chair of Bulletproof and 3 times New York best-selling author talks with Angela about the benefits of bulletproof coffee and the science behind the bio-hacks that make a difference. He shares an insight and great tips about routines he uses to achieve optimum health and performance and how he has honed and developed them to achieve maximum metabolic flexibility. There is something for everyone in this episode from the inspiration to get started through to great content on how to develop and upgrade yourself to achieve the changes you want. KEY TAKEAWAYS Metabolic flexibility is the ability to turn any available nutrient into energy efficiently and quickly When you are metabolically flexible you can take all of the air and all of the food and combine it to make electricity During a fast, you are in repair mode and bulletproof coffee is a hack that doesn’t affect insulin levels MCT oil raises ketones more than coconut oil Women don’t do usually do as well fasting as men who will typically do 2-4 hours longer. Bulletproof coffee changes the voice in your head about food If you are exercising make it intense and make it short. If you move for twenty minutes a day it does good things for energy production You need to space out exercise because recovery is when growth happens Our peak energy and movement time is in the afternoon When you combine light exposure and food exposure you can shift your sleeping window to whenever you want. It’s important to know which exercise works best so you can focus your time efficiently The most important variable in sleep is light exposure Plants produce toxins as part of their survival mechanisms and humans can tolerate the toxins but too much does have an effect on the body If we eat plants with lower toxin levels our biology works better. BEST MOMENTS ‘You can look at a plate of doughnuts and you just don’t want them there is no inner dialogue, no willpower needed and fasting becomes easy’ ‘I want this to be painless for people and with bulletproof coffee you are simply not hungry’ ‘I don’t want to be hungry; I want my brain to work all the time and my body to look the way I want’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website BulletProof website BulletProof radio ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Debbie Potts health and fitness coach, nutritional therapist and author of ‘Life is Not a Race’ and ‘The Wholestic Method Manual’ joins Angela to talk about her own journey from high performing athlete, in the best shape of her life, to an individual with chronic stress and how taking ownership, slowing things down and learning to both manage stress and understand the stressors have all played a part in moving forward. They discuss the power of tracking and reviewing data so you know exactly what is impacting you and how to make the changes that improve both health and longevity KEY TAKEAWAYS It doesn’t matter what you do everyone has different stressors and these accumulate over time. Both internal and external stressors accumulate until it becomes chronic stress With the goldilocks affect too much of anything, whatever it is doesn’t help and too little of anything is also a negative Metabolic dysfunction affects every area of your life and if you have metabolic disfunction you can’t achieve your true potential in life A disrupted metabolic function can cause weight gain, fatigue and a feeling of loss of identity Knowing what your HRV makes a huge difference in understanding what makes the difference It’s empowering when you understand the data Many of the chronic conditions seen currently are connected to mitochondrial health Learning how to manage your own stress and recognise the red flags and stressors for you is key If you don’t track and review the data you don’t know what the impact is and the recovery that needed for your body It’s a genetic thing that some people are more susceptible to stress than others Understanding the data gives you something tangible to work with BEST MOMENTS ‘I went from being in the best shape of my life to gaining 30 pounds and having an afternoon nap instead of a workout’ ‘I was probably doing everything a little too much’ ‘I’m biohacking myself to improve longevity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The WHOLESTIC Method, Manual & Workbook - Debbie Potts Debbie Potts ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Carrie Green author of the best-selling book ‘She Means Business’ and founder of the ‘Female Entrepreneur Association’ helping others turn their dreams into reality They discuss why anything is possible if you put your mind to it and how having the courage to go all in and commit changed Carrie’s life. Confidence and clarity come from taking action and this is a great opportunity to hear how positive thoughts lead to decisions and outcomes that help you grow, flourish and achieve the right mindset for success. If you get intentional, have the focus and take action you can achieve whatever you want. KEY TAKEAWAYS You can learn how to do anything and if you put your mind to it and apply effort anything is possible Sometimes we have big ideas and then blow them up to a point where they seem impossible Imposter syndrome can be really difficult to overcome Any change needs to come from within yourself Without intention, you are stuck in life Our thoughts and how we feel determine the decisions we make, the decisions we make determine the actions we take and the actions we take determine the outcomes in our lives It was about committing and going all-in with my idea, dancing around the edge of it hadn’t worked. Everything became easier when I went all in and everything changed There is always resistance but there is also the point at which you realise you want your life to be purposeful Confidence and clarity come from taking action and telling others gives you accountability The challenges are there to help you grow as a person The purpose of life is to grow and flourish as a person It’s about identifying what makes you feel accomplished and will get you a result. Motivation comes from taking action BEST MOMENTS ‘Anything is possible if you put your mind to it’ ‘I have a special power because I know how to get the best out of myself’ ‘If you are not intentional you are just drifting through life’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Female Entrepreneur Association ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Anna Cabeca author of ‘The Hormone Fix’ is someone who knows exactly how you can optimise your hormones to look and feel fantastic and in this episode, she shares great content on exactly how to bring your body into balance. She explains the crucial role oxytocin plays with low levels often resulting in feelings of disconnect and how you can increase your levels through practising the art of gratitude and understanding the importance of being present. The body has the ability to heal itself using natural products and Dr Anna Cabeca discusses how healing foods and healing practices from around the world combined with understanding how your body works can make all the difference KEY TAKEAWAYS When cortisol is up oxytocin is down and low oxytocin can result in you feeling disconnected When you incorporate more fun and joy into your life you can raise your oxytocin Raising oxytocin is one of the quickest ways to bring cortisol into balance When you are in a physiological state of disconnect it can be very difficult to understand what makes you happy You have to leave the past behind, practice the art of gratitude and be in the present to increase levels of oxytocin. Urine is a biomarker and checking it every day can help you to get in tune with your body The more alkaline your urine pH the more decreased diabetes, heart disease, cancer and other inflammatory diseases De -hydration causes more acidity and hydration supports an alkaline state if the water is filtered Fluid restriction during food intake is vital to allow the digestive enzymes to be able to work efficiently. If you are creating a physiology that is alkalinising then fasting can be very successful If you have a good night’s sleep you should wake up alkaline Maca is an indigenous root to Peru and has many positives including helping the adrenals when they are in over or underdrive and supporting detoxification The body has the ability to heal its self-using natural products, understanding your circadian rhythm and balancing hormones naturally BEST MOMENTS ‘Getting keto green is a diet and a lifestyle’ ‘Whatever your diet you can’t assume you are alkaline and you can’t assume you are in ketosis you have to check’ ‘We see an improvement in our hormones when we go keto green and when you balance the alkalinity factor its game changing’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Anna Cabeca The Hormone Fix by Dr Anna Cabeca ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

John Gray author of one of the most influential relationship books of all time ‘Men are from Mars; Women are from Venus’ is talking to Angela about how we are all now living in a different reality which has changed our hormonal foundation and means we now need a revised approach to develop the relationship skills required in such a complex world. They discuss how you can work towards a balance between your masculine and feminine and achieve an open heart being authentic in your relationship if you learn to understand and feel your deeper emotions. KEY TAKEAWAYS When women are stressed their oestrogen levels are low when men are stressed their testosterone levels are low Connection is one of the key elements in oestrogen going up We are not designed to be together all the time. detachment for men can increase testosterone We long for connection but if we get too much it has the opposite effect You need the right balance of connection and separation if you are solving problems with confidence your testosterone is rising Previously men were taught to meditate and this was an effective way of rebuilding testosterone Part of men’s bonding happens when women’s oestrogen is very high You need higher levels of testosterone to sustain interest in someone you love than someone you don’t love Women have the feminine power of attraction to draw in opportunity and it’s then the masculine that makes use of it There is more to the world than what we can see and hear. Find in your heart peacefully what it is you really want in your life If you are both analysing and feeling you can experience feeling the deeper emotions When you learn how to process your emotions you can grow and manifest your potential I recommend a positive mindset, good nutrition and sometimes supplements if you are going through a crisis The ultimate accountability is when you have the source of happiness within yourself BEST MOMENTS ‘You need love and when you feel this your oestrogen levels go up’ ‘The world is a projection to help you get in touch with how you feel’ ‘What holds a man’s attention is vulnerability, emotion and authenticity VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website MarsVenus website Beyond Mars and Venus: Relationship Skills for Today's Complex World, John Gray ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Mindy Pelz, a women’s fasting expert specialising in fasting for women over forty talks to Angela about her own journey and the five key principles that she has created to support a successful fasting lifestyle. She explains how she made the lifestyle shifts that have taken her from a chaotic time in her forties to the smooth and easy experience of her early fifties. This episode has informative lifestyle fixes for menopause and great content that can be acted on immediately to change your life positively starting now. KEY TAKEAWAYS You have to stop eating all day – we operate with two energy systems, one where we burn energy from what we eat and one where we burn energy from fat. You cannot get to the energy system burning fat without fasting You need to be sensitive to the fact you become more insulin resistant in your forties and beyond 5:1:1 variation works with 5 days of intermittent fasting, 1 day of extended fasting and 1 day of eating Vary your foods through keto variations There are specific bacteria in the gut that break down oestrogen You have to become insulin sensitive to make oestrogen but you also need a healthy liver and the right bacteria in the gut to break oestrogen down so that it can enter the body Detoxing makes the biggest difference to your hormones. You need to stop toxifying yourself, review what you put on your skin, what’s in your environment and what you are putting into your body You can stimulate autophagy so the cells are detoxing themselves Infertility, challenging menopause and compromised immune systems are all toxic issues A toxic-free environment must be a priority Exercise variation is the key to successful training over forty. The goal is to build a fasting lifestyle that can successfully make a difference and be maintained. BEST MOMENTS ‘When you are operating from a ketogenic system all these healing switches get turned on’ ‘Going back to local can help you to know about where your food has come from’ ‘There is benefit in having high protein and low protein days’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Mindy Pelz website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Stacy Sims, applied researcher, innovator and entrepreneur in human performance talks with Angela about intermittent fasting, exercise, the keto diet and achieving body composition. As a globally recognised expert on sex differences in training, nutrition and environmental conditions she shares great advice and insight into the factors that affect women in nutrition and exercise when they are working towards achieving good health and what makes a difference. This is a great opportunity to understand more about how to work with your physiology for performance, health and well-being with great content for any woman who wants to know more. KEY TAKEAWAYS If you are layering exercising and intermittent fasting its above and beyond the stress that a woman’s body should experience. If women lower their calorie intake and have a long period of not eating the resting metabolic rate lowers and they experience tiredness and this in time can result in disrupted cycles. You need to consider your diet and nutrition together along with how it affects your daily life. Cortisol naturally rises during peri-menopause, one of the responses from having lowered oestrogen and progesterone is more cortisol. If you are eating an evening meal and then nothing until breakfast the next day you are getting a twelve-hour daily fast. To combat a low energy reserve you need to make sure you are getting good quality sleep. Protein is the building block for many things and having good quality protein in your diet and adaptogens will support good recovery and sustaining good health You need blood flow monitoring with whatever device you are using to gain a more accurate picture of what’s going on Adaptogens can support your symptoms with less intensity and can be tried prior to any hormone replacement. The pill disrupts your endocrine system because it down-regulates your natural oestrogen and progesterone The oral contraceptive pill affects many other systems in the body such as HRV, the pattern of your response is different, it also decreases strength capacity With exercise, you should be either be working low and slow for recovery or doing high intensity with low repetition you need remove the grey ‘mid area of exercise’ that stresses the body with no results. When exercising if you work in the 4-6 rep range you will get both hypertrophy and strength. BEST MOMENTS ‘The whole hormonal experience is a long way from what men experience’ ‘It’s not about time in the gym it’s about how high the stimulus is’ ‘There is a silent pressure and burden for women with all the elements that they are dealing with on a day to day basis’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Stacey Sims ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is talking again with Patrick McKeown, world-renowned Buteyko expert and author of multiple best-selling books about breathing and the influence it has on other functions of the body. In this fascinating episode, they discuss how breathing can control your blood pH and circulation along with the importance of enhancing your vagus nerve activity to bring balance between the parasympathetic and sympathetic systems and how breathing is key in achieving this. They also discuss how breathing activities are successfully used to bring asthma under control and the positive benefits for individuals who have been taught specific breathing techniques in the management of their asthma. KEY TAKEAWAYS There are a variety of influences on breathing including genetics, hormones, lifestyle, and environment. The primary regulator of blood pH is breathing People with cold hands and feet often have poor breathing patterns, blood vessels are constricting because of the lower carbon dioxide Women breathe differently from men and this because of hormones It’s important to gain some control over your breathing because you can exert control to change things Women should track their breathing using the Bolt Score. The lower the bolt score the closer women are to exhibiting symptoms If you can improve the biochemistry of breathing you can improve circulation and calm the central nervous system It’s important to change and improve our breathing patterns during rest because it’s these breathing patterns that influence breathing when we sleep Nasal breathing is so much more efficient than mouth breathing which is about a fight or flight mode. When you bring the body into relaxation you can do this through a slow prolonged exhalation Our physiology can influence whether we are in a state of relaxation or not How you breathe during the day impacts on how you sleep. For 15 minutes prior to sleeping slow down your breathing to stimulate the vagus nerve BEST MOMENTS ‘Breathwork training should be done alongside medical treatments’ ‘The pressure of carbon dioxide in the blood is determined by the carbon dioxide in the lungs and this is decided by your breathing’ ‘Humming and cold water stimulate the vagus nerve’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Breathing Cure - Patrick McKeown ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Eliza Kingsford is a mind/body practitioner, licenced psychotherapist and leading expert in weight management and body image. She talks with Angela about weight loss and how we all stay stuck in our own story and pattern, repeating it over and over unless we are able to move out and change the paradigm. When you are able to change your paradigms and work effectively with the energy you have you are better equipped to deal with everything. You can objectively look at any situation and ask the questions that will move you forward and Eliza shares great content about how anyone can change a paradigm when they learn how to connect with the alignment of themselves. KEY TAKEAWAYS The first step is to examine your values and what you believe. Looking at what you have and don’t have will tell you what your beliefs are. Our results are a reflection of our paradigm. You can give people all of the tools they require but if the unconscious paradigm hasn’t been addressed you will always go back to what your beliefs are. At our core, we are all just energy beings and you attract the energy you put out. Your emotions are the indicator for your energy field and whether you are out of alignment Until you have a clear understanding of where you are going the brain pulls information from the past. You need to stop doing everything and turn inward to concentrate on your vibration and blueprint, where you are going. Focus on repetitive action and actively engage with rituals and tools that will shift you from your current pathway until the person you are becoming is your new normal The more you surrender to the process without rules and obligations the easier it is for the energy. Surrender is not about giving up it’s the opposite it’s what keeps us out of our way and stops the messages such as ‘I can’t’ Words are just a representation of your physical emotions the vibration, the emotionality, is what changes our outside world It’s not what we say that matters it’s how we feel, the vibration that changes BEST MOMENTS ‘Whatever your story, it’s what you will achieve in life’ ‘The more you surrender and slow down the quicker the change will come’ ‘Everyone needs to connect with the alignment of themselves’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Eliza Kingsford Brain Powered Weight Loss - Eliza Kingsford Breaking the Habit of Being Yourself - Joe Dispenza ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Rachel Clarkson ‘The DNA Dietitian’ talks with Angela about the wealth of information you can find out from your DNA that can empower you in customising your nutrition for optimal health and longevity. As a dietitian specialising in nutrigenomics, she shares a fascinating insight into this area of science and the positive changes that individuals can make when they understand their own genetic makeup. Nutrigenomics is about optimising the expression of your genetics and the opportunity to take the guesswork out of your diet, a powerful element in the jigsaw of health and longevity. KEY TAKEAWAYS DNA is the genetic code that tells the body what to do and what it should be. Nutrigenomics looks at specific variations in DNA that alter how you process the nutrients taken in through food and supplements Knowing your genetic makeup can be empowering in changing your lifestyle Different nutrients have different variations of ‘snips’ that alter one response People with the AA genotype variation of the FTO are more likely to respond well to a high protein diet The area of nutrigenomics doesn’t predict obesity or the likelihood of being overweight the variation of the ACTA gene that someone processes can be thought of like colours, you can either have the pink, blue or green variation. Depending on the variation you hold you process nutrients differently Having the AA variation means are more likely to feel satisfied and not overeat. When you understand your genetics, you can begin to bio-hack your body to achieve optimum health If you are living a life not based around health then you will probably have some bad genes being expressed Having information about yourself is motivating and being able to track progress also motivates. People are more motivated to make change when they are given dietary recommendations through a regulated health care professional about their genetics An individual’s requirements will differ according to what they do day to day. You can target specifically taking the guesswork out of your diet. BEST MOMENTS ‘It’s powerful that individuals are more likely to make change when advice is specific to them’ ‘It’s important that advice is understood as part of the jigsaw’ ‘There needs to be more education to help people acknowledge the benefits’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The DNA Dietitian The DNA dietitian Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

When Chase was medically discharged from the military he faced having to start life all over again and in this inspirational episode, he talks to Angela about his journey and his ultimate goal in life. You have to choose to find a way in life and Chase discusses how he learned to look at things differently, taking complete ownership and meaning over his life making a conscious choice to think differently and take different actions seeking the problems and focusing on finding the right solutions to move forward in the right way. KEY TAKEAWAYS At the time I was on active service it was during the global war on terrorism so it was a high-stress environment. When I was medically discharged and had to start life all over again. I knew I was going to have to look at things differently. It was strength training in a gym environment that provided the opportunity to work specific muscle groups The human body is extremely resilient, it can suffer and endure a lot and it can overcome a lot if you can focus on how to rehabilitate it in the right way. No matter what got you there you have to look at things a bit differently to move forward My ultimate goal is to continuously learn and to help as many people as possible. Sharing your message and reaching a bigger audience is what makes a difference. You have to build a community, a support system of those people who want you to succeed. You have to choose to find a way in life. You have to decide to go problem hunting You have to take complete ownership and meaning over your life You have to make a conscious choice to think differently and take different actions. Where the mind goes the body will follow. I got very clear on who I was and how I wanted to show up in the world. I constantly check in with myself about how I’m feeling and what I need. BEST MOMENTS ‘Walking regularly is hugely under-rated, it has benefits for both mental and physical health’ ‘When you are in active service during a time of war every day could be the day of something happening on a grandiose scale’ ‘I knew I was going have to look at things differently’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ever Forward Podcast with Chase Chewning Chase Chewning Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Phoebe Lapine is a gluten-free chef and author whose latest book is ‘SIBO Made Simple’ provides great content and information about SIBO, the root causes and how it can be treated along with healing recipes and practical strategies to rebalance the gut. She also shares concise information about how the gut’s protective mechanisms work and the issues that can lead to SIBO. With gut health being incredibly important for many functions in the body achieving the right balance is key and Phoebe, as a SIBO sufferer, knows exactly what it’s like and provides great practical advice on how to heal. This is an episode that will tell you everything you need to know about SIBO from what it is and isn’t to how to treat it effectively. KEY TAKEAWAYS If there is a breach of the small intestinal wall by bacteria they are then in direct contact with your immune system. Damage to the intestinal wall can lead to a leaky gut issue which can create a feedback loop with autoimmunity and this can cause systematic inflammation. The gases bacteria release are inflammatory and damaging SIBO is complex and usually a result of more than one of the body’s protective mechanisms having issues. Any deficiency in the natural microbial substances that we make or deficiency in the immune system can result in SIBO. The migrating motor complex carries food through the intestine and damage to this can be a cause of SIBO. A gut not functioning well will mean issues in the conversion of T4 to T3. T3 is essential for many functions in the body including the production of stomach acid and fuelling the migrating motor complex. if you have a hormone imbalance such as oestrogen dominance the conversion will be even more challenging for T4 to T3. Bacteria carry their own histamine load and it’s all about keeping everything in balance. 50% of people with SIBO will also have some sort of fungal overgrowth as the lack of balance will cause overgrowth not only in the gut but also in other areas of the body There are 3 main treatments for SIBO antibiotics, herbal antimicrobials and an elemental diet. BEST MOMENTS ‘The reason some people have chronic SIBO is that they have not treated the root cause’ ‘In the body, there is always a check and balance’ ‘Gut health is incredibly important for all functions in the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website SIBO Made Simple - Phoebe Lapine SIBO Made Simple Phoebe Lapine Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela talks with Brain Care Club founder and co-founder of Heights, Dan Murray-Serter. Heights have created the world’s first Brain Care supplement designed to enhance mental cognition and performance and use their platform to help people to achieve optimum brain health. Dan shares the values that sit at the core of Heights and explains how they go where people are and share content in ways that people can easily engage with and listen to as they fulfil their mission to help people learn about how to take care of their brains. There is great content in this episode that will help anyone understand more about the most important organ in the body and how looking after it well, can make you feel more rested, focused, energised and rested. KEY TAKEAWAYS People don’t take care of their brains even though it’s the most important organ There is an area in the brain that nutrition plays a huge part in for mental health recovery People don’t take care of their brains even though it’s the most important organ Most people don’t have time to eat or take care of themselves properly and supplements are a good insurance policy. We wanted to build an uplifting company that’s all about taking better care of your brain People don’t have time to take care of themselves or the time to invest in themselves so as a brain care company we go where people are, share in a way people can engage with and help in a way they will listen to. If people are learning from our content then we are fulfilling our mission. We have been very purposeful about how we select our ingredients. Our DHA and EPA is directly from algae, fish, the most common source of omega 3, don’t synthesise omega 3 it comes entirely from the algae they consume. There are 8 B vitamins involved in optimum brain health. There are lots of studies that prove vitamins make a difference in anxiety and stress Most people are familiar with supplements but many products only contain the minimum requirement. There is a huge discrepancy between products and there is a lack of transparency in the supplement industry. Working with fresh ingredients is something very different in the supplement market. For optimum health, you have to train both your body and your mind BEST MOMENTS ‘Your brain is an organ and begins deteriorating from the age of 25, it’s shrinking’ ‘It’s a good insurance policy for your brain but the supplements will also benefit other areas of the body’ ‘Most people have never heard about looking after their brain’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Your Heights website Dan Murray-Serter Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr James Nicolantonio, internationally respected scientist and expert on health and nutrition talks with Angela about immunity, why and when intermittent fasting works and the importance of natural nutrition and balance. He explains the differences between the adaptive and innate immune system and how you can strengthen your own immune system through natural health and nutrition. He shares great content on what you should be removing from your diet and how refined sugars and carbohydrates impact the body along with the negative role of seed oils and the positive role of organ meats as part of your diet. KEY TAKEAWAYS The immune system is traditionally referred to as innate and adaptive elements The innate is an immediate response using white blood cells, macrophages and natural killer cells that attack the virus in a pro-inflammatory way. Your T cells and B cells adapt to destroy a virus in a focused way and are part of your adaptive system. The better adaptive immune response in memory to viruses the better you can deal with similar viruses when you meet them in the future Children have a better T and B cell response along with a higher innate response. Salt is used by our bodies to fight viruses but sugar dampens the body’s immune response. People with metabolic syndrome are 3.5x more likely to have poor outcomes from Covid You can fix the markers for poor metabolic health very quickly by removing refined sugar and refined carbohydrate intake People who are at a high weight with more fat will benefit from fasting more. Studies show that moderate exercise 3 to 5 days a week reduces the risk of upper respiratory infections An excess intake of sugar will lead to insulin resistance increasing VLDL which will increase triglycerides in the blood. Good amounts of omega 3 in your tissues means when there is inflammation your body can convert the omega 3 into resolvins and protectins. Remove refined carbs and sugar along with including organ meats as part of your diet to achieve better health. BEST MOMENTS ‘It’s important to keep your omega3 and omega 6 balanced’ ‘Minimise or eliminate the consumption of omega 6 seed oil’ ‘You can’t fix your age but you can fix your vitamin D levels’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Immunity Fix by James DiNicolantonio and Siim Land Dr James Dinicolantonio Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Cate Shanahan is the best-selling author of ‘The Fatburn Fix’ and ‘Deep Nutrition’ and a leading authority on nutrition and metabolism. Her passion is helping people to feel their best through a healthy diet and she shares great content on the changes to our diet and why it’s worth looking at traditional diets to understand more about how and what a healthy human diet looks like. In a world where often the information we access is not complete, this is a great opportunity to understand more about creating a starting point for a healthy human diet. KEY TAKEAWAYS Previously the shared foundations for a healthy diet were eating fresh food in season, working with processes in nature and using all parts of an animal. Every organ has a different nutritional value Seed oils are an industrial product and most people now have no or very little animal fats in their diet. Globally people have moved from not just eating an inadequate diet to eating toxic fat calories. Fats become the outer membranes of your cells and your mitochondria If your parents and grandparents ate well then you can have genetic momentum We have been discouraged from thinking about traditional diets because of the fats. If you want a healthy gut biome get rid of seed oils in your diet and you will immediately start to notice the difference. Not everyone’s metabolism is functioning properly. The most common hunger experienced by people with weight issues is hypoglycaemic because your body needs calories, this is dangerous hunger and needs to be resolved. People come into the world with different genetic momentum. BEST MOMENTS ‘There is so much missing from the information we are learning’ ‘There is no disease that isn’t made worse by seed oils’ ‘You can raise your kids to eat a healthy diet, we have so much power to change our children’s lives’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Deep Nutrition: Why Your Genes Need Traditional Food by Catherine Shanahan The Fatburn Fix by Catherine Shanahan Dr Cate website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is joined by functional diagnostic nutritionist and medical exercise specialist, Jenn Pike who discusses the importance for women in understanding their four-phase cycle and how in doing this they can empower their health. When women learn to optimise their hormones and achieve the right balance they are able to achieve more and Jenn and Angela discuss the role that functional testing plays in understanding where you are and what you may need to adjust to achieve optimal and enduring health. KEY TAKEAWAYS The cycle is made up of 4 very distinct phases and you can be different in each phase. The four-phase cycle is in sync with the lunar cycle. Muscle is an endocrine organ with secretions that are communicating with other organs in the body. When you begin taking a contraceptive you stop ovulation The chemical progesterone is a level of mimicry in the body that is nothing like the hormones produced naturally. Synthetic hormones impact your gut microbiome. If girls had been educated about what was actually happening and to understand it’s an amazing and special part of being female they would be empowered. Every time a woman is put on a form of medication because of her period it’s like putting a mask over her face she is silenced The transition to puberty and the transition to menopause should be a beautiful thing. There are many different approaches before medication should be considered. When you are going into menopause look at the fundamentals of whether your blood sugar is stable. There are so many things you can do and functional testing can be really beneficial for women. 3T3 is what your body uses for regulating your cardiovascular, circulatory, neurological and other systems. BEST MOMENTS ‘The ovaries are like the final frontier they get all their messages from further upstream’ ‘Women have been unprepared and uneducated for so long’ ‘You need to become a lioness for your health and roar’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Jenn Pike website The Simplicity Sessions ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Dr Michelle Braude author of ‘The Food Effect Diet’ and ‘The Food Effect Diet Vegan’ is passionate about food and cooking working with her clients to make sure they can enjoy their food whilst achieving their weight loss goals. Working with a combination of science, choice and taste she has created the Food Effect Plan, a diet that is healthy and sustainable and has great results. Michelle shares some great advice in this episode from the importance of portion control to the benefits of whole grains, why starting the day with apple cider is beneficial and how to make your weight loss permanent. KEY TAKEAWAYS With the food effect diet, you can have what you want You will lose weight but the focus is on healthy eating and because it’s enjoyable it is sustainable as a lifestyle. People don’t always distinguish between healthy eating and healthy eating for weight loss Portion control is important even with healthy foods. Having two snacks is important and the mid-afternoon snack prevents overeating at dinner. You should aim to stop eating around 3 hours before sleeping A large part of the issues associated with gluten are actually about eating white refined bread and products filled with fats and sugars Whole natural foods are the key to a healthy diet A good quality probiotic has lots of benefits. Apple cider vinegar has been shown to have lots of benefits in terms of gut health, inflammation, helping with digestion. The Food Effect diet is completely balanced so whatever meals are selected there is no need to count calories or macros. In the attack phase, the intake is around 1,400 calories a day Sticking to the right foods is more important than counting calories. Stress is a huge factor, with higher cortisol levels leading to retention in fats. BEST MOMENTS ‘I’ve made the diet so it’s perfectly balanced and there is no need to count calories or macros’ ‘Lower and fat-free dairy always has a higher protein content than full fat equivalent ‘With The Food Effect Diet, you can have what you want’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Food Effect website The Food Effect Dr. Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

In this episode, Angela is co-hosting with Mindset Expert, Colin Hiles as they discuss how changes in life not only require a huge amount of individual effort but also the need for a positive mindset if they are to be successful. Colin shares great content about how status, certainty, autonomy, relatedness and fairness form a foundation that can help you to understand more fully your emotions and how they influence and impact on you. Currently, we are all moving through unprecedented times and this is a great opportunity to reflect on how change can work if you develop a positive mindset. KEY TAKEAWAYS Your status is your importance compared to others. Often we link our identity to the labels that we have. Certainty is the ability to predict the future and anticipate change Autonomy is a sense of control over events and the need to feel you have some sort of choice. Relatedness is a sense of safety and belonging to a tribe or group. Fairness is about the fair exchange between individuals and is deeply rooted within us all. When you change status, you can experience a feeling of being lost and unsure of who you are. Humans are social beings and there is a need to be connected to others. When you are trying to create change in your life it takes a huge amount of effort. All achievements are difficult at the start, messy in the middle and beautiful at the end Everyone has a negative bias but paying attention to strengths and little wins can help to keep a positive bias When you ask good questions, you drive the brain to work for you in a better way Many things we can do that will make us feel better don’t take very long BEST MOMENTS ‘Good questions are really the answer’ ‘Where focus goes energy flows’ ‘It’s good for humans on a chemical level to be connected’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with the Managing Director of Sunlighten UK and infrared expert, Joie Risk discussing the many health benefits of infrared saunas. With technology that brings near, mid and far-infrared light therapy to a sauna, detoxification, relaxation, improved cardiovascular function and circulation along with pain relief and reduced inflammation are all possible benefits with regular use. This is a great opportunity to hear about how infrared light therapy can help the body in a variety of ways and what to consider if you are looking to invest in an infrared sauna for yourself. KEY TAKEAWAYS In an infrared sauna, you can benefit from different wavelengths Infrared is completely natural and a part of sun’s light with near, mid and far-infrared. Far infrared reaches the furthest into the body and raises the core temperature of the body Increasing circulation, improving circulation and will bring pain relief. The mid-range infrared will reduce inflammation aiding muscle recovery work. Near-infrared supports improvements in immunity helping to renew mitochondria and improves skin. The protocol you chose will be influenced by what you want to achieve. Sunlighten have six pre-set programs for detoxification, relaxation, cardiovascular, weight loss, anti-ageing and a programmable custom program. It’s a passive and positive way to gain many health benefits and an amazing way of stacking your hacks because you can multi-task when you are in the sauna. Sunlighten are specialists in infrared saunas and this is an investment for the future because not all saunas are the same. Improvements in sleep are a hidden benefit of the infrared sauna and BDNF is also enhanced by regular sauna use. BEST MOMENTS ‘The sauna helps my circadian rhythm, sleep and lowers stress’ ‘The health benefits of the infrared sauna are incredible’ ‘We’ve seen many people with significant improvements to skin conditions such as eczema’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela talks with world-renowned expert on biological and holistic dentistry, Dr Kelly Blodgett about why you cannot divorce your teeth from the rest of your body and how oral health impacts on the whole body. They discuss the impact of processed convenience foods and what really happens to mercury fillings in the mouth along with what causes colouration in teeth. With all teeth originating from the same tissue that forms the central nervous system issues with oral health have far-reaching consequences for the rest of the body so getting the right balance with good dental health is vital to all of your body. KEY TAKEAWAYS Biological and holistic dentistry is about systems versus symptoms People often observe major shifts in their health after dental procedures The culture of a family can affect dental health and it’s not just how you are eating but how often you are eating. There is no known safe level of mercury and mercury fillings produce mercury vapour. Lemon water is a strong acid and can’t be in your mouth for any amount of time without causing issues with your teeth. Compress drinking into a small amount of time to aid oral health Modern convenience foods are all pre-macerated Our access to processed foods is phenomenal with foods already in a bottle or a bag, pre-chewed and full of acid, sugar and preservative. Teeth colouration is influenced by surface-based staining and the colour of the dentin underneath. Darker colouration in teeth dentin is usually down to diet and biochemistry in your early years growing up. All teeth are formed from the same tissue as the central nervous system. When you remove a tooth there is a change to the energetic flow through the energy meridians of the body. Red light therapy is an effective way to support recovery after dental surgery so that no narcotics or anti-inflammatory prescriptions are required. On a daily basis, you should find time to be reflective – when you are able to be in a parasympathetic state your teeth are able to detox themselves. Getting a balance in energy is critical to your dental health. BEST MOMENTS ‘People are chronically exposing themselves to garbage and thinking it’s normal’ ‘Find a dentist who is willing to listen to you, to understand what your truth is’ ‘Your tooth is a living body part’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Blodgett Dental Care Dr Kelly Blodgett Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Leigh Ewin breath worker and passionate advocate for cold work. Leigh discusses the science behind cold training and shares great advice on how anyone can get started on the journey to reconnect body and mind. He also talks with Angela about the importance of breathwork in living a healthier and happier life explaining how faces are an amazing breathing infrastructure and if you learn how to make breathwork a part of your daily routine you can make a positive change to physical and mental pain, stress and anxiety influencing your outcomes every day. KEY TAKEAWAYS The contrast shower is great for drainage of the lymphatic system. Cold showers are something you need to build a tolerance for so begin with a warm shower and finish with it being cold as this builds brown fat. Brown fat is a fuel source for our body to use, it actively seeks out the white fat stores and breaks it down for energy. Time your recovery from the cold to measure your response and progress. If you are in a fasted state while cold it turbocharges your fat burn. In the cold being able to control your breath means you can control your response and the actions of your body and nervous system. It’s all about calming the breath and committing to entering the water. Wim Hof breathing as a daily practice can be done at the start of the day as it creates an alkaline state in the body. Calming the nervous system before sleep will mean that you will achieve good sleep. The quality of your sleep is affected by how you are breathing as you go into the sleep cycle. Once you understand the principles of breath work you can experiment with it. BEST MOMENTS ‘You need to surrender to the process’ ‘Building brown fat prepares you for cold exposure in nature and for wild swimming’ ‘Understanding CO2 is a game-changer’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Leigh Ewin website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

In this fascinating episode, Angela talks with Adam Schaeuble who turned his life around with a complete transformation across health, business and relationships and now coaches others on the importance of setting a framework for the day and how to set and achieve goals that will change your life. He explains exactly how he structures each day and the role positive affirmations play in creating the right mindset -one that every day looks for opportunities to progress and celebrates the progress that is being made towards set goals. KEY TAKEAWAYS Every day I asked myself what I was doing to move towards my goals. Having a mindset that enables you to have an assessment routine and celebrate your progress is key. I set goals and implement them every single day. The key component is the action, setting in motion what you’ve put out there to attract. The perspective from which we measure our progress is key. An affirmation should be positive, in the present tense and make you feel excited. With affirmations, you need to have an emotional connection. An affirmation at the beginning of the day should mean you are focused throughout the day on finding opportunities to make progress. Revisiting the affirmation at the end of the day is about being accountable. Every day won’t be perfect but you can do something every day that consistently moves you towards your goals. You can move forward by doing just one thing. Journaling can help you to really reflect and be accountable. Movement, meditation and learning time should be a part of each day. BEST MOMENTS ‘I asked myself, how can I regain control of my life?’ ‘You are placing the order for the life of your dreams’ ‘If an affirmation doesn’t connect or make you feel positive it should be replaced’ ‘My life is exciting and it’s a life I’ve constructed for myself’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

In this episode, all about mushrooms, Angela talks with Neil Thenier founder of Wild Kingdom Extracts and mushroom forager. They discuss the medicinal properties of mushrooms, how they can be used to help you relax and boost your immune system. Neil shares great content on the properties of individual mushroom varieties and how they can support and boost functions in the body. Neil also explains the role of pine pollen to modulate and bring balance along with how mushroom blends can be used regularly to maintain health and modulate the body. KEY TAKEAWAYS Mushrooms were the gateway for me in understanding how to positively interact with the ecosystem and be a part of it rather than just showing up and taking from a place Mushrooms work really well with other homoeopathic medicines. Mushrooms have a synergetic effect when taken together. Chaga mushrooms are great anti-inflammatory and full of anti-oxidants. Mushrooms don’t have subtle flavours so beginning slowly and building can be the best way to start taking them. Reishi mushrooms have a long history in Chinese medicine and is known for its properties supporting longevity. You can take Reishi extract at night time to aid good sleep Lion’s Mane mushrooms have been proven to improve REM sleep and there is positive research on the benefits of taking Lion’s Mane extract. It’s important to track yourself and how you are feeling when taking any mushroom extracts. Pine pollen can modulate testosterone in both men and women, it is rich in naturally occurring DHA. It can modulate according to what the body needs restoring balance. In the same way, mushrooms can help us they also help the environments they grow in. If you open yourself to the ecosystem then you can access your own ecosystem more fully. BEST MOMENTS ‘Mushrooms are still very new in the Western World’ ‘Turkey tail is an immune-supporting mushroom’ ‘Mushrooms have plant intelligence that regulates what’s going on in the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Wild Kingdom Extracts ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela highlights some of the most downloaded episodes of the year and reflects on a year of rapid change where we have all had to adapt and change. As a year that can only be described as unprecedented draws to a close, it’s an apt time to reflect and look at the changes and learning, we have all been through. It’s also a great time to look forward to meeting new challenges head-on and continuing to develop your high-performance health. KEY TAKEAWAYS 053 Patrick McKeown - how to improve your exercise performance, how to breathe correctly and why it’s important. 062 Ritchie Bostock - the way you breathe. 071 Emily fletcher - how to meditate to get good at life. 052 Ryan Evans on gut health and mental health and the vital connection. 058 Kelsey Hess discussing hormones and regulating hormones naturally 069 How to become a fat-burning machine with Angela 027 Colin Hiles with the Art of Setting Goals. BEST MOMENTS ‘There are super exciting guests lined up for next year’ ‘Meeting the challenges of the year head-on’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Female Bio Hacker ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn Female Bio Hacker

Michelle Cederberg, Author, Coach and Motivational Speaker explains how you can combat stress and enjoy life if you learn to listen to your body. As someone who specialises in helping those who are stuck move into a life that energises and fulfils them she shares advice on how to set thrilling goals and reframe your inner thoughts to bring a positive mindset because ultimately we are all much stronger than we ever give ourselves credit for and can enjoy the journey towards our dreams. KEY TAKEAWAYS If you set exciting goals then your goal achievement becomes the function of your belief in yourself and the discipline to do the work Most of us have belief in ourselves about something. Our inner voice keeps us safe but can also hold us back from becoming our most amazing self. Recognise when your voice is becoming unproductive, stop and recall the wins. Reframe negative thinking into what’s possible, how might you achieve? You have to give yourself time to think of a solution -how you might achieve what you want? Affirmations can help you have a more positive outlook on life. We are all taking small steps towards our dreams every day Enjoy the journey and have a process so that you are making continual progress towards your dreams If you take the time to slow done and be present your mind will be free and creative the body hears everything you say and it’s an amazing piece of machinery that is incredibly intuitive if you listen to it. You have to decide what success is for you and it will be different for everyone. you need something or someone to hold you accountable because this is doing the work and makes the difference. Everyone has discipline in their daily lives it’s just about developing and re harnessing discipline to achieve your goals. BEST MOMENTS ‘It’s the power of being 1% better every day’ ‘Accountability is a game changer’ ‘Take time to stop and pause during the day’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Female Bio Hacker ABOUT THE GUEST Michelle Cederberg is an author, coach, and sought-after motivational speaker. She specializes in helping people who are stuck on autopilot shift to living a life that energizes and fulfils them. Her main areas of expertise include work-life balance, productivity, and health and fitness, and she has previously been featured in Best Health, the National Post, Global News, and more. Her new book, The Success-Energy Equation (available 10/27/20), shows you how to combat modern stress and tap into a well of energy that will fuel every area of your life. She shows you how slowing down and listening to your body can help you work better, and how a focus on health and energy management will sustain your efforts in all you do. You can learn more about her here: https://michellecederberg.com/ ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn Female Bio Hacker

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