High Performance Health

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

Angela is in conversation with Dr Josh Handt, full-time chiropractor, lifestyle podcaster and natural health and fitness enthusiast They talk about the importance of the nervous system and its impact on all aspects of function in the body. Movement is essential for humans but the body is not designed to be in a continual state of stress so the physiology of the body reflects the emotional state. As humans are designed to run getting out there and running can be the key to a better balance of your emotional state. KEY TAKEAWAYS Movement is essential and very important for humans; you should be moving all the time. Sitting or standing for a length of time is never good for the body as it throws out the posture. The central nervous system is the master control system for the whole body constantly sending information messages throughout the body. The sensory nervous system is responsible for feelings and how you engage with life. The motor system is how we animate our bodies and the autonomic system is the system responsible for the involuntary actions. The way you keep healthy is by maximising function Stressors for the body are physical, chemical and emotional. Your body is not designed to be in a continual state of chronic stress Your physiology is a response to your emotional state. Humans are born to run and the nervous system in our feet is very complex, sending messages continually to the brain. when running the biomechanics of the body are affected by the shoes we wear. For short distance running, you use your body but distances beyond this are all about your mindset. BEST MOMENTS ‘I love sharing my message and pushing my body and mind to the limit’ ‘The focus should be on making the good bits as good as they can be’ ‘You know you are doing well in running and exercise when your recovery time is quick’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website LifeStyle Locker Challenge Dr Josh Handt LinkedIn ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Siim Land author, speaker and content creator talking about biohacking and health optimisation through metabolic flexibility Siim shares some great content and information about understanding how to adapt your body so it can choose what fuel to burn on demand making you better at burning fat, burning carbs and developing all-round metabolic flexibility. They also discuss the vital role quality of sleep plays in health optimisation and longevity in an episode packed with informative content. KEY TAKEAWAYS Metabolic flexibility refers to the body’s ability to swop between fuel sources. The human body can be very flexible and has a number of different sources for fuel. Everyone’s diet should be personalised and the goal should be to be keto-adapted rather than in ketosis all the time. A cyclical keto diet is when you eat low carbs for a period and then eat carbs to refuel. The main stimulus for muscle growth is mechanical overload when the muscles are stimulated. Working out in a fasted state will facilitate more fat burning because of fuel partitioning but you still need to be working with a calorie deficit. There will be a reduction in your metabolic rate as you lose weight, so there needs to be a reduction in the natural calorie intake. Sleep deprivation and stress can impact on weight loss as it makes your body hold onto fat If you are constantly running on adrenalin then your body will start to produce less cortisol because the adrenals become fatigued. Focusing on the quality of your sleep is key because sleep deprivation can have an impact across many areas of your body. BEST MOMENTS ‘Metabolic flexibility enables the body to burn a required fuel on-demand’ ‘If you get up in the morning and feel fatigued then it’s a sign of low cortisol’ ‘Sleep is one of the most important factors for longevity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Metabolic Autophagy - Siim Land Siim Land website Siim Land Facebook ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Patrick McKeown, author of The Oxygen Advantage. They explore the values of breathing through the nose and the long term effects for those who mouth breathe. Breathing is both very simple and very complex and evolution has, in the nose, created an effective initial line of defence against viruses and infection whilst the way in which we breathe impacts throughout the body. This informative episode provides great value and in-depth information about this vital function of the human body. KEY TAKEAWAYS When you hold your breath, you open up your nose. The more you breathe through your nose the more it opens up. Breathing is both very simple and very complex. Whenever we are confronted by stress we breathe hard and fast. Slow breathing is conducive to calming the mind. A child’s achievement is linked to their sleep and their sleep is influenced by how they breathe. In the process of breathing too hard, you can get rid of too much carbon dioxide, impair blood circulation and affect tissue and organ saturation. Your nose is there to breathe in and out of and evolution has done a wonderful job. Your nose is your first line of defence against viruses and infection. We can change our blood circulation through breathing patterns. We can change biomechanics and biochemistry of breathing to increase functions throughout the body. Breathing can be trained regardless of the environment and situation Your mouth serves no function in regards to breathing. If a child mouth breathes for a long time it comprises the shape of the face. Children who are mouth breathing are unlikely to reach their full potential We have to look at the bio directional relationship of breathing, sleeping and our emotions along with the interconnections. BEST MOMENTS ‘It’s all about breathing in and out through the nose’ ‘The nose is the first line of defence for the lungs’ ‘Your mouth serves no function with regard to breathing’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Oxygen Advantage by Patrick McKeown BBC QED Buteyko Documentary YouTube Buteyko Clinic Oral Breathing Gloria Denotti ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

In this episode, Angela is talking with Ryan Evans former bodybuilder, MMA fighter and registered dietician with a particular interest in gut microbiology and mental health. As a bodybuilder Ryan looked healthy but inside was a different story. After learning to heal himself he now dedicates his time to helping others understand the role gut microbiology plays in not only your physical health but also your mental health. He explains how to get your nutrition right and make the changes that will mean you are looking after yourself well inside and out. KEY TAKEAWAYS I was very unaware of what was going on with me. I looked great but never felt happy in my body. Our gut is our first brain not our second brain because it is where all the neurotransmitters and hormones are. Most of the time-poor gut health is a result of a diet high in sugars, carbs, and in inorganic and dead food. We are eating food from dead soil that has no nutrients but has significant quantities of chemicals and pesticides. Our mental health problems are increasing as our gut health is decreasing. Nutrition is everything you should eat things in the most wild and natural state. It’s important to get back to basics and eat good whole foods for your metabolic type and individual need. People go by how they feel on the day immediately after eating but the response may only be evident days later. Food produces hormones and neurotransmitters and if you are deficient in hormones and neurotransmitters you are going to feel unwell. If you are spending time working out then you also need to spend time working in and recovering from what happens in your day. Our issues are in our tissues so it’s important to move your body in a gentle way to calm yourself. If you can start the day in gratitude then you are setting yourself up in a positive way for the day ahead. Who do you really want to be and does your inside match your outside? BEST MOMENTS ‘IBS is a very wide term used when people can’t get to the bottom of gut issues’ ‘I’m an advocate for people eating best-sourced food as possible, it just makes sense’ ‘I’m all about being intuitive about how my body is feeling and adapting’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ryan Evans Instagram The Power Source by Lauren Roxburgh When the Body Says No by Gabor Mate Squatty Potty website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is in conversation with Thomas Olivier CEO and founder of Omnos an intelligent health system that enables optimisation through knowledge, planning and prevention. Democratising health, making it more accessible to everyone is key if people are to take control of their lives, make the changes that will bring balance and optimise their health and well-being. It’s now easier than ever to understand your own background and when you are able to combine data you are able to gain a balanced overview of yourself and understand what to do to achieve balance. KEY TAKEAWAYS People can take control of their lives and make changes that will benefit their lives and achieve balance. It’s about integrated health, we are complex individuals and nothing works in isolation. Chronic conditions can be avoided if you make lifestyle changes early on. People can be more proactive about their health but to do this they need to be educated. When you start to look at your own biology and realise you are unique, you become more engaged with yourself. If you want to find out the real state of you right now functional testing is key. This is your health; your data and you should have ownership of it. Your genetic test is always a really good starting point. Being a part of the testing process and becoming educated about yourself as a part of the process is empowering. When the data belongs to you it is possible for you to share it with others chosen by you Health data is increasingly a commodity and its value is increasing so data ownership moving forward is vital. BEST MOMENTS ‘It’s about combining data and understanding what to do to achieve balance’ ‘Lots of people have issues that they want to sort out but they need access to data that will allow them to gain a helicopter view’ ‘It’s about connecting the dots and being able to navigate through’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Omnos website Omnos Instagram Cracking Your Health Code by Thomas Olivier ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

People undertake fasting for a variety of reasons and it’s important to begin by considering why you want to fast as your starting point. There are many benefits and Angela is looking at these in detail along with how to begin and how to maintain intermittent fasting, making it part of a sustainable routine. When starting with intermittent fasting it’s important to begin slowly and be consistent over an initial 6-week period to see the positive results and Angela shares great advice on how to begin and successfully maintain an intermittent fasting pattern that is right for you and your lifestyle. KEY TAKEAWAYS Fasting is about limiting food over a time period. Always consider the reasons why you want to fast. If you are fasting ensure you are getting enough protein. There is a difference between fasting and caloric restriction. Fasting involves not eating for a set period of time and then eating within a limited time known as ‘compressed eating window’ Caloric restriction involves intentionally restricting and lowering your calorie intake. Time-restricted eating is where food is consumed within a certain time period and the most popular approaches are the 12/12 and the 16/8 strategies Start with a 12-hour overnight period of fasting and use gentle exercise within the time period to enhance the effects of fasting. Consistency is really important, making your fast part of your routine will bring the best results. The health benefits increase with a smaller compressed eating window if you are using fasting to lose weight. You should aim to come out of your fast in a calm state and choose foods that are easy to digest. Prior to and on exiting fasting, consuming lower carbohydrate food is beneficial. BEST MOMENTS ‘Intermittent fasting helps to lower inflammation’ ‘Any fasting schedule needs to be the one that suits the individual’ ‘Always make sure you are engaging in parasympathetic activities’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

In this solo-sode, Angela looks at food compounds that when included in your diet can make you feel younger, look younger, live younger and increase your metabolism. Angela has been undertaking research for her upcoming book and in an exclusive taster of what’s to come in the book she shares advice on the foods that contain sirtuins and explains how these foods mimic the effects of fasting and exercise along with great information about other foods and food compounds that can make a difference to your health and wellbeing when they are included in your diet in the right way. KEY TAKEAWAYS Food compounds can be used to help you to look younger, feel younger and be younger through increasing your metabolism. STACks activate an ancient family of genes known as sirtuins It has been shown that those people who are lean have higher levels of sirtuins whilst those who are obese have lower levels. Foods rich in STACks have a significant effect on fat-burning whilst also increasing muscle mass and improving cellular fitness. Consuming sirtuin foods and taking sirtuin activators can be a powerful combination for enhancing your metabolism and youthfulness One of the fundamental processes in life is the ability of organisms to respond to stressors. Hormesis is the concept that low levels of stress can improve health and well-being through the stimulation of the stress response. For the hormesis to be effective the dose must be correct. Zenohormesis is the process by which one organism benefits from the stress of another. BEST MOMENTS ‘Wild strawberries have higher levels of anti-oxidants than those produced commercially’ ‘It triggers a stress response that has been evolving for nearly a billion years’ ‘You can get incredible results from including STACks in your diet’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Brittney Oliver board-certified health and life coach, author speaker and founder of an international online health coach training school. They discuss the role gut health plays in anxiety and depression and the importance of gut health for expectant mothers and their babies. It’s about getting your gut biome in alignment and understanding how health is all-encompassing it’s what you do physically, mentally and spiritually. Gut health has a vital role in mental health as it is responsible for producing 90% of your serotonin and 50% of your dopamine find out how to listen to your own body and achieve the right balance in your gut biome. KEY TAKEAWAYS When the gut environment is not balanced it can trigger a stress response. There are many varying indicators throughout the body that can be indicators of poor gut health including issues with skin and gastrointestinal problems. You can’t be present in your life when you are suffering from depression. Health is all-encompassing it’s your mental, physical and spiritual well-being. For each individual, it’s important that the approach is personalised and education about the role of the gut is vital. There are a range of different types of stress and understanding what these are and how they impact on the gut is the key to knowing how to achieve a balance. The microbiome of the mother influences the health of the gut of the baby. The gut health of the mother will improve dramatically prior to birth to support the best possible gut bacteria for the baby. To enhance your baby’s gut health, understand that your gut is a biome garden and different microbes have different jobs. Once you understand you can do better, you can put hope into what you think is hopeless. It’s about the function of the natural body first and then looking at what you can do to help it. BEST MOMENTS ‘The gut is responsible for producing 90% of your serotonin and 50% of your dopamine’ ‘The state of the baby gut is directly connected to the mothers gut health’ ‘I want to empower people to heal on their own’ ‘If you understand your gut you will understand your body and its well- being and balance’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website HWCA Coach website Brittney Oliver LinkedIn Unlimited Power - Tony Robbins ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Andrew Steele former GB Olympic medal holder, a founding member of DNA fit and head of product to find out about how they use DNA testing to transform results in sport, weight loss and preventative health. In this deep dive episode, find out all about how DNA testing can help you to optimise your health and wellbeing and why your genes are not your destiny it’s the epigenetics, the expression of your genes, that makes the difference to your health and longevity. Shining a light on the nature part of the nature, nurture equation is the key to understanding and provides information that can be used to successfully improve outcomes for any individual. KEY TAKEAWAYS When the environment is the same but people’s outcomes are different the question is what is the other factor? DNA testing highlights the nature part of the nature-nurture equation. It provides another piece of information that can be used by individuals to improve their outcomes. You can use genetic data to help you reach your goals, it will help you to get better quicker. For nutrition genetic data helps with sustained changes in behaviours. People have a specific internal motivation as to ‘why’. They know they are made in a particular way and require particular nutrition. There is self-motivation for making one choice over another. There is a complete spectrum of diets that we are familiar with and individuals will have greatly differing experiences with them. There are 2 macronutrient groups that can be looked at; -Response to saturated fats -Response to refined carbohydrates This layer of ‘why’ and understanding how it is different for each person is important in making a difference. It’s a powerful motivation tool when you understand the impact of your genetics. Circle is the world’s most comprehensive DNA test reporting on 500 different genetic traits across 20 categories. Whole enzyme sequencing looks at every single part of the active or protein-coding part of the human genome. BEST MOMENTS ‘Healthy lifestyle options are key, it’s about influencing our epigenetics’ ‘I’ve aligned my diet with my genetics’ ‘DNA testing is about shining a light on the nature part of the nature-nurture equation’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website DNA Fit website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Marek Doyle who specialises in personalised nutrition. He provides answers that are backed by data and talks with Angela about how he assesses test results to determine where an individual is on their journey and what imbalances are the limiting factors for wellbeing. As an individual who himself suffered from metabolic issues over a number of years, Marek has used his own experiences and extensive research to build a comprehensive understanding of human metabolism. He discusses the small indicators and compensations that we make, adjusting to a new ‘norm’ when we should be paying attention and taking action. KEY TAKEAWAYS When measuring heart rate variability, preliminary research indicates, if the number is 35 or below then you are potentially too sympathetically engaged and may run into problems with your immune system being downgraded along with other metabolic responses in the body. There are multiple ways your sympathetic nervous system will be activated. The limbic system is waiting for sensory input that may be important information that requires an immediate response from the body. Inflammation activates certain parts of the brain and is characterised by its potential to drive excess glutamate signalling. Glutamate is an important neurotransmitter which switches the brain on but excess levels result in too much signalling to the brain. There are a range of common possibilities that need to be considered when helping an individual with their sympathetic activation. The question to be answered for every individual is – ‘what is the rate-limiting factor for them?’ You can’t take supplements or eat your way out of fatigue because it’s a sensation. You need to look at what you can do so that your central nervous system doesn’t produce the sensation. Ultimately it’s important to pay attention to the small indicators from your body and make the right changes. BEST MOMENTS ‘Our bodies are consistently communicating with us about pain and fatigue’ ‘You can begin by looking at what your own patterns are through journaling’ ‘Getting enough oxygen, having an anti-inflammatory diet and having good sleep hygiene are important’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Marek Doyle website Marek Doyle Instagram ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

This episode is a great opportunity to hear more about Angela’s own journey and why she is so passionate about empowering others to optimise their health. Angela has a background as a successful Corporate Lawyer but is now on a journey to find out everything she can about health and how we can all use our DNA and genetics to positively influence and optimise our health. Your health is the foundation of everything you do, listen in and hear about what you can start doing now to build the right foundations and optimise your own health. KEY TAKEAWAYS Optimised health is the foundation of sustained performance. Depression is a silent disease and many people try to hide it and carry on with their everyday lives. Meditation is a practice that can help in giving you space between the stimulus and the response. Medical science has got us to a point where we are going to live for longer whether we want to or not and people want to live a long life and live it well enjoying the things they’ve enjoyed in early life all the way through. Control of the epigenetics is key and if we understand key parts of our DNA then we can positively influence the expression of those genes. We now need to really understand our genetic data and how we can use it as part of our daily lives. We need to empower people so that they can optimise their own health Sleep is the best performance-enhancing tool we have and not prioritising sleep has a huge impact on our health. Your body is not only affected by what you eat but also by the amount of light you get and your level of hydration. There are many things you can do to improve and optimise your health and well-being that have no cost. BEST MOMENTS ‘A momentary pause in your thoughts can help you to gain influence over them’ ‘Biohacking is working with your biology to find the best version of yourself’ ‘People want to live younger for longer’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE GUEST Susan Hay – Biography Sue is the Founder and CEO of Thrive Magazine a Health and Nutrition Magazine and Thrive Media – a digital branding agency for Health, Food and Fitness Brands. After a 20-year career in branding and design, Sue re-trained in Nutrition and re-focused in 2013 to release Thrive Magazine – a global nutrition-based magazine, focused on clearing up confusion in health & nutrition. Thrive now works with brands in food, health and nutrition to help them build a brand and an online audience. Having worked with brands such as River Cottage and Nuffield Health, along with many amazing start-brands. Thrive is due to launch their Thrive Brand Clarity Course in 2020. Sue Hay is also a published author of the series Dial-a-Guru Books with Pen Craft Books and the host of the THRIVE PODCAST – Ethical Entrepreneurs. [email protected] Website Channels Magazine website: www.thrive-magazine.co.ukMedia website: www.thrivepublishing.co.uk PODCAST - http://bit.ly/ThriveEEPodcast Social Media Channels Twitter: @thrivefeelaliveFacebook: @thrivefeelalive Instagram: @thrivemagazine LinkedIn: https://www.linkedin.com/in/susanhay/ A picture containing foodDescription automatically generated “At Thrive, we have one core mission: To bring you the most relevant, reliable and expert led information on health & nutrition. I believe that healthy people do good things!”. Sue Hay www.thrive-magazine.co.uk ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Steve Rush, author of the best-selling book, Leadership Cake and the Host of The Leadership Hacker Podcast. As CEO of Improov Consulting, he's a People and Business Transformation Expert and Leadership Coach, helping organisations and individual leaders globally improve performance, productivity and engagement Angela and Steve discuss the importance of sleep, recovery and understanding that creating governance, clear structure and discipline are fundamental if you want to achieve freedom and maintain high performance. Great leadership is about empowering others and having high levels of self-awareness and Steve shares great information about what you can do to grow your own self-awareness and why the support of others to help you understand how your work is perceived is what makes the difference, listen in and learn more. KEY TAKEAWAYS We spend more time in non-verbal communication so understanding sensory acuity is key. We are programmed from a very early age but we are able to continually able to pivot and change our thinking. If you want to instil new behaviours it’s about routines and repetition. Visualisation and having an end goal is vital but it all starts with basic foundations of what am I going to do today and how am I going to do it? We all want to be in control and feel important. Learning to give control away of the things you can give away control of is the key to creating freedom If we don’t give ourselves the ability to be organised, disciplined and get things done then we will never be able to do the things we want to do. Creating governance and clear structure and discipline is what allows you to maintain high performance. Recovery is a paradigm shift – you have to take time out to be more productive. Recovery is about doing something that helps you to regenerate and gives you energy. It could be as simple as taking a walk or being thoughtful for a few minutes. Its ultimately about loving what you do and having a passion for what you do. When you have a passion, you will have energy. BEST MOMENTS ‘If I am working late there is a give back in my diary schedule’ ‘The Charlie Chaplin effect - research has shown that as a species after 15-20 minutes we are looking for a distraction’ ‘To maintain high performance, we have to take timeout’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website www.improovconsulting.com www.leadershipcake.com www.leadership-hacker.com The Leadership Hacker Podcast Steve Rush LinkedIn The Leadership Hacker Instagram The Leadership Hacker Facebook Steve Rush Twitter Leadership Hacker Twitter Leadership Cake Twitter ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

High blood sugar is a factor in many chronic diseases and in this episode, Angela shares the results of tracking her own blood sugar levels. She explains what blood sugar variability means for your body and shares great practical advice that can be used immediately to manage blood sugar levels. Stress is present in all our lives and Angela explains how cortisol impacts the body and the actions you can take, to control your levels of cortisol, manage your blood sugar variability and optimise your life and longevity. KEY TAKEAWAYS Keeping cortisol low is important for blood composition. Stress leads to the elevation of cortisol and cortisol raises blood sugar. Exercising in the morning means you are making the best of the ketones that are available and potentially increase fat burning. To keep your body in a fat-burning mode you need to avoid eating a diet high in carbohydrates and refined sugar. When blood sugar rises and insulin is released it triggers the body to store fat instead of burning it. Exercise has been shown to help move sugar into the muscles for storage and causes an immediate increase in insulin sensitivity Research has shown that both aerobic and resistance training increase insulin sensitivity but a combination of both is the most effective and high-intensity interval training is the most time-efficient way to achieve this. The immune system does not perform as well when you are under stress its ability to fight infection is reduced. There are actions you can take to lower your stress levels, social connection and getting outside along with mediation and breath work will all make a difference. Your breath is your superpower, it’s the easiest way into your parasympathetic nervous system and using breathwork can bring a sense of calm and lower cortisol levels. BEST MOMENTS ‘Chronically stressed people can be skinny fat because high-stress levels cause fat to be stored in the abdominal area’ ‘It is more beneficial to focus on low carbohydrate and polyphenol-rich fruits such as berries and avocados’ ‘Resistance training has been shown to increase insulin sensitivity’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Christian Thomson website Superhuman Experiment Facebook ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is with Christian Thomson, Health and Wellness Consultant and a World Kickboxing champion who throughout his career as an athlete suffered from the symptoms of an unexplained chronic condition. He ultimately healed himself and now works to help others optimise their health. They discuss the increasing number of problems that as a species we are choosing to live with ‘ because it’s not really that bad’ when we should be taking notice of these symptoms and taking action to make changes. It begins by understanding where your health is now and Christian and Angela discuss the ways in which you can test and understand markers so that you can make the right changes for you. KEY TAKEAWAYS DNA and microbiome testing can lay an important part in understanding how your body works and achieving optimal health Symptoms are subjective but are good indicators and a good starting place when assessing health. Many people have a range of symptoms but put them down to stress and busy lifestyles. It’s important not to ignore any symptoms. Your immunity can be comprised in many ways so a good starting point is to identify how well your immune system is working. The impact our food environment has on our immune system is significant. Feelings of energy and health are very subjective but as a species, we are now so used to living with problems that we continue on but any symptoms are an early warning sign that there are problems. Metabolic inflexibility comes down to a dysregulation in the ability to balance the foods we eat. To start you need to understand where your health is and where your priorities lie and reduce the stress in your life. Metabolic analysis – can see how your energy changes when you are exercising and at rest. This can show your exercise tolerance. BEST MOMENTS ‘Fasting is a great tool to maintain health except when you do not have the capacity to balance our internal stress levels’ ‘Everything happens for a reason in bio-chemistry’ ‘Taking known supplements in large doses can have an impact on the balance of the immune system’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Christian Thomson website Superhuman Experiment Facebook ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Tatiana Kassessinoff is the host of the ‘London Heal Podcast’, Clinical Hypnotherapist, Advanced RTT Practitioner and Transformational therapist and in this episode, she is discussing with Angela the fear and anxiety that many are experiencing in these very unsettled times and how meditation and affirmations along with trust in our human nature can change things for anyone. They discuss the science behind the emotions and how we all initially create limiting beliefs and how if you want to you can change your life. Because it is not what happens to you it’s the meaning you attach to what happens and this is dependent on your state of mind. Tatiana shares great insights into the importance of self-love and how you can positively change how you interact with the world, listen in and hear more. KEY TAKEAWAYS Fear and anxiety - It’s important to understand what fear and anxiety are and that it’s fine to experience these feelings. Fear is a survival program that is with us from early childhood. There are many techniques that you can practice to lower your levels of stress along with trust in your human nature, as we are highly adaptable creatures. Breathing is a great way into the parasympathetic system. Engage in any rhythmic breathing technique where the inhale breathe is shorter than the exhale as this will lower anxiety. Limiting beliefs - Early beliefs are formed as a result of your experience and in adaptation to your environment. A lot of what you think is you isn’t it’s a result of your programming, but it can be changed. Any belief is a habit of thinking and you need to get to your unconscious mind if you want to make a change. Meditation - When you are relaxed you are open to the possibilities and your perception is raised. Manifestation is putting yourself in the position where it could happen and being in a receptive state along with being in an intuitive place. It’s not what happens to you it’s the meaning you attach to what happens and this is dependent on your state of mind. You can only attach good meanings to the events in your life when you are in a relaxed and rested state. Self-love and self-care - You know more about exactly what you are doing than anyone else. We need to reinforce self-love and self-care and know that being as you are is good enough. BEST MOMENTS ‘We are not practising social distancing we are practising physical distancing’ ‘It’s important for children to understand they have possibilities’ ‘I love meditation, it’s my go-to for everything’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Joe Dispenza - Morning and Evening Meditation Tatiana Kassessinoff LinkedIn London Heal website London Heal Podcast I am Enough book by Marisa Peer ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is in conversation with Dr. Tamsin Lewis, medical doctor, former GB elite triathlete and founder of Wellgevity. They discuss how we can all be advocates for our own health and work with medical professionals to co-create positive ‘healthspan’ and a more intuitive sense of self. Being heard and having someone to co-create your ‘healthspan’ is all about asking ‘How do we affect the physiology to affect the psychology? because our perceived view of self, our purpose and connectedness to others is key. Listen in and hear about not only your ‘healthspan’ but the experience that Dr. Lewis has had with COVID19 and what you can do to be better prepared for a virus that can affect anyone and be different for everyone. KEY TAKEAWAYS Developing psychological well-being and an intuitive sense of self is key in ‘healthspan’. It is not a generic ‘one size fits all’ and data analysis is a vital part of understanding what is affecting you and what makes a difference. How do we affect the physiology to affect the psychology? The filter on your world is dependent on your biochemistry and the dynamic interplay with others on a day to day basis. From an ancestral perspective, humans evolved with periods of stress followed by periods of downtime; in the world today we want to achieve optimum work all of the time. As humans, we go through periods of flux and we need to be more attune to this. Women have fluctuating hormone variations on a monthly basis whilst the majority of men have relatively consistent levels of testosterone. So men have far more stability. Our hormones and the variances play a huge part in how we feel and function. Coronavirus The effects of this virus are unpredictable it has widespread effects that are different for different people. The widespread post-viral syndrome is extraordinary and we don’t know how long it last No one is immune from getting this so following the advice issued, wearing a saturation monitor, having adequate supplies of paracetamol and taking good doses of fish oil are actions everyone can implement. It’s an illness that is very unknown and affects people in different ways and with so many variables it’s important to not to mega dose on any single supplement. The virus sits around and can reactivate affecting your immune system and triggering inflammation and blood glucose level fluctuation that can take an extended time to recover from. BEST MOMENTS ‘You can help yourself by wearing an oxygen saturation monitor and if it drops below 96, call someone’ ‘We are all reaching out for some security and the issue is that there isn’t any available’ ‘If you are going out you should be wearing a mask and wearing gloves because we know the most likely way this virus is shedding is through droplets’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group