High Performance Health

Angela talks to Keith Norris, the co-founder and Chief Development Officer of Paleo f(x), the largest Paleo platform in the world, and whose mission is to optimise health and lifestyle. Keith’s determination to radicalise health and diet stems from both his military experiences and a personal tragedy that shaped his outlook on life. In this very special edition of High Performance Health, Keith talks about his Seven Pillars Of Human Optimisation system, how to enhance your epigenetic expression, as well as how to use exercise as a gateway to your subconscious. KEY TAKEAWAYS Three days before her twenty-third birthday, Keith’s daughter was killed in a car accident. This devastated Keith and his family, and forced them to re-evaluate their lives, including their career paths. Everyone in the family came to the realisation that they were unhappy with the path they were on. To people on the outside looking in, they represented the ideal of the American Dream. But inside they knew that their missions lay elsewhere. It was this impetus to grow and evolve that led to the founding of Paleo f(x). Keith does not count himself as a great businessman, but he does see himself as a great networker. He finds getting to know people, and getting the best out of people, to be his greatest skills. Partnerships are never 50/50. There are times when they are 99/1, and fluctuate throughout the year. Partnerships are all about stepping up when you can and supporting the other when it's needed. Keith’s Seven Pillars Of Health are: Emotional Health Mental Health Physical Health Relational Health Financial Health Spiritual Health Community Physical health is often built upon data, which is useful, but Keith believes in listening to the needs of his own body by checking in internally. Data can be useful, but it can also become a crutch. What does your body need to survive? Firstly is movement; move whenever possible and move consistently. Secondly, diet; Paleo is Keith’s choice as it is easy to follow and the most effective. Multi-generational households are sadly missing in much of the world now. Elderly people have much to give, and are an invaluable source of wisdom, and when they are kept as an active part of communities, they can help to nurture successive generations. BEST MOMENTS ‘We were caught in the American dream, which is based solely on how big your house is, and which car you drive’ ‘In our culture, to succeed is to have material excess’ ‘We’re natural networkers’ ‘Life is very rarely set at 50/50. It’s constantly shifting, and as long as you realise that, no one’s feelings get hurt’ ‘My competition now is life’ ‘We want to help the most people that we can’ ‘You are part of a larger whole' VALUABLE RESOURCES The High Performance Health Podcast – Omny Paleo f(x) - https://www.paleofx.com/paleo-fx-event/?a_aid=ts Keith Norris - Paleo f(x) - https://www.paleofx.com/speakers/keith-norris/ Keith Norris LinkedIn - https://www.linkedin.com/in/theorytopractice/ ABOUT THE GUEST Keith Norris is a former standout athlete and military veteran. He is an elite strength and conditioning specialist and habit change expert with over 40 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is a co-founder and Chief Development Officer of the largest Paleo platform in the world, Paleo f(x). As well, Keith is the CEO of Phoenix Equipment Group, LLC, and a founding member of ID Life, a company whose mission is health and lifestyle optimization. In his spare time, he authors one of the top fitness and personal development blogs in the health and wellness sphere, Theory To Practice, and is the author of The Five T’s, the art of goal setting and continual improvement. ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

Anna Parker Naples is a Bestselling author, host of top iTunes podcast Entrepreneurs Get Visible, Speaker and Coach, is a successful and award-winning narrator of audiobooks and is the host of the ‘Entrepreneurs Get Visible’ podcast. She has just published her first book ‘Get Visible’ and shares how the power of mindset has brought her everything she wanted. Anna began as an actor primarily on the stage but everything changed when after suffering from a condition during pregnancy she was told to not expect to walk again but within A few years she had not only recovered but was on the red carpet winning or nominated as a finalist for many awards in Hollywood as an outstanding performer. This transformation came through the power of mindset and Anna now works helping people with personal development within a professional capacity, showing them how they think about themselves and their abilities is what makes the difference as to whether they achieve what they want in life. It’s about putting yourself out there and making the decision that the things you want are important to you, listen in and find out more. KEY TAKEAWAYS I saw a hypnotherapist and we undertook a session of NLP - Neuro-linguistic programming. Bit by bit we unravelled everything I said and I agreed to change the language I was using, how I was talking about myself and what was happening It’s a very different experience saying a healing sentence rather than a sentence about pain You are not alone in having self-limiting thoughts it’s really common but those thoughts aren’t true. It’s just that you’ve been thinking them on repeat for many, many years. Those neuro pathways in your brain are really entrenched. We are always generalising, deleting and distorting information to fit our own world view. If you believe you can’t then you will find information to support that you can’t. If you think you can and choose the words and language to support this then you can. The real power of NLP, hypnosis, and timeline work is to get past the inner critic. If you don’t know what you are saying about yourself how can you change? If you are saying I’m good at this and I’m open to learning then this becomes your experience. New thoughts build new neural pathways. It’s doing the work to discover the events or moment where you decided it was true and looking at the different decisions you could have made. In our casual speech, we denigrate ourselves over and over and that impacts our lives in a massive way. Getting to the point of understanding, when you began to think in this way, enables you to change your self-limiting belief for something positive. BEST MOMENTS ‘In that conversation, I started to take responsibility for how I felt’ ‘Not only did I recover physically but I uncovered so much about myself’ ‘Within a short space of time, I started to feel better and more optimistic’ ‘This is why witnesses to the same event all report seeing something different, we all process the world in different ways’ VALUABLE RESOURCES High Performance Health podcast series Get Visible: How to have more impact, influence & income book by Anna Parker-Naples Entrepreneurs Get Visible podcast The Artist's Way book by Julia Cameron The Slight Edge book by Jeff Olson ABOUT THE GUEST Anna Parker-Naples is a Bestselling author, host of top iTunes podcast Entrepreneurs Get Visible, Speaker and Coach. After being told she may never walk again, Anna discovered NLP and mindset work and began to transform her life. Within a few years not only had she recovered but was on the red carpets in Hollywood at the top of her niche. Now she teaches others how to get visible in their industries to create the impact and authority they want for their business and personal fulfilment, specifically through getting visible as an authority in their field and the strategic use of podcasting. CONTACT DETAILS Website: www.annaparkernaples.com Apple iTunes: http://bit.ly/GetVisiblePodcast Stitcher: http://bit.ly/StitcherGetVisible Spotify: http://bit.ly/SpotifyGetVisible Get Visible Paperback http://bit.ly/GetVisiblePaperback Get Visible eBook http://bit.ly/GetVisibleeBook 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

Cannabidiol, or CBD, has been used for centuries for therapeutic and medicinal purposes, as history tells, but why is it gaining such popularity (and notoriety) lately? Though its calming, pain-reducing, and anti-inflammatory effects are already scientifically proven, there are still a lot of things to know about CBD. It comes in a lot of forms, shapes, and sizes… and it differs from one person to another. So, in this episode of the High-Performance Health Podcast, we hear Angela discuss everything we need to know about it—the pros and cons, its regulation (around the world), and its forms. Tune in. And remember to always consult a medical professional before taking any supplements. KEY TAKEAWAYS The first cannabinoid was first discovered in the mid-1960s. CBD is just one out of many cannabinoids existing right now. For example, THC, or tetrahydrocannabinol, is the chemical compound that brings you the ‘high’ when you take marijuana—CBD does not give you THAT sensation. CBD, instead, has calming and anti-psychotic properties. What is the difference between hemp and cannabis? Hemp refers to the non-psychoactive variety while cannabis refers to the psychoactive variety. How does CBD work? It interacts with different receptors, proteins and chemicals which affects different bodily functions. What are the benefits? CBD has anti-inflammatory and antioxidant properties. It helps protect you from any brain damage. Aside from this, it also offers pain reduction/relief better than opium or morphine. CBD also helps reduce anxiety and stress levels. It also prevents insomnia and REM behaviour disorder, thus improving your sleep cycle. It is also seen to cure neurodegenerative diseases like Parkinson’s, Alzheimer’s or multiple sclerosis. CBD also boosts metabolism, lowers liver fats, and lowers blood cholesterol. Always consult your doctor before taking any supplement. It might interact badly with your other medicine and supplements. They come in many forms too—oil, capsules, intra-nasal, etc. Also, take note that taking CBD might have some side effects like sluggishness, light-headedness, low blood pressure, etc. BEST MOMENTS “It looks like a promising treatment for a wide range of conditions like depression, and other neurological disorders.” “Hemp does not contain enough THC to get you high.” ABOUT THE HOSTAngela 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 DETAILSInstagramFacebookLinkedInHigh Performance Health FB Group

Angela is in conversation with Matt Maruca Founder of Ra Optics and expert in the field of photobiology. When he was younger he struggled with many debilitating issues and in a quest to understand how to fix himself he began to research mitochondria and the vital role they play in processing food and making energy controlled by light. They discuss the circadian rhythm and how we are impacting on it through the structure of the average day and our exposure, or lack of it to the sun. We are beginning to understand more about how light and circadian rhythms affect and drive the vital processes of every human body. In understanding the function of natural light for our bodies it is possible to understand the changes that need to be made to bring back balance and repair the mechanisms within the body. This fascinating episode will help anyone understand better the importance of both your inner light and sunlight on your level of health. KEY TAKEAWAYS We are all just a collection of cells. The water in our cells is structured in a certain way and infrared light plays a role in this structuring. The sun and fire are the most obvious sources of light in our world. Where ever you are located in the world you can bio-hack it and try to do as much work as possible away from the office and in the light from the sun. Get as much time outdoors during the day as possible even if it is cloudy it will be beneficial to your mood. You can’t mimic the sun; it has a complete spectrum and powers many processes for our bodies so it’s vital to get outside. Human migration away from the tropics can be a big issue if the body is not able to adapt to differing hours of sunlight but making use of fire, saunas and red panel lights can help people. We are living in an age of massive circadian disruption because artificial light late at night is delaying the secretion of melatonin, this, in turn, delays circadian phase shifts. We are now missing the key hours of morning light exposure which drive so many of our life processes. Implementing an early morning meditation can be beneficial and between 3 and 5 am is the ideal time. We all have some level of light in our bodies and we can channel it effectively to help mend other areas. The human brain is unique because it requires so much DHA ,it is this that makes our brains so much more advanced than other animals. The ultimate difference between the light diet and other diets is that most diets are focused on addressing the fuel that we need for our cellular engines. People are trying to make fixes through a premium diet but the mechanism that requires repair in humans is light and our circadian rhythm We need to use light to fix the mitochondria and the respiratory proteins, once we live back in accordance with our circadian rhythms we will have fixed the mechanism. Optimise your health; Embrace the benefits of the sun - do this in stages building up your exposure. Avoid artificial light - especially blue light by wearing blue-blocking glasses. Focus on the inner light - cultivate your inner light through the right relationships, the right meditation and the right tribe. Stay curious about yourself and everything in the world. BEST MOMENTS ‘We can strengthen our bodies in the ocean and in the sun’ ‘When your inner light goes you are no longer able to see the light outside’ ‘I don’t eat meals or food after 5 pm if I haven’t eaten by that time I just fast and this means I can sleep well’ ‘Cooling of our surfaces does allow our bodies to assimilate light better’ ‘Everywhere on earth has the same amount of light it’s just the distribution that differs’ VALUABLE RESOURCES High Performance Health podcast series Ra Optics website ABOUT THE GUEST Matt Maruca Matt Maruca is a researcher, teacher, and entrepreneur in the field of Photobiology, the study of how light affects human health. He is the founder of Ra Optics, which focuses on developing the world’s highest quality blue light protection glasses. He began his health journey after having suffered from poor health and chronic fatigue at 14 years old. He chose to skip the beaten path of higher education to start his own business and pursue his passion for self-education and building optimal health to experience life to its fullest extent. He is 20 years old and travels the world, studying and teaching about the relevance of light in human health. 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

In this solo-sode on healthy fats, Angela explains in depth why the fats in our diets are so important. People can get quite confused about, which fats are healthy and which are not and what proportion of fats we should be consuming as part of our diets. in terms of proportion, there is no one size that fits all and it’s different for everyone because everyone processes saturated fats slightly differently What are the types of fats should you be including in your diet and what are the healthy sources that can really optimise the health of your cell membranes? Listen in to understand exactly what you should be eating to achieve the optimum balance of healthy fats in the right proportion for you. KEY TAKEAWAYS There has been a persistent myth that eating fat makes you fat but this is the result of a deeply flawed report published in the 1950s where the data was cherry-picked to suit a hypothesis. Fat is a very good way of making food taste good and if you take it out you have to replace it with something else to make it taste good resulting in higher sugar consumption. The food that nature gives us it doesn’t often provide sweetness coupled with fats The combination of the fat with the sugar is pretty irresistible to humans and makes it very appetising. Your body cannot make its cells without dietary fats we have trillions of cells in our bodies and each cell has an outer membrane which is produced from fats. You really are what you because the fats that you eat become the outer membrane of your cells There are many advantages to having a predominately fat-burning metabolism it helps to make the body more efficient, stabilises blood sugar and insulin levels it can effectively starve cancer cells, as we know for the most part cancer cells thrive on glucose Focus on the sources of the foods you are eating to help build really good quality cell membranes Proper dietary fats help to make those membranes more fluid and more efficient in their communication We need to make sure that we have the right fatty acid intake this is really important for optimal health. There is a category of fats that we all need these are known as essential fats they are classed as essential because our bodies cannot make them We have to acquire them from the foods we eat. Fats are a crucial part of the proper functioning of our heart, brain and nervous system they are also vital for absorbing certain vitamins that are fat-soluble so it’s vital that they are part of our diet. BEST MOMENTS ‘We are not designed to run on sugar as a primary fuel’ ‘The unhealthy omega 6 fats come from foods such as junk foods in our diet. These fats have become damaged through exposure to heat and they provide no benefit what so ever “If people are highly stressed there can be a build-up of fats resulting in higher levels of inflammation’ VALUABLE RESOURCES High Performance Health podcast series ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Tony Wrighton is one of television’s more familiar faces, having presented numerous shows for such channels as Sky Sports. He’s also an expert in NLP, and an author who’s been published in twelve languages. Tony is also a fierce proponent of the idea that everyone should live their life with more energy, vitality, and motivation. This week, Tony joins Angela to talk about his most valuable health hacks, how to increase your energy levels, and the various tracking techniques he uses to map out his health agenda. KEY TAKEAWAYS NLP stands for Neuro-Linguistic Programming, a term coined in the 1970s, and which Tony describes as "neuro-hacking"; a process of making your brain work better. NLP has many uses in advertising, psychology and teaching. It allows us to get things done that we may not feel inclined to do. Effective tracking of mood, energy levels and diet, can show us the best times in our lives to perform certain tasks. Tony uses a spreadsheet to map his schedule, and then to identify the way he feels at those times. Meditation done properly seems to create time between thoughts. It allows us to reduce the speed of our day, and by doing so, allows us to see that we often have more time in a day than we think. As well as mimicking the effects of fasting, Resveratrol also has been shown to reverse some of the effects of Alzheimer’s. One of the simplest hacks that Tony performs in order to provide himself with higher energy levels, is to arrange something fun. The sense of excitement and anticipation adds an energy level that even Tony finds sometimes surprising. Angela recommends beginning your day at least half an hour before schedule. By allowing yourself breathing room, you remove that morning rush that inevitably leads to fatigue and irritability later on. BEST MOMENTS ‘On a good day, what do we do? On a bad day, what do we do?’ ‘You mustn’t be the bouncer of your thoughts’ ‘I feel like a world authority on histamine right now’ ‘What’s in motion stays in motion’ ‘Live consciously' VALUABLE RESOURCES The High Performance Health Podcast – Omny Zestology Podcast - https://tonywrighton.com/zestology Daylio - https://daylio.webflow.io Focus @ Will - https://www.focusatwill.com ABOUT THE GUEST Tony Wrighton is a familiar face on British TV as a presenter on Sky Sports. He's hosted lots of different sports including football, golf, basketball, hockey, squash, pool, table tennis and even live ten-pin bowling. He is currently a regular presenter on Sky Sports News and also hosts Golfing World and Trans World Sport.. ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

‘I’ve learnt to prioritise my sleep and my health and performance is so much more enhanced’ Angela has been asked recently about how to improve sleep and specifically the effect of caffeine on sleep. In this episode, she explores the impact of caffeine on the body and the ways it can affect sleep and performance. Angela shares in detail how the body processes and reacts to caffeine and explains how understanding your genotype can help you to optimise your health. KEY TAKEAWAYS Sleep can support anti-ageing, the burning of fat, improve focus, productivity, creativity, concentration and protect your brain against cognitive decline. It’s easy to reach for caffeine when you are really exhausted but over time you are depleting your adrenal glands and if taken at the wrong time caffeine it can disrupt deep sleep. You can use caffeine safely and effectively as a powerful neutropenic for enhancing cognitive function but without comprising your ultimate superpower – sleep Research shows that each person’s unique genetic makeup will determine the degree to which caffeine will affect them Polymorphism divides people into one of two groups the fast metabolizers and the slow metabolizers of caffeine Knowing how your body processes caffeine can help you to know how much caffeine you should drink in a day Getting your DNA tested can help you to understand your genotype and optimise your health in relation to a number of key areas Your DNA can tell you about how the caffeine interacts with your vitamin D receptor gene and whether the caffeine consumption can have an impact on bone density BEST MOMENTS ‘If you drink a cup of coffee in the afternoon around half of that will be circulating in your system when you go to bed’ ‘Without deep sleep, you are more likely to get sick more likely to feel depressed and gain an unhealthy amount of weight’ ‘Knowing how your body process caffeine can help you to know how much caffeine you should drink in a day’ VALUABLE RESOURCES High Performance Health podcast series bit.ly/DNAMasterclass Oura ring 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

“Life is too important to be taken seriously; we have to make peace with all aspects of it.” Welcome back to the latest episode of the High-Performance Health Podcast! Today, Angela talks to Kristina Mand-Lakhiani about personal transformation. For her, it’s all about authenticity, balance and consistency. Meaning, we can only be sure we’re moving forward if we are being our authentic self and we embrace and be ready for the positive and negative sides of what life has to offer. It doesn’t matter how slow you go—no rush! Kristina also emphasises that when you have the right mindset, achieving things becomes easier. Discover also about the pros and cons of being uncomfortable, long-term goals vs. instant gratification, having no daily routines, some parenting tips, and a lot more. Start tuning in! KEY TAKEAWAYS Be true to yourself. If you stop acting how people want you to act, it’s easier to live life and achieve more. It’s okay if you don’t live up to their expectations; you can’t please everyone anyway. Having a clear conscious mind helps in solving your problems. Meditating, journaling, and sharing your stories with someone are just some ways that can help you have clarity with a certain situation. Experience > Knowledge. Experience are great motivators and illuminators. When we truly understand and contemplate the things that happened to us, we become more perceptive regarding decision-making. Little changes in life make way bigger impact in life, rather than the abrupt ones. So, don’t rush things; don’t rush transformations. Let things happen at their own pace. Uncomfortability is part of life, part of growth. When you put yourself in a new, uncharted spot, you become adaptable and you learn to thrive. Instant Gratification vs Long-term benefit. Kristina emphasised that your mindset has a big effect on how you achieve your goals. For her, having an investor mindset works since it focuses on the long term. Avoid situations you don’t enjoy, you don’t have the passion for to not destroy your creativity. When it comes with the daily routine, she wants it to be flexible as much as possible. She enjoys having the freedom of choosing what she wants to do. It’s also beneficial to her he listens to her subconscious, to her body on how she’ll act. BEST MOMENTS “We can only influence ourselves, and occasionally, our experience can give permission to influence.” “The truth in life is you can never solve your problems ahead.” “We have to give up this perfectionist notion of doing it right, of becoming the best version of ourselves.” “No one can give you the answer. You’re the only one who can make the decision.” “Accept yourself what you are.” “I like to listen to my body and to be physically active when my body says so…I don’t follow rules easily.” ABOUT THE GUEST Kristina Mand-Lakhiani is a serial entrepreneur, international speaker and artist. As a part of Mindvalley, she brings her female perspective into the company leadership. As a happiness from within advocate, Kristina takes her kids on trips to the Amazon jungles to recharge or joins groups of entrepreneurs, such as Maverick1000 on Richard Branson's Necker Island. https://www.mindvalley.com/ https://maverick1000.com/ ABOUT THE HOSTAngela 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 biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILSInstagramFacebookLinkedInHigh Performance Health FB Group

‘It’s easy to see ourselves as separate and distinct from nature when in reality we are not’ Kiki Bosch is an Ice Freediver who uses the Wim Hof breathing method to dive in sub-zero temperatures. Kiki shares her journey and speaks candidly about how she found peace and understanding following a traumatic event. She shares how it feels to be in the water at sub-zero temperatures and the connection it brings to nature. This is an episode about the power we all have to realise our potential if we learn to understand who we are. KEY TAKEAWAYS Water I have always been very water-bound, loving water from a very young age. I had the opportunity to have a go at free diving in Columbia and fell in love with it! I experienced a trauma and following it became very anxious and struggled mentally. I didn’t know how to navigate life anymore. I came across Wim Hof in a video saying his method could make you happy and healthy and I wanted that more than anything at that point in my life. I tried and when I went into the cold water there was no anxiety just the present, breathing and my body moving through the water with no anxiety. Being at one with nature Over time nature has taught me so much, it’s about being in the water and being able to explore in a unique way. In extreme environments it’s a reflection of yourself, nature is reflecting who you are. We are nature as much as everything else out there. It is about understanding that nature is not out there it’s part of who I am it’s within me. Wim Hof Wim Hof breathing is a method of controlled hyperventilation, you breathe in through your nose deep into your stomach, activate your diaphragm and breathe out quickly. The hyperventilation rids your body of CO2 and fills your body with oxygen then in retention the CO2 builds steadily making it easier for your muscles to draw up the oxygen from your blood. Periaqueductal grey matter is activated with Wim Hof breathing and this sends a message to your brain to regulate pain. You are activating your own pain inhibitors with this breathing method. Gratitude Following my trauma I have learnt that I will never understand how a person can hurt someone in that way without feeling guilty and I have realised that I’m so lucky to not be able to understand, it means my mind isn’t even able to imagine what it would feel like and I feel grateful for that. Mentors My biggest mentors are nature and Wim Hof. You can’t be what you can’t see and very few people have visions strong enough to chase what’s not yet out there and Wim Hof is one of those people. He had a vision strong enough to defy the status quo and it paved the way for us to realise the huge potential that is within us. You have to realise you can, you do have the power. Disturb the Comfort! BEST MOMENTS ‘It’s about becoming mindful of your body in space’ ‘I’m so grateful I have a mind that is compassionate and understands consequences’ ‘Over time I have realised we are all connected to nature and to each other’ ‘I was at a point where I had to find the power within VALUABLE RESOURCES High Performance Health podcast series Freediving Icebergs with Kiki Bosch Disturb the Comfort website Kiki Bosch 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

Darren Kirby has undergone an empowering journey of transformation since 2013. From a lifestyle of city living, Darren transformed the way he was existing, until now, when he has become one of the country’s most accomplished triathletes, and who’s now in contention for the world championships for 2020. Darren joins Angela to discuss the way he turned his life around, and the practical ways in which you can do so, too. KEY TAKEAWAYS The biggest change Darren made to himself early on was with his nutrition. Research taught him about macro-nutrients, fat types, carbohydrates. When the weight started coming off, the fitness also began to improve. Darren had a profound emotional experience when he completed his first triathlon. The work you need to do in order to cross the finish line, is what drives him to do better each day. You can either eat food that is nutrient dense, and that will nourish you. Or you can eat processed foods, which are devoid of energy. But further than that, processed foods actually deplete you, as your good nutrients are used in order to process these bad foods. Exercise in the morning is very effective for starting the day off well. Sleep is something Darren has doubled down on this year. He is asleep by 9:30pm. There are many benefits to keeping the same sleep pattern throughout the week. Blue light reduction is also essential to good sleep. Any detailed or focussed work that Darren needs to do, are best done between his morning routine and when his children wake up. After lunchtime, he feels a dip in focus. Transforming your life is entirely possible. Using Darren’s Busy Dads programme will kick-start your own transformation and get you started on the road to health. BEST MOMENTS ‘You can get away with things until your early twenties, but by your thirties, it starts to take its toll’ ‘I’ve never felt like I wanted to stop’ ‘Calmness is a banned word in our house’ ‘Find something you love to do, and it won’t be an issue. You’ll find ways to do it’ ‘I’m not superman. I’m just an ordinary dad' VALUABLE RESOURCES The High Performance Health Podcast – Omny The Fitter Healthier Dad Podcast - https://podcasts.apple.com/gb/podcast/the-fitter-healthier-dad-podcast/id1457305984 Dave Asprey - Game Changers - Amazon Beyond Training - Ben Greenfield - Amazon The Values Factor - John DeMartini - Amazon Fitter Healthier Dad - www.fitterhealthierdad.com ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

This week sees Angela in conversation with Dr Andrew Hill, the founder of the Peak Brain Institute, and an expert in Cognitive Neuroscience, attention and neurofeedback. Dr Hill joins Angela today to talk about how to optimise your brain for high performance, how to access different brain wave states, and how to cure conditions such as insomnia, ADHD and PTSD. KEY TAKEAWAYS Taking control of your brain performance is almost like going to a gym. By following a workout routine, you can achieve physical goals. It’s the same with brain performance, and each “workout” is tailored to your optimal goals. ADHD sufferers rely on the environment they’re in to cue which mode their brain is in. In a high stimulus environment, they are generally more focussed than average. This is why they can play video games for hours, but cannot seem to concentrate in a classroom. If you drink alcohol every day, even small amounts, then coming away will leave your brain wanting Gaba, a chemical messenger in the brain that is supplied by drinking. The longer you drink, the more stuck you become in that need. One of the most common misconceptions with alcohol is that a glass of something will help you sleep, when in fact it disrupts the formation of deep sleep, and causes toxins which disrupt sleep. Before age 12, your children will identify with the values and socialisation that you bring them up with. From 13 through to late teens, there is a common dis-identification from parents and a rededication with peer. This is usually the phase in which the child will rebel, or seek to establish an identity separate from the family unit. The biggest driver we have for circadian rhythm is not light, but when we eat. To keep ourselves in that rhythm, we need to not eat at the end of the day. It’s the most important rule. Don’t eat before you go to bed. Don’t eat as soon as you wake up. Exercise in the morning before you eat. These are the cardinal rules for circadian reinforcements. The best way of losing weight is to sleep at the right time. You can literally sleep yourself thin. Getting the right amount of sleep actually helps you to gain muscle mass. BEST MOMENTS ‘Hire a doctor and they give you answers. Hire a scientist and they give you questions’ ‘You shift through neutral in and out of gears’ ’There are no benefits to alcohol’ ‘People are variable and it’s a complicated formula’ ‘If you’re living with signals that don’t make sense to your brain, then you get depressed and tired' VALUABLE RESOURCES The High Performance Health Podcast – Omny Peak Brain Institute - http://peakbraininstitute.com Dr Andrew Hill Twitter - https://twitter.com/andrewhillphd ABOUT THE GUEST Dr. Hill is one of the top peak performance coaches in the country. He holds a Ph.D. in Cognitive Neuroscience from UCLA’s Department of Psychology and continues to do research on attention and cognition. Research methodology includes EEG, QEEG, and ERP. He has been practicing neurofeedback since 2003. In addition to founding Peak Brain Institute, Dr. Hill is the host of the Head First Podcast with Dr. Hill and lectures at UCLA, teaching courses in psychology, neuroscience, and gerontology. ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

‘Sleep is free you just have to find ways to do it properly and to get enough of it’ This is a fascinating interview with Giles Watkins author of ‘Positive Sleep’ As a business leader who has experienced sleep problems addressed them successfully and transformed his life Giles discusses with Angela his journey and the reasons why lack of sleep is so devastating and how the right amount and quality of sleep can not only transform your life but give you the competitive edge. KEY TAKEAWAYS There is always a trigger point which marks the beginning of sleep problems and if you are having problems getting to sleep it's very difficult if you are with someone who is not. Sleep - People underestimate the effects of a lack of sleep or lack of quality sleep and the impact it has on decision making and creativity. The front part of the brain, the neocortex, is the part of the brain responsible for executive functions; problem-solving, reasoning, planning and creativity, research suggests this part of the brain is the most affected by sleep or the lack of it. If you are short of sleep your ability to use your ‘helicopter mode’, looking at the whole problem with an informed overview becomes compromised When you are in a good place and have had enough sleep your creativity, pattern recognition and insight development function at optimum levels. Napping - There has been research indicating a nap can improve your performance There are 2 types of naps- the power nap researched by NASA and the optimum time for this is 26 minutes in length. The longer nap is the full 90 minutes a complete sleep cycle. Beginning the day - There is evidence that when you wake up your brain is still processing the emotions and memories from the previous day. It can take nearly an hour for the brain to ‘warm-up’ and be ready for the day. Putting aside time to ‘let the day in’ is important and this time can be effectively spent expressing gratitude and visualising. Ending the day - You have to get yourself ready for the end of the day and the last 90 minutes of the day are vital. Have a cut off time for the use of devices and positively complete domestic tasks to ensure things are tidied away and you are in a relaxed state of mind ready to sleep. Sleep apnoea It is quite common but many people don’t realise the impact it has. The micro wake-ups mean you are unable to ever reach a level of restorative sleep To achieve good sleep, you have to look at your lifestyle. Caffeine can play a major role in sleep issues and giving up or being mindful about your consumption of caffeine can make a difference. Having access to natural light is another factor required to remain healthy and well. Lack of natural light can also affect sleep patterns and the quality of sleep experienced. Competitive Edge - When you are really tired you no longer have the capacity to seek different perspectives. It is demotivating for others when as the leader you are not able to cope with different ideas and alternative solutions Emotionally you are not in a place to support people or cope with the emotions of others When you have enough and the right quality of sleep you will have a competitive edge The energy demands on leaders, executives and entrepreneurs are akin to the energy required by athletes. You need to treat yourself as an athlete and if you get the basics right – sleep, nutrition and movement you are giving yourself a competitive advantage. BEST MOMENTS ‘She encouraged me to find my unique voice and unique position on sleep which is as a business leader who has had a sleep problem and addressed it’ ‘The body scanning technique is magic and once you have learnt it you can use it wherever you are’ ‘People underestimate the effects of a lack of sleep or lack of quality sleep and the impact on decision making and creativity’ VALUABLE RESOURCES High Performance Health podcast series Positive Sleep book by Giles Watkins Giles Watkins 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

‘If I hadn’t had to overcome challenges I wouldn’t be the person I am’ In this fascinating interview Angela is talking with Takaloo, a successful professional boxer turned property developer and investor. They discuss his journey, boxing career and the importance of achieving balance in your body and mind through the right nutrition. This is an inspiring story and the determination of Takaloo is a defining aspect, listen in and find out more about this amazing individual and his story. KEY TAKEAWAYS What was it like growing up? We came as a family from Iran, things were difficult in the beginning, it was hard to flee our own country and come to another country. As a kid, I was determined to get to where I wanted to be and if I hadn’t had to overcome challenges I wouldn’t be the person I am. All I wanted to do was to become a boxer and I achieve it because I was determined. In boxing you’ve got to have strength and fitness and when in the ring someone is hitting you. Experiencing what it actually feels like when you are in the boxing ring teachers you some important life lessons. My target was to become successful and be someone different, anyone can do it if they have the determination. You need to have the right mindset to be a successful boxer, It's neurologically demanding. How important is Nutrition? Nutrition is the key and if you can get this right it will give you an edge If you can get nutrition, mindset and training in balance then you can move forward successfully. It's about minimising food intolerances, anything that is working against the body takes up energy. Your body adapts and improves if you give it the right tools. The DNA nutrition profile provides you with a really good understanding of what the right balance is for you. Food is fuel and when it's nutrient-dense you don’t have to eat as much. Understanding what you are eating and how it fuels your body is vital. What skills have been transferable from boxing to business? In boxing, you have to learn about the fear and develop the strength to move through it You have to be brave in both boxing and business. You have to be prepared to take risks if you are entrepreneurial What is really important? Your health is your wealth and it is the way forward Prevention is the most effective way to stay healthy and getting the right balance of exercise and nutrition is key to being healthy. When your exercise and nutrition are balanced and right for you it is easier to cope with the negative events that we all encounter in life If you can get your life in balance you will have a happier life. The smarter you work the luckier you get. BEST MOMENTS ‘If you want to live life then you must make sure you drink enough water’ get enough protein, breathe and keep moving’ ‘At that time we were the only foreigners in the area you had to be tough and stand up for yourself’ ‘If people were better educated they would move more regularly and eat better’ VALUABLE RESOURCES High Performance Health podcast series ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

In this fascinating episode, Angela is talking with Fabienne Fredrickson, Founder of Boldheart.com and creator of the Client Attraction System. They talk about the work Fabienne does to help people find what they are here to do in service to the planet and why working with integrity, love and authenticity in business and life are key to achieving balance. There is something for everyone in this very personal interview, with Fabienne sharing her experiences, beliefs and how you can take your message into the world in a bigger way. KEY TAKEAWAYS Beginning I began in a very different arena but left my corporate job in 1999 because I felt it wasn’t my passion. I started my own practice but didn’t have enough clients, I was making some money but not enough money. By learning everywhere, I could and because I was committed to not going back to corporate or working for someone else in 8 months I filled my practice through authentic marketing and authentic client attraction. I had created a client attraction system for myself and was approached by others who wanted me to teach them how to do the same for their businesses. People then started asking me how they could work with hundreds of clients. To move forward from the overwhelm of 6 figures to 7 figures with your life back is about leveraging your time, your team, your systems and your business model. The system If you follow and implement the 10 step Client Attraction System you can attract clients and grow your business. The craft is the pillars and it is those that can be leveraged and scaled. You create your proprietary system then you find ways of delivering it in a way where you can work with more people. It helps you take your message into the world in a much bigger way. To whom much is given, much is expected and if you’ve been given a lot its totally ok to have free content, the content that changes lives. The Dalai Lama Through a private invite, a small group of us went there to learn how to change the world. ‘The world is not ok’, ‘if we do nothing our planet will be a desert in 200 years’ We know about climate change but the majority of the population is not paying enough attention. The balance I believe that we, solo entrepreneurs especially the women are the ones who will shift the toxic ways of how we are showing up on the planet. I am both a business coach and here in service of the divine feminine and my belief system tells me it is the toxic masculine that is unbalanced There are 4 things that will change the world; Loving-kindness Compassion Equanimity Living with joy Boldheart The bold is the masculine – strategy, action, implementation and mindset The heart is the feminine – life’s purpose, love, joy, friendship, intuition and collaboration. It’s about the difference between masculine and feminine energy. Part of it for women in business is getting back into the feminine. Leveraging time It's about using your time for expediential growth activities that will take you to 7 figures A big part of growing is learning to get your needs met and to no longer needing to people, please. Energy depletion is the worst thing that can happen for a business Getting nutrition, exercise, sleep and your needs met are key to being able to serve A day in the life My daily routine has been different as my journey has progressed. At the start, I used a daily break out and my day was organised to fit absolutely everything in. Now I have a team of 30, I’m very well supported and have a daily breakout where I move from my feminine to masculine and back again. I know the balance is necessary for a happy life. If you want fulfilment you find time to prioritise the things you’d regret if you didn’t, everything is centred around balance and nature. Self-worth It’s always a deserving issue, if you have the belief that you deserve the best of absolutely everything then you don’t accept anything less than absolutely the best. When you have the right support at home and at work you can do anything. Your team are your collaborators who enable you so you treat them authenticity, lovingly and with integrity. BEST MOMENTS ‘I help people find that edge, what they are here to do on the planet, then multiply it in service to the world through their business with authenticity, integrity and love’ ‘Money is energy, being rewarded effectively for the value you are giving’ ‘The things that you are passionate about are not random they are your calling’ ‘A strong focus now creates a different future later’ VALUABLE RESOURCES High Performance Health podcast series Boldheart website Angela Foster High Performance Health 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

“Everything you do creates a change in your brain in the long run.” In this episode of the High-Performance Health Podcast, Angela talks to Dr German Garcia-Fresco, the Director of The Adaptive Neuroscience Research Institute (ANRI) and the Founder of BecomeALearningMachine.com, on how to learn quickly and effectively. Success is highly linked to continuous learning, so as much as possible, we should maintain healthy functioning of our body, especially our brain. Discover today how you can enhance cognition and focus by prioritising your health. Dr German debunks some food myths and gives various advice on nutrition and diet. Aside from this, we dive deep on the difference of IQ & EQ, the benefits of speed reading, and the best learning supplement out there. Get your EarPods ready and start listening. KEY TAKEAWAYS For enhanced cognition and focus, you need to give so much importance to 3 things: nutrition & diet, exercise, and sleep. These also helps in clearing out toxins and reduces the chances of chronic diseases. Overconsumption of alcohol and drugs can cause brain damage or brain injury. The good thing is once you stopped consuming the stuff that’s bad for your health, your brain activity slowly goes back to normal. According to German, it takes 6-12 months for the brain to recover. For quite some time, people believed that fat was bad. Fat is not terrible as you think it is—your body needs it. Companies started making fat-free products so they can still sell. But what people should be worried of is sugar, which has the same effect on the brain when you consume alcohol or drugs. If German were to choose between high IQ and high EQ, he’d choose high EQ. People who have high IQ but have very low EQ are less social, which is something that will ensure high performance and help you climb up the ladder in your career or business. Emotional Intelligence is highly trainable. Understanding how EQ works and affects us is the first step. It’s easier to nurture relationships when we don’t act upon the impulse to react negatively. Techniques to enhance your learning: Interleaving: Studying inter-related subjects at the same time. Dual Coding: Associating words with images. Tips on Speed Reading: Read the back cover or the table of contents so you’ll get the general idea. When you read main text, focus on reading a few words at the same time instead of reading word per word. BEST MOMENTS “Your brain dictates how successful you’re going to be.” “97% of Alzheimer’s cases could have been prevented if you lead a healthy life.” “100 years ago, the average human consumed about 5 grams of sugar per day. Now, the average human consumes 200-300 grams of sugar per day.” “Being addicted to food is harder than being addicted to cocaine.” “The more you know, the more confident you are; the more confident you are, you can sell yourself better.” “Learning is the key to success.” VALUABLE RESOURCES Become A Learning Machine Become A Learning Machine | Dr. German Garcia-Fresco | Udemy Emotional Intelligence 2.0 by Jean Greaves and Travis Bradberry Neuro67 - https://neuro67.com ABOUT THE GUEST Dr. German Garcia-Fresco obtained his PhD. in Molecular Neurobiology at the University of North Carolina. He has received numerous awards including the President’s Award for excellence in genetics and biochemistry. His research has led to advances in the field of neurobiology, contributing to mechanisms involved in neurodegenerative diseases. His research has been featured in top scientific journals as well as New York Times and several news channels around the world. Asides from his scientific interests, he is an avid entrepreneur and has opened and successfully operates a variety of different profitable companies in the US. Over the last few years he has been focused on the behavioral aspects of brain functioning specifically decision making, emotional control and creative enhancement. He is currently trying to develop techniques to increase neuronal performance and developing health and educational brain programs for children and adults. https://www.doctorfresco.com/ https://www.becomealearningmachine.com/landing-page https://www.linkedin.com/in/german-garcia-fresco-phd/ ABOUT THE HOSTAngela 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 biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILSIn

After almost destroying himself physically through overwork, Tim Gray decided on a complete reboot, starting from the beginning when it came to health. Since then he has become one of the world’s most influential biohacking experts and health optimisers. Tim joins Angela today to talk about his journey back from the brink, and to share his wisdom and experience in getting the best out of your mind and body. KEY TAKEAWAYS Tim was far too focussed on business and not enough upon his health, which caused catastrophic damage to his health, with his immune system essentially shutting down. Needing a complete reboot, Tim decided to focus on rebuilding his health. Meditation is an extremely effective way of de-stressing your mind and get your brain firing on all cylinders. Couple this with adequate hydration and nootropics to get your brain back to its best. In order to be at your mental best, Tim recommends a perfect balance of ketogenic diet, hydration, hyperbaric oxygen therapy and smart drugs. Most of the high performers that Tim knows are all sleeping properly. We need to respect sleep. If you are going to bed after sunset, use blue-blocking glasses to block out blue light which causes melatonin. Tim recommends using a blackout blind. Gut health determines our entire physical health. If we’re not chewing properly, if our dental health is not good, and if the enzymes in our stomach aren’t working properly in conjunction with bacteria, then we do not get the nutrients we need. The reasons we drink water are to flush out toxins, and to help move minerals and nutrients around the blood to fuel the body. Brain fog can be caused by lack of oxygen, lack of electrolytes, it can be that our electrical system is struggling, and ll these problems can be linked to dehydration. For people living in cities or towns, Tim recommends hyperbaric oxygen therapy, blue light blocking, grounding mouse mats and bedsheets. We can’t count these things out completely, but we can minimise their effects. Life is about prioritising health. Money becomes less relevant as our happiness grows. The happiest and smartest people are those who practice preventative health. BEST MOMENTS ‘I’ve always been a two hundred mile an hour business guy’ ‘Meditation takes you into the “shower” moment’ ’Sleep is really undervalued’ ‘People really underestimate minerals’ ‘You’ve got to do what you love, and to do what you love you have to be healthy' ‘Man sacrifices his health to create wealth, and at the end of the life, sacrifices wealth for health' VALUABLE RESOURCES The High Performance Health Podcast – Omny Instagram - https://www.instagram.com/timbiohacker/ London Health Optimisation Biohacker Social Circle - https://www.meetup.com/Londons-Biohacker-Bulletproof-Mindset-Social-Circle/ 20% Offer - www.bit.ly/optimisehealth Tim Gray on YouTube - https://www.youtube.com/channel/UCkz-XZY4Fc6EWsn-qV66nhg ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

Diet is not one size fits all. What works for someone might not work for another. In this episode of High-Performance Health Podcast, Angela chats with Bernie Williams, co-founder of myDNAhealth, about the importance of understanding genetics if we want to live healthily. Bernie has always been passionate in nutritional genetics, nutrigenomics, and epigenetics. She shares today how you can practice proper health and nutrition management. We can prevent ill-health by making better lifestyle changes, choosing healthy foods, and situating in a toxic-free environment. Understand how our body works and what’s the best diet and nutrition for you. Be unstoppable in achieving your goals by being fit and healthy. Start tuning in to know more. KEY TAKEAWAYS Gene are a set of instructions for building specific products, such as enzymes. Dietary advice differs from one person to another. Bernie explains that metabolic pathways differ between people, so it’s important you understand how your own body works. Now, how do we distinguish from each other? Genetic Variation, lifestyle choices, environment, and the food you eat. If you’re basing your diet on what a random person on the internet tells you, you’re risking your health. Complications (e.g. inflammation from too much omega-3) can happen when you get more than the enough dose of the supplement. Methylation cycle balance is needed to ensure that every body activity is working optimally. MTHFR (methylenetetrahydrofolate) – if you have this gene variant, enzyme function can reduce up to 6o-70%. So, it’s important to get the right amount of folate and b-vitamins in your body. What is driving obesity? What is driving Type-II Diabetes? Look at your genetic capacity and the choices you make every day. When you understand them already it’s easier to make healthy choices. The improvements will happen and show drastically. Always research on the products before you consume them. Also, make sure you breathe fresh air; stay away from areas that are polluted. BEST MOMENTS “That’s [genetics] only half of the picture, the other half of the picture is actually your environment and your lifestyle.” “When you’re using your lifestyle questionnaires, you want to make sure you’re moving to the right direction.” “The better journey, which is actually easier to do, is to start enjoying food and understanding why it’s better to try cook packed foods…and it doesn’t cause a lot of money.” “How much might you spend to farther down in your health? How much money are you leaving on the table, on your productivity, on your success, by not taking care of your health?” VALUABLE RESOURCES Nutrigenomics: myDNAhealth ABOUT THE GUEST Bernie Williams MA, DIPM, MCIM Co-founder, CEO [email protected] As a keen sportsperson Bernie has always had an interest in nutrition, health and science and the positive impact in health, longevity and disease prevention. As a young 800m athlete she understood the importance of nutrition for energy utilisation and recovery. Prior to myDNAhealth, Bernie spent over 20 years in corporate leadership roles where she was recruited to solve problems ranging from growing performance driven multicultural teams, CRM programs and systems and developing brands and products. These corporate environments were highly stressed and her own health and wellbeing was not a priority and she decided to do something about it. So, in 2014 together with the other founders of myDNAhealth, she helped to develop the first DNA testing product and the company was born. ABOUT THE HOSTAngela 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 DETAILSInstagramFacebookLinkedInHigh Performance Health FB Group

It all starts with your mindset. Your mindset has the power to let you see how and start achieving your goals. Today on the High-Performance Health Podcast, Angela Foster talks to Lee Tuck, a professional footballer and the founder of 11x Football. Lee started 11x Football to help every aspiring pro footballer and for them to continue to dream. Not everyone has an access to quality training programs provided by professional trainers and coaches. And, as he experienced this kind of dilemma while building his career, Lee offers a helping hand. Through 11x Football, he wants to improve your mindset, your techniques, and your nutrition to help you push yourself in your career. He also shares in this episode his personal stories so make sure to tune in. KEY TAKEAWAYS He started playing rugby when he was 8 and football when he was 10. It was when he was 12 that he started training with Halifax Town. He had a year experience of playing professional football. It got tough when he got released. So, when he moved to Thailand and got a chance to play professional football again, he changed his mindset and his behaviors to start his football career overseas. He trained every day to improve himself. He has been playing with Terengganu, a professional football club based in Malaysia, for 2 seasons now. Lee admits that there was no constant football mentor around him while he was building his career. It was the support from his family and his own determination that keeps him resolute in his pursuit of his own legacy. Having an unstoppable mindset when building your professional football career is powerful. Lee advises to keep visual boards and a journal about your goals, and to meditate to gain focus and clarity. BEST MOMENTS “It’s never too late for young males and females to make it (in professional football).” “What I did was to change my mindset, focus on myself and not what people are doing around me.” “There’s a lot of players out there who can make it (in professional football) but they don’t know who turn to.” “Putting this training program in place… it gives these players a chance to improve as players on a professional level and to give them confidence.” “If you give up, you lose, but if you keep going, then it’s only a matter of time before you’re successful again.” VALUABLE RESOURCES 11x Football Lee's free training: https://11xfootball.com/elite-shooting-drills ABOUT THE GUEST Lee Tuck is an English professional footballer who plays as a central midfielder for Malaysia Super League Terengganu. He currently launched 11x Football, a digital platform that is designed to help players to reach their full potential. Through the 11x Football videos, Lee hopes that players’ mindset, skills, and health management are improved. https://www.facebook.com/leetuck11xfootball/ https://www.youtube.com/user/MrLeetuck/featured 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 biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group

Angela is joined in this episode by Stephanie Bellinger, the Spiritual Boss Babe, a mindset expert and spiritual coach who specialises in helping women become the best versions of themselves. By being more aware of our own stories, and by asking the question “Who do I need to be to get where I’m going?”, we can all live the life we’re meant for. Change begins with telling ourselves that we’re ready for it. We are who we want to be, not the sum total of our story so far. In this empowering show, Stephanie talks about the building blocks you need to start effecting positive change immediately. KEY TAKEAWAYS 10 to 20 minute hypnosis sessions with Stephanie each day, in person or by use of her specially produced hypnosis recordings can aid our mindset. The subconscious learns from repetition, so the best way to imprint new beliefs and feelings is take time each day to work new practices into our daily routine. Time is irrelevant when it comes to self-improvement. It’s all about just telling ourselves that we’re ready for change. We’re ready to get out of our own way. I’m ready to learn. Self-belief and an internal energy boost, are the factors that can translate to a more successful business life. If we do the work on ourselves first, then the effects will trickle down. Mental alignment and clarity can only be a benefit to out business perspective. Taking the step first, and taking it yourself, is the first step towards manifestation. You can’t wait for it to come to you. You need to go out there and get it. Stretch your comfort zone. Challenge your identity. In order to build confidence we should do something positive for ourselves each and every day. Also, get out of your comfort zone. It’s harder to grow in an enclosed space. In business, it’s always better to focus on the energy and gratitude side of your output. Being excited about bringing amazing results to your people should be your primary focus instead of the income you hope to make, which is a by-product of the impact you’re making. Visualise the life you want for yourself. Imagine who is with you. How are you feeling? What does that life look like? By visualising, we take the first step to achieving it. Life is a constantly evolving journey. We should prepare ourselves for the next stage, and when we reach it, prepare for the stage after that. We’re either growing or dying. The dream life you visualise is only the next step in this journey. There will be more. BEST MOMENTS ‘Hypnosis is so powerful because it puts us in a trance state, and when we’re there we can make new suggestions to the sub-conscious mind, the part of our brain that’s really running the show’ ’Things don’t always have to make logical sense. Instead, more people need to focus on “being”' ‘Jump and it’ll appear’ ‘Action builds confidence and crushes fear’ ‘Imagination is the language of the sub-conscious mind’ ’The whole point of living is to grow and expand. It makes life more exhilarating’ VALUABLE RESOURCES The High Performance Health Podcast – Omny Stephanie Bellinger - Instagram - https://www.instagram.com/thespiritualbossbabe/?hl=en Stephanie Bellinger - Facebook - https://www.facebook.com/TheSpiritualBossBabe/ Spiritual Boss Babe - https://spiritualbossbabe.com Spiritual Boss Babe Podcast - http://spiritualbossbabe.com/podcast/ ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

Angela Foster is joined by AJ Mihrzad, best-selling author, high-performance connoisseur, and founder of Online Supercoach. In this insightful and rewarding episode, AJ shares his formula for success, discusses the importance of health and energy on business and life, and the techniques he uses in order to achieve the state of mind that has led to his incredible success. By doing so, we can always maximise the moment and get the most out of each second. KEY TAKEAWAYS Many people assume that just because a diet works for one person, that it’ll work for them too. But we are each individuals, and our genetic makeup can be completely different. The key is to determine the best course of action depending on our own genetics. Coaching is the art of instilling energy, vitality and health so that people can in turn build healthy, vital companies in turn. AJ is a huge proponent of naps! Regular naps have improved his energy, his vitality and his focus. Coupled with intermittent fasting techniques and meditation, AJ has realised that the “8 Hour Sleep Cycle” is a dormant relic of yesteryear, when work cycles were much different. Our peak periods of creativity may arrive at different times. Some are day people, some are early risers. Some are night owls. It’s okay be creative at these times. Fitting sleep patterns around our most productive periods is perfectly acceptable. Optimising our work areas is a hugely beneficial practice. Allowing ourselves to move and even exercise while working can increase blood flow and productivity, as well as reduce aches, pains and physical stresses. The effect of alcohol on health - Angela is keen to note the difference between drinking a glass of fine red wine, which can contain higher levels of anti-oxidants, and that has been prepared and cared for in a more natural way, is very different to wine you would buy in a store, which is usually full of sulphites. The problem is the quality of the alcohol we consume, and the fact that so many indulge too heavily. Prioritising the care of our health will ultimately ensure our ability to earn. That’s why health is so important to the most successful entrepreneurs and those in business. For AJ, it’s not enough to “fake it till you make it”. The route to real success is built upon the skill to turn ourselves, internally, into the person who achieves our goals. True success comes from maximising each moment. This begins by asking ourselves constantly: “How can I capitalise on this moment and make the most out of it?" BEST MOMENTS ‘Energy is the biggest thing’ ‘Your main goal is to keep the energy as high as possible' ‘People are attracted to your energy’ ‘When you’re vocal about your biohacks, people understand’ ‘I don’t take any stops when it comes to investing in my health’ ‘Be. Do. Have’ ‘Maximise this moment' VALUABLE RESOURCES The High Performance Health Podcast – Omny Onlinesupercoach.com AJ Mihrzad - Facebook - https://www.facebook.com/AJFIT AJ Mihrzad - YouTube - https://www.youtube.com/channel/UCLjX9drBEseUWL7mx83F1lg AJ Mihrzad - Instagram - https://www.instagram.com/ajmihrzad/ Oura Ring - https://ouraring.com/choose-your-ring/?utm_source=google&utm_medium=cpc&gclid=Cj0KCQjwyerpBRD9ARIsAH-ITn-iHO7Kf4z6tH9lQ9zDFnfKQPkW1TPsp9IIQx2n03Nv5r79Mm9uMP8aAj06EALw_wcB Dr Michael Breus's Sleep Test - https://thesleepdoctor.com ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website [email protected]

‘Everyone can get a good night’s sleep’ In this interview, Angela is discussing the value of sleep with James Swanwick Australian American entrepreneur, speaker, former sports centre anchor on ESPN, host of the James Swanwick podcast and author of the ‘30 day no alcohol challenge’. James shares his extensive advice and expertise on the effects alcohol has on sleep and how we can break the habits that are holding us back. They discuss in depth how the quality of our sleep affects all areas of our lives and the ways in which we can all improve our sleep and improve our lives. KEY TAKEAWAYS You get to a point where the seemingly innocent drink at the end of the day results in a lack of clarity, focus and energy the following day and all these elements combined lead to a compromised life. The reality is that alcohol is a poison with toxins and those toxins remain in the body for 7 to 10 days. If you do what nature intended and drink water you will look the way nature intended and your hormones will work the way they are supposed to, your clarity focus, and energy increase and your sleep will improve dramatically. If you can sleep the way nature intended it results in a better life. Most people who complete 30-day challenges tell themselves they are depriving themselves and celebrate making it by returning to the same indulgences. I show them how to rewire their brains so that outstanding health becomes the desired reward. The support of friends and family is inconsequential compared to the support you can get from a coach who will hold you accountable when the going gets tough. Some people have very self-destructive behaviour – they are not afraid of failure they are afraid of success and no longer being mediocre. Clarity focus and energy are a choice because naturally, our brain wants to look for danger. If your ‘why ‘is big enough, the ‘how’ just falls into place. Top tips; Don’t drink alcohol Focus on experiencing great sleep – everything starts with great sleep Live in appreciation rather than expectation most of the time Raise your energy with outstanding health – get the right nutrition, hydration and plenty of sunlight. Wear blue light blocking glasses prior to going to sleep. It's about going back to the way we were designed in nature, regulate serotonin and melatonin through exposure to blue light early in the day. Drink lots of water and eat whole foods, those that can be picked, plucked or killed. BEST MOMENTS ‘Be grateful for what you have achieved, what you have at the moment and grateful for what you will grow into’ ‘The biggest thing holding us back is ourselves ‘ ‘We are artificially keeping ourselves awake with the devices in our lives’ ‘Alcohol may help you fall asleep, but the quality of sleep will be comprised’ ‘Clarity, focus and energy are a choice because naturally, our brain wants to look for danger’ VALUABLE RESOURCES High Performance Health podcast series Swanwick Organic Comfort Mattress Swanwick Sleep website Discount code; Angela http://jamesswanwick.com/project90 http://30daynoalcoholchallenge.com/ The 30 Day No Alcohol Challenge book by James Swanwick The Power of Habit book by Charles Duhigg 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 very special episode, Angela is in conversation with former world boxing champion, personal performance coach, author and professional speaker, Billy Schwer. Since retiring from boxing, Billy has been working with business leaders, showing them how to empower, achieve and score huge wins in business and life. Billy joins Angela today to discuss his own transformation from boxing as a sport to "Mental Boxing”, an empowering concept born from a period of transition in his own life, along with his seven-step winning formula for success. KEY TAKEAWAYS Billy’s whole life has been founded upon the drive to prove his worth, and to show the world that he is strong enough to take anything on. This is a belief that he tries to instil now into those he coaches. Transitioning from professional sportsman to life in the real world was something that Billy struggled with a great deal, as he was forced to analyse himself all over again. Billy likens the process to mourning the death of a friend. Billy The Boxer was someone who suddenly did not exist anymore, and the effect upon himself was devastating. Time and perspective have allowed Billy to realise that although he spent the first part of his life fighting and pushing himself in order to achieve his goals, when he reached them, he suddenly came to the understanding that the journey itself was the important part. The things that caused Billy to be a champion inside the ring, also caused him to fail outside of it. Always be conscious of every outcome of the decisions we make in life. By stepping back and analysing himself in detail, he realised that and was able to make valuable adjustments. Failing to admit to ourselves that things aren’t going as planned can often be a huge stumbling block in self=growth. Billy advises that we stop and “man-up”. Admit when things aren’t going well. It might be hard, but the rewards are endless. Part of Billy’s incredible success in boxing was his ability to completely visualise every aspect of every fight, from the arrival at the venue to the fight itself, and even so far as to envisioning the press conference afterwards. By seeing the fight beforehand and visualising his victory over and over again, Billy was able to instil a highly-developed sense of self-belief that often carried him to victory. Self-doubt is a huge killer of the belief in what’s possible. You’re only as good as the future you’re living into and manifesting for yourself. Live for each moment and don’t waste precious time doubting or worrying about the things that might happen. We have coaches to help us along in sports. There are coaches for people in business. Even the most successful and financially wealthy people have coaches. Coaches in life are equally as important and should be more widely accepted. It’s not always about an abundance of training or exercise in order to make ourselves feel better. Being fit, healthy and positive is all about using exercise in an efficient way. Little and often can sometime be far more effective than pushing ourselves to breaking point. BEST MOMENTS ‘I believe there’s always a reason why we do what we do' ‘Opinions are like bellybuttons. We’ve all got one and they’re all different' ‘Winning the world title just wasn’t as sweet as I thought it was going to be’ ‘Every human interaction has an element of mental boxing’ ‘Boxers are the last of the gladiators’ ‘Are people living with passion, power and purpose?’ ‘Commit to your dreams. Take inspired action. Make it happen’ ‘I think everyone should be doing gymnastics’ ‘Hindsight’s a wonderful thing but we need to have some foresight! That’s the power of coaching' VALUABLE RESOURCES The High Performance Health Podcast – Omny Billy’s website: https://mentalboxing.com Billy on LinkedIn - https://www.linkedin.com/in/billy-schwer Billy on Instagram - https://www.instagram.com/billyschwer/?hl=en Billy on Facebook - https://www.facebook.com/billyschwer1 Man Up by Billy Schwer - https://amzn.to/2JsksaY ABOUT THE GUEST Billy Schwer spent twenty years at the top of his field in arguably the most gruelling and demanding sport there is – Boxing. During his professional career he won British, Commonwealth, European and IBO World Boxing Titles. One of the most consistently brilliant fighters Britain has ever seen, Billy’s sharp skills, courage, determination and grace in the ring attracted a huge fan base. His engaging personality and ready wit made him a favourite amongst other boxers, promoters and the media. Billy is a reflective and engaging speaker who demonstrates honesty and intelligence. These qualities have led to him being sought out by various journalists to contribute to radio discussions, feature articles and opinion pieces on a breadth of subjects. Through sharing his own amazing story, Billy regularly shows audiences how to take their performance to the next level and encourages them to push their own boundaries to produce extraordinary results. ABOUT THE HOSTAngela Foster A

Angela is joined by musician and holistic health expert and entrepreneur Niraj Naik, to talk about his truly inspiring story. Niraj became known as “The Renegade Pharmacist” after applying the practices of nutritional and holistic therapies alongside his role as a traditional pharmacist. After facing an intense backlash from the big corporations, Niraj was beset by his own health problems that saw him housebound with depression and ulcerative colitis. But by using his own knowledge and expertise, Niraj managed to cure himself of this condition, and has ever since used this same knowledge and set of techniques to positively transform the lives and health of many, many others. Join the conversation between Angela and Niraj to hear about his definition of true health, and the inspiring, empowering methods he uses to achieve it. KEY TAKEAWAYS After suffering from colitis and seeing no way out, Niraj was advised that if he healed himself, he would be a great role model to others, and so began to study alternative methods of treatment and form contacts with people around the world who had done the same thing. Breathing techniques and music led Niraj to develop Soma, music that eases the listener into different brainwave sets. Combining this with breathing techniques, and by placing himself in a sauna environment, Niraj was able to achieve trance states where he was able to re-programme his sub-conscious mind. Niraj believes that when we train our vibrational state through meditation, music, yoga or other methods, we alter our own frequencies, and attract others who may be on the same wavelength and mission. This is what led Niraj to create Soma. Manifestation and magic won’t work unless you feel good. Self-analysis will reveal the things that are making us feel bad and good. Move toward the things that make you feel good. The diet and lifestyle that work for you may be completely different to those that work for other people depending on your personal energy type. Through pranayama techniques we can control the efficiency of mitochondria through oxygen. The more efficient it becomes, the less you need to breathe. Too much oxygen can cause damage, which Niraj likens to a wildfire on a cellular level. Pranayama is all about optimising our breathing and making our oxygen intake far more efficient. Yoga is about anaerobic exercise as opposed to aerobic exercise. Aerobics is where the practitioner switches from one yoga pose to the next very quickly, and is the most common. Anaerobics is where the pose is held for a much longer time, forcing certain muscles to use up their individual energy supply and nutrients. By studying people such as the Nepalese Ghurka army and the competitors in the Mexican Olympics, that high altitudes can have an incredible effect upon our strength and health due to low oxygen levels, and in some cases can see a reduction or reversal in symptoms of some diseases. Niraj has incorporated these learnings into his fitness protocols BEST MOMENTS ‘The word “I” as in ill, and “We” as in wellness’ ‘The subconscious mind is like an operating system’ ‘You become an architect of your own software’ ‘The first thing you need to find out is what is your bliss?’ ‘How long you can hold your breath is a measure of how efficient your mitochondria is at using oxygen’ ‘What we’re doing is a spiritual practice without any of the dogma or any of the fluff of religion’ ‘I really believe in the golden rule which is do unto others as you would do unto yourself’ ‘The fact that we are even alive is a miracle' VALUABLE RESOURCES The High Performance Health Podcast – Omny Soma Breath - https://www.somabreath.com/about-niraj-soma-breath/ Niraj’s 21 day Awakening Breath Protocol - https://www.somabreath.com Exclusive offer of 20% off with the code soma20 for listeners to this podcast! Soma Facebook Group - https://www.facebook.com/groups/517749358627036/ ABOUT THE GUEST Niraj Naik first discovered the power of breath after finding peace and solace in a sauna after a hard days work from his highly stressful career as a community pharmacist, when frequently visiting a wellness center called Nirvana in his home town of Reading, England. He instinctively began to extend his exhalation and even make toning sounds with his voice that would bring him into a deep meditative state. To the surprise of other members of the spa, he was able to stay in the sauna for many times longer than everyone else, up to 45-1hr at 90c+ temperatures. Eventually he escaped the pharmacy as he was promoted to the head office of one of the largest supermarket chains in the UK to carry out his novel healthy shopping list system for delivering essential life saving information to patients on diet, nutrition and holistic health. This helped Niraj form the curriculum for Soma Breath, a system based on the traditional yogic practices before they were altered by modern day practitioners of yoga from which this new field of breathwork has emerged, who have ei

With so much information out there, it can be extremely difficult to find the nutrition plan that will allow you to achieve optimal health and the best physical results. In our constant quest for wellbeing, more energy and longer life, finding the plan that works for us as individuals can be a tricky task. In this episode, Angela discusses personalised nutrition and whether or not there’s a single nutritional protocol that can positively benefit everyone. KEY TAKEAWAYS Human beings share many of the same genes, but the small variants in our genetic make-up can radically alter the way we process and generate energy from proteins, fats and carbohydrates. Our capacity for digesting different types of food is partly dependent on the types of foods our ancestors ate. One way of determining which dietary course is right for us is to figure out which ancestral strain we belong to, thereby learning exactly how our bodies process different food types. We can find this information out by looking at our own DNA. After testing her own genetics, Angela discovered that she was particularly sensitive to carbohydrates, and was struggling with PCOS and insulin resistance. Both of her parents’ sides of the family had a strong history of Type II Diabetes. After being told that these conditions might affect her ability to have children, Angela began to research ways of controlling PCOS through nutrition. The beta adreno-receptor gene variants ADRB2 27 and 16 are vitally important in unlocking fat cells and allowing fat to be burned for energy. Knowing your own variant is vital in understanding how your body will react to carbohydrate intake and staying lean and healthy. If you carry a certain variant of ADRB2 27, and your aim is to shed body fat through exercise, then you may need to stimulate this gene more and so will benefit greatly from beta-receptor stimulation before you exercise. This can be done by taking caffeine. Understanding how quickly you metabolise caffeine can help you fine-tune things further. The FTO gene (or “Fatso” gene) is a protein prevalent in the body that’s associated with obesity in adults and children, and acts as a nutrient sensor that impacts hunger and the amount of food we need before we are satisfied. Scientists have found that those with variants of the FTO gene often have a higher Body Mass Index (BMI). PPARG has been called the “Thrifty Gene” and was named so for its use as a fat-storer. In past times, this gene would have enabled the build-up of body fat to allow humans to survive winters. Now that food is abundant, too much activation of PPARG can cause weight gain and increase the risks of heart disease and stroke. Time restricted eating is an incredibly powerful way of lowering inflammation and enhancing body composition. It also acts as a fantastic kickstarter to losing body fat. Angela’s top five nutritional practices for achieving a healthy body and maintaining it are: Ruthlessly remove all highly processed foods from your diet. Move, move, move! Prioritise your sleep Use time-restricted eating to restrict your window of eating to a maximum of twelve hours per day Test your DNA (you only need to do this once!) and test your key blood bio-markers and your gut annually. BEST MOMENTS ‘This is a complex process that happens in our cells over a billion times per second’ ’Not everyone is as sensitive to carbs as another person’ ‘If you’re someone who’s hungry all the time, it could be that the FTO gene is playing a part here’ ‘It’s the expression of our genes that’s important’ ‘Processed foods are driving the increase in heart disease and weight gain that we’re currently seeing’ ‘The sedentary lifestyle has been dubbed the new smoking for a reason’ VALUABLE RESOURCES The High Performance Health Podcast – Omny For more information on DNA testing and assessing your epigenetic expression, go to bit.ly/personalisedhealth For ways to optimise your workspace, go to bit.ly/workspacehacks Why We Sleep by Matthew Walker: https://amzn.to/2XDfsUB 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 biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILSInstagramFacebookLinkedInHigh Performance Health FB Group

In this episode of the High Performance Health podcast, host Angela Foster talks to holistic health expert, influencer and bio-hacker Blake Bowman, an online content creator with over 150,000 followers on social media. In this fascinating and deeply insightful conversation, Blake shares a wealth of incredible biohacks and advice, including how to use the power of medicinal mushrooms, the importance of nasal breathing, the benefits of red-light therapy and how it can enhance collagen production, plus Blake’s top tips for correcting muscular imbalances and postural alignment. By the end of the show, you’ll be in possession of a roadmap that will allow you to instantly upgrade your body and mind and perform at your best. KEY TAKEAWAYS Blake’s health strategy is a holistic one, incorporating not just diet and exercise, but also areas such as the use of herbs, biohacking, finding routines that optimise brainwaves, and the power of different light waves and exposure to them. Taking control of health is the result of understanding the many factors that impact it. Our bodies consume light much in the same way that a plant does. Through photon receptors, our bodies consume light for energy. This means that the light sources we take in through our skin and our eyes is extremely important. Most indoor light, whether from bulbs or screens, are completely unnatural and are destructive to our physiology. Blake’s top tips for optimising lighting conditions in your home are: Swap out LED bulbs for incandescent bulbs. Use crystal rock salt lamps. Dim your lights at night. Buy a pair of blue-blocking glasses and wear them at home. Use candles where possible. At night, Blake often tapes his mouth so as to encourage nasal breathing. The benefits are that it eliminates snoring, which is caused by sleeping with your mouth open; breathing is optimised when we breathe through our noses as our sinuses mix nitrous gas with our oxygen intake which increases our circulation. Overall, nasal breathing at night profoundly increases your sleep quality. Red Light Therapy - This has many benefits. Not only does it reduce wrinkles in your skin, but it stimulates your mitochondria, a main producer of ATP energy. Almost all chronic illnesses are associated with low energy production on a cellular level. Red light therapy can be an extremely efficient way of ensuring we gain more energy at this level. Bad posture is defined by the body’s muscular imbalance. When some muscles are tight and some are weak, they literally hang in different ways from their attachments on your bones and subsequently dictate your posture. Good posture is not created by simplistic methods such as “Sit up straight”. Short breaks while sitting for lengthy periods of time are essential to correcting any muscle imbalances that might be forming. Blake is a particular proponent of the medicinal benefits of mushrooms, particularly Reishi, otherwise known as the “Queen Of Mushrooms”, which can have positive effects upon such physiological conditions as liver functions, high blood pressure, cholesterol, psoriasis, asthma and allergies. Blake recommends looking for Reishi grown on logs as it is the most natural and most nutritious version, or grow your own from a kit you can purchase online. Preparing medicinal mushrooms can be tricky. Blake recommends making sure you “extract” the goodness from the mushroom. In Reishi, half of the beneficial compounds are water-soluble, while the other half are alcohol-soluble. Use a coffee grinder to grind the mushroom to powder, then you can make tea with the powder (water extract), or put a chopped mushroom in a jar with very strong, pure alcohol (alcohol extract) for a minimum of six weeks. Once the alcohol extraction has taken place, strain the extracted fluid and use it in drops onto your tongue to gain the benefits of the extracted compounds. Lion’s Mane mushroom extract is an incredible tool that aids with the human ability to learn. Blake advises using it for any kind of learning exercise that requires you to gain and adapt to new knowledge, whether mental or physical. BEST MOMENTS 'Many of us don’t realise that we are constantly consuming junk light, and it’s almost like consuming junk food’ ‘Breathing through your nose helps to relax your body’ ‘You cannot simply have good posture’ ‘Muscles that are always getting strained, are usually weak muscles’ ‘We could all do with more zen’ VALUABLE RESOURCES The High Performance Health Podcast – Omny Guerrilla Zen: https://guerrillazen.com/about/ Potentia Wellness: https://www.potentiawellness.com www.iristech.co Somnifix Strips: https://www.amazon.co.uk/SomniFix-Sleep-Strips-Breathing-Nighttime/dp/B076CQ1NR8 Blake Bowman’s YouTube Channel: https://www.youtube.com/user/GuerrillazenFitness/videos Infra-red light therapy: bit.ly/biohackyourself and use code ANGELA for 10% off or www.joovv.com Crystal Rock Salt Lamp - https://amzn.to/2XC3wHC Top 3 Benefits Of Red Light: https://www.youtube.com/w

Welcome to the High Performance Health Podcast! The High Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance. Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life. ABOUT THE HOSTAngela 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 biohacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILSInstagramFacebookLinkedInHigh Performance Health FB Group