High Performance Health

Angela and Dr Anurag Singh present a bitesixe edition of their conversation focussing upon mitochondrial health and its implications for overall well-being. They discuss the emerging methods for assessing mitochondrial age, including innovative blood-based assays that could soon be available in clinical settings. The conversation highlights the role of urolithin A, a postbiotic derived from the gut microbiome, in enhancing mitochondrial function and energy production KEY TAKEAWAYS: Mitochondrial Age Testing: Current methods for assessing mitochondrial health include advanced MRI techniques and the development of blood-based assays Role of NAD and Phosphocreatine: NAD levels and phosphocreatine from creatine metabolism are crucial for mitochondrial health and muscle longevity Urolithin A as a Postbiotic: Urolithin A is a postbiotic produced by gut bacteria from the metabolism of polyphenols found in foods like pomegranates and berries Variability in Urolithin A Synthesis: The ability to synthesise urolithin A varies significantly among individuals, influenced by dietary habits and gut microbiome health TIMESTAMPS AND KEY TOPICS: [00:03:20] Urolithin A and mitochondrial health. [00:05:35] Variance in urolithin A synthesis. [00:10:39] Urolithin A and athletic recovery. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Link to the full episode - https://lnk.to/EP436 A BIG thank you to our sponsors who make the show possible: Get 10% off your first order of Mitopure at timeline.com/angela with code ANGELA ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

The amazing Dr. Idz joins Angela to debunk common myths surrounding nutrition and health, emphasising the importance of providing the public with accurate information to combat misinformation prevalent on social media. Dr. Idz shares his journey into the world of health content creation, driven by the confusion and anxiety many experience regarding dietary claims, including the misconceptions about coffee, gluten, and the impact of artificial ingredients on health KEY TAKEAWAYS: Misinformation in Nutrition: There is a significant amount of misinformation surrounding nutrition and health, particularly on social media platforms. Role of Social Media: The rise of social media has led to increased confusion and anxiety regarding health information. Impact of Diet on Health: While diet can influence certain health outcomes, it is not a cure-all. Gluten and Glyphosate Myths: Claims linking gluten and glyphosate to widespread health issues, such as leaky gut or celiac disease, are often exaggerated. TIMESTAMPS AND KEY TOPICS: [00:01:18] Public confusion about health claims. [00:08:55] Coffee and mold myths. [00:15:28] Glyphosate and gut health myths. [00:30:54] Chemophobia and irrational fears. [00:32:18] High fat sugar salt classification. [00:52:11] Wellness industry's fear-mongering narrative. [00:55:44] Calm and reasonable health advice. [01:23:32] Social media and health education. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today ABOUT THE GUEST Dr Idrees Mughal, widely recognised as Dr Idz, is a medical doctor with a Master's degree in Nutritional Research and board certification in Lifestyle Medicine. He is an internationally renowned expert, celebrated for his published work, including his book ‘Saturated Facts.’ Dr Idrees Mughal’s latest book: Saturated Facts: A Myth-Busting Guide to Diet and Nutrition in a World of Misinformation https://amzn.eu/d/1Ap4nqw @dr_idz on Instagram and Tiktok ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment.

The bitesize this week comes courtesy of Angela's conversation with Sarah Rusbatch, in which they examine the complexities of alcohol consumption, particularly focusing on the concept of "grey area drinking," which exists between social drinking and severe alcohol use disorder. They discuss the societal pressures surrounding alcohol, the emotional reliance many individuals develop, and the challenges faced when attempting to quit drinking. KEY TAKEAWAYS: Understanding Grey Area Drinking: Grey area drinking refers to a spectrum of alcohol consumption that falls between occasional drinking and severe alcohol use disorder. Social and Relationship Challenges: Individuals in the grey area often find it difficult to navigate social situations and relationships, especially if their friends or partners continue to drink. Importance of Community Support: Having a support system is crucial for those trying to reduce or eliminate alcohol consumption. Neurotransmitter Effects: Alcohol consumption affects neurotransmitters like GABA and dopamine, leading to a cycle of temporary relief followed by increased anxiety and cravings. TIMESTAMPS AND KEY TOPICS: [00:00:57] Grey area drinking explained. [00:05:37] Need for sober support. [00:09:11] Transient effects of alcohol. [00:10:45] Alcohol's impact on neurotransmitters. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster Link to full episode - https://lnk.to/EP460 ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Angela talks to Milli Hill, a passionate advocate for women's health and author of "Ultra Processed Women" to delve into the often-overlooked impact of ultra-processed foods and personal care products Milli shares her journey and research findings, highlighting how dietary choices can influence hormonal balance, energy levels, and overall well-being. KEY TAKEAWAYS: Impact of Ultra-Processed Foods: Ultra-processed foods can significantly affect women's health, particularly during perimenopause and menopause Mitochondrial Health: Supporting mitochondrial function through nutrients like Urolithin A can enhance energy levels, muscle strength, and vitality Microbiome Connection: The health of the vaginal microbiome is influenced by diet, particularly the consumption of plant-based fibres Consumer Awareness: Many everyday foods and personal care products contain harmful chemicals and endocrine disruptors TIMESTAMPS AND KEY TOPICS: [00:02:12] Ultra-processed foods and health. [00:15:06] Teaching children about food. [00:23:22] Female microbiome and health. [00:27:50] Microbiome seeding during childbirth. [00:38:54] Food industry priorities and health. [00:53:11] Practical advice for healthy eating. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 20% with code ANGELA at https://lvluphealth.com/angela Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today Ready to feel like yourself again? Join Angela’s 21-Day Hormone Reset (starts on July 7th) - a science backed plan to support your body through perimenopause - get 50% off with Early Bird Pricing at angelafoster.me/reset ABOUT THE GUEST Milli Hill is a writer and freelance journalist with a passion for women’s rights in childbirth . Her book The Positive Birth Book is one of the UK’s leading pregnancy guides and has sold over 100k copies since publication in 2017. Her newest book, Ultra Processed Women, is published in July 2025 with a fifth book to follow in 2026. Instagram:https://www.instagram.com/milli.hill/ Substack: https://millihill.substack.com/ Website:http://www.millihill.co.uk Milli’s book Ultra Processed Women is out on 3rd July ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. CONTACT DETAILS Instagram Facebook LinkedIn Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

This week's bitesize delves into the fascinating world of peptides, particularly focusing on GHK and its role in supporting collagen networks within the body. The discussion highlights the significant collagen loss women experience post-menopause and how this impacts both appearance and joint health, while exploring the benefits of combining GHK with hyaluronic acid and vitamin C to enhance skin health and hydration from the inside out. KEY TAKEAWAYS: Collagen Loss Post-Menopause: Women can lose up to 30% of their collagen within the first five years after menopause, impacting both visual appearance and overall joint health. GHK Peptide Benefits: GHK stimulates collagen, elastin, and proteoglycans, enhancing skin structure, elasticity, and wound healing, while also reducing oxidative stress and photo damage. Synergistic Effects of Ingredients: Combining GHK with other supplements like hyaluronic acid, collagen peptides, and vitamin C can enhance overall skin health and anti-aging effects, as they work through different mechanisms. Liposomal Delivery: Using liposomes to deliver peptides like GHK improves absorption rates significantly, allowing for better efficacy compared to traditional methods. TIMESTAMPS AND KEY TOPICS: [00:01:06] Collagen and skin health benefits. [00:05:26] Peptides for anti-aging effects. [00:08:37] Liposomal peptide absorption methods. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Uplevel your skin and get 15% off GHKCu and other peptide formulations at lvluphealth.com/angela with code ANGELA15 at checkout ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, I talk to expert Amy Alkon about the critical issues surrounding women's health, particularly focusing on perimenopause and menopause. We look at the shortcomings of the medical system in addressing these stages, and Amy shares insights from her book, "Going Menopostal," emphasising the importance of understanding hormonal changes and the role of progesterone in women's health. KEY TAKEAWAYS: Lack of Training: Many gynecology departments lack adequately trained doctors in perimenopause Perimenopause Symptoms: Perimenopause can last 3 to 10 years and presents various symptoms such as sleep disturbances and bleeding Progesterone: Adequate progesterone is essential for counterbalancing oestrogen Advocacy: Women are encouraged to advocate for their health by seeking specialists, understanding their individual risks TIMESTAMPS AND KEY TOPICS: 00:00:14 - Perimenopause and menopause care. 00:09:09 - Glymphatic system and brain health. 00:21:05 - Importance of progesterone in health. 00:26:01 - Resistance training benefits for health. 00:39:00 - Women advocating for their health. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today ABOUT THE GUEST Amy Alkon is an independent investigative science writer specializing in “applied science”—using scientific evidence to solve real-world problems. Alkon critically evaluates and synthesizes research across disciplines and then translates it into everyday language, empowering regular people to make scientifically informed decisions http://amyalkon.net X: @amyalkon ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their health care professional before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by special guest, Catharine Arnston to talk about the health benefits of two powerful algae: spirulina and chlorella. Spirulina is highlighted as a "brain food" that energises both mentally and physically, making it ideal for fitness enthusiasts and those on a weight loss journey. In contrast, chlorella is described as "gut food," known for its high chlorophyll content, which aids in building blood, killing bacteria, and detoxifying the body KEY TAKEAWAYS: Spirulina vs. Chlorella: Spirulina is known as "brain food" due to its energising properties and high protein content Importance of Chlorophyll: Chlorophyll is crucial for building healthy blood and has antibacterial properties. Chlorella with its high chlorophyll content, can support blood health and immune function. Detoxification Benefits: Chlorella has a unique cellulose wall that allows it to bind to and remove toxins, heavy metals, and pesticides from the body Gut Health and Immune Support: Chlorella supports gut health by providing fibre necessary for a healthy gut biome TIMESTAMPS AND KEY TOPICS: 02:12 Chlorella as a wellness tool. 05:02 Chlorophyll's health benefits explained. 07:34 Alkaline diet benefits for health. 11:48 Chlorella and immune system health. 13:53 Benefits of chlorella for digestion. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Link to the full episode A BIG thank you to our sponsors who make the show possible: Save 20% on your first order of Timeline Mitopure® throughout June with code ANGELA at timeline.com/angela Save 20% on Energybits here ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

This episode of High Performance Health is a powerful reminder that the true path to longevity isn’t found in chasing supplement stacks or living to 160—it’s about becoming immune to aging by mastering the fundamentals. Angela sits down with Dr Jenna Macciochi, immunologist, author, and high-performance breathwork coach, to explore how chronic inflammation, lifestyle, mindset, and motherhood all shape our biological age far more than we realize. Dr Jenna's new book Immune to Age presents a revolutionary framework: understanding the immune system as a dynamic force through the seasons of life—from birth to old age. In this heartfelt, science-rich conversation, Jenna and Angela dive into everything from burnout and HRV to intuition, parenting, alcohol, and the myth of the perfect biohacking protocol. This is the longevity conversation every woman needs to hear. KEY TAKEAWAYS: Chronic Inflammation: The Silent Driver of Aging : The immune system's slow burn of inflammation is the root cause behind most chronic diseases and early aging. The Parenting Connection: Children phase-lock to their mother’s HRV—your emotional regulation teaches them how to regulate themselves. Burnout & Intuition: Ignoring your intuition and pushing through stress leads to burnout. Slowing down and listening is the real path to resilience. Longevity Isn’t Just About Data: Healthspan matters more than lifespan. Fancy tests are fun, but it’s the basics—food, movement, sleep, breath—that move the needle. Alcohol, Sleep & Energy: Giving up alcohol even temporarily can have a massive ripple effect on mood, energy, and parenting. Immune System Through the Life Course: From womb to old age, your immune system evolves—and it’s never too early or too late to care for it. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 3:49 – Why healthspan matters more than lifespan 8:34 – Advice for working women juggling everything 12:15 – How meditation rewires stress and physiology 16:42 – Garbage time, HRV, and parenting insights 22:23 – Female intuition, hormones & relationships 29:10 – Jenna’s daily health and movement routine 34:28 – Alcohol and the “tiny experiment” approach 41:52 – Jenna’s new book: Immune to Age 49:37 – Cancer, inflammation & microbiome connection 59:24 – How to filter conflicting wellness advice 1:00:16 – Tests that matter (and those that don’t) VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. Sign Up to Angela’s Weekly Fresh Starts Email to transform your health, energy, and longevity with just ONE small habit every week - angelafoster.me/freshstart Pre order Dr Jenna’s book: Immune To Age: The Game Changing Science of Immune Health (releasing on 3rd July 2025) ABOUT THE GUEST Based in Brighton, Dr Jenna is a Senior Lecturer in Immunology at The University of Sussex and a fitness instructor and health coach. She integrates her extensive academic knowledge with practical experience, guiding individuals and businesses in the wellness and performance sectors. A certified high-performance breathwork coach, Jenna provides functional breathing assessments and breath training to help clients unlock their full potential and enhance physical and mental well-being and performance. Her expertise in supplement formulation benefits individuals seeking targeted supplement protocols and bloodwork analysis for their health goals. Her expertise in supplement formulation can assist businesses in creating compliant, scientifically-backed health products. She is the author of two seminal books "Immunity: The Science of Staying Well" (Harper Collins, 2020) and "Your Blueprint for Strong Immunity" (Yellow Kite, 2022). Her books combine cutting-edge research with practical advice, making them essential reads for anyone looking to live a healthier life. Jenna loves crafting recipes and rituals inspired by her farm-to-table Scottish roots and capturing her family’s Italian heritage. As a mother of twins and a keen home cook, she brings a personal and realistic touch to her scientifically-baked advice. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natu

Get ready for a fast-paced and entertaining episode as Angela Foster flips roles with Tony Wrighton on Biohacking News! After their in-depth Monday conversation on mindset, identity, and longevity, this lighter follow-up dives into the quirks of the latest trends in health—from the viral “honey diet” to CGMs and marshmallows as part of your biohacking toolkit. Angela and Tony break down the science (and the nonsense) around sugar timing, protein timing, fructose metabolism, and even dive into parenting hacks, including sneaky ways to get protein into picky kids. Plus, they explore why recovery is the true secret to high performance and how breathwork and skincare are taking centre stage in Angela’s latest health rituals. KEY TAKEAWAYS The Viral Honey Diet Explained: A sugar-heavy, protein-delayed diet trending online—Angela questions the science behind it. CGMs & Sugar Spikes: Why Angela isn’t sold on fruit-only mornings and how she uses CGMs to personalize nutrition. Parenting Meets Biohacking: Angela shares how she gets protein into her kids—think smoothies, whey isolate, and acai bowls. Protein Timing & Female Physiology: Why women in midlife benefit from prioritizing protein in the morning for body composition and focus. Breathwork & Somatic ReleaseAngela reveals how somatic breathwork helped her unlock deep emotional healing and mindset clarity. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 6:00 – CGM data, sugar spikes, and liver concerns 10:24 – Why protein timing matters for women 12:40 – The science wars: seed oils, carbs, and muscle gain 16:22 – Would she try the honey diet? Probably not 20:20 – Why metabolic health and high performance are merging 25:28 – Nighttime parenting challenges and brain stagnation 29:16 – Environmental toxins and health risks 30:13 – Angela’s favourite current biohacks: microneedling and somatic breathwork VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. Sign Up to Angela’s Weekly Fresh Starts Email to transform your health, energy, and longevity with just ONE small habit every week - angelafoster.me/freshstart ABOUT THE GUEST Tony Wrighton Bestselling Author, Broadcaster, and Human Performance Expert I live in sunny Portugal with my family, where I spend my time travelling, playing sport, and occasionally butchering the Portuguese language (but trying my best). I'm a bestselling author published in 13 languages, host of the Biohacking News podcast, and an expert in behaviour change, health optimisation, and human performance. Before turning my focus fully to my author career, I spent 15 years as a national broadcaster, hosting shows for Sky News, Sky Sports, and ITV — good times, although I don't miss the 3am alarms. These days, I help experts, entrepreneurs, and high performers transform their health, behaviour, and impact. And perhaps my biggest (ahem) flex: I'm the world's bestselling histamine intolerance author. Life’s full of surprises. I trained in Neuro-Linguistic Programming to the highest level with Richard Bandler, Paul McKenna, and Andy Smith, alongside further certifications in coaching leadership, EFT, and energy psychology. This work now underpins my coaching across health, mindset, and human performance. I also work with high-level experts and authors to publish impactful books through my Premium Publishing Support program. If you'd like to explore working together, get in touch. https://www.tonywrighton.com/ https://histamineintolerance.net/home2 Instagram: @tonywrighton ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channe

In this rich and deeply personal episode of the High Performance Health Podcast, Angela sits down once again with her good friend and repeat guest Tony Wrighton for a powerful conversation about the real drivers of longevity. This is not your typical biohacking talk—Tony shares why mindset, identity, and nervous system regulation might be more important than any supplement stack or cold plunge when it comes to aging well. They explore the dangers of over-biohacking, how subconscious beliefs affect your healthspan, and why emotional regulation, human connection, and the way you talk to yourself could add more years to your life than any wearable device. Angela and Tony also open up about parenting, histamine intolerance, HRV hacks, and how to rewire your habits and behaviors from the inside out. KEY TAKEAWAYS: Mindset Drives Longevity: A positive belief system around aging can add up to seven years to your life—more than giving up smoking. Cold Plunges Aren’t Always Healing: For anxious or overstimulated types, daily cold plunges may increase stress, not reduce it. Human Connection Heals: Simple moments like cuddling your kids or laughing with loved ones can measurably spike your HRV. Tracking Creates Lasting Change: Tony shares his daily accountability method with WhatsApp and how it keeps habits on track long-term. Overdoing Biohacks Can Backfire: Supplements, fasting, and intense training may accelerate aging if not balanced with recovery and intuition. Histamine Intolerance & Longevity: Stress and inflammation drive histamine issues, and Tony explains how mindset and air quality play a role in relief. TIMESTAMPS AND KEY TOPICS:0:00 – Introduction 3:58 – The stress-histamine connection 7:45 – What Tony learned from Portugal and HRV 10:23 – Oxytocin, cuddles, and nervous system healing 16:02 – How to rewire limiting beliefs 18:45 – Activating parasympathetic healing through rituals 21:22 – How to maintain breakthroughs post-retreat 23:24 – WhatsApp tracking for habit accountability 27:08 – Red light therapy and sinus health 36:39 – Monetising expertise through self-publishing VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today ABOUT THE GUEST Tony Wrighton Bestselling Author, Broadcaster, and Human Performance Expert I live in sunny Portugal with my family, where I spend my time travelling, playing sport, and occasionally butchering the Portuguese language (but trying my best). I'm a bestselling author published in 13 languages, host of the Biohacking News podcast, and an expert in behaviour change, health optimisation, and human performance. Before turning my focus fully to my author career, I spent 15 years as a national broadcaster, hosting shows for Sky News, Sky Sports, and ITV — good times, although I don't miss the 3am alarms. These days, I help experts, entrepreneurs, and high performers transform their health, behaviour, and impact. And perhaps my biggest (ahem) flex: I'm the world's bestselling histamine intolerance author. Life’s full of surprises. I trained in Neuro-Linguistic Programming to the highest level with Richard Bandler, Paul McKenna, and Andy Smith, alongside further certifications in coaching leadership, EFT, and energy psychology. This work now underpins my coaching across health, mindset, and human performance. I also work with high-level experts and authors to publish impactful books through my Premium Publishing Support program. If you'd like to explore working together, get in touch. https://www.tonywrighton.com/ https://histamineintolerance.net/home2 Instagram: @tonywrighton ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make s

You’re working out harder than ever—but the belly fat won’t budge, your energy’s inconsistent, and the mirror doesn’t reflect how you feel inside. Sound familiar? In this BiteSize episode, I sit down with Dr. Stephanie Estima to unpack exactly what’s going on during perimenopause—and how to train smarter, not harder. We break down the biggest workout mistakes women make in their 40s, why HIIT can sometimes do more harm than good, and how building your upper body can completely reshape your figure and fire up your metabolism. Whether you’ve got PCOS, feel like your workouts aren’t working anymore, or just want to look and feel like YOU again—this episode is packed with science-backed solutions that actually work. KEY TAKEAWAYS: Why Your Old Workouts Fail: Perimenopause shifts your hormonal landscape—meaning what worked before likely won’t now. The Belly Fat Mystery: Fat migrates to your midsection due to hormonal and metabolic changes, but it can be reversed. The Power of Upper Body Training: Shoulders and back are key for creating symmetry and visual balance—don’t skip them! The HIIT Mistake Most Women Make: Too much intensity (especially long HIIT classes) can backfire by raising cortisol and exhausting you. Temporary Keto for PCOS & Belly Fat: A short-term carb reduction can improve insulin sensitivity and reduce visceral fat—but it's not forever. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 1:10 – Upper body training for the hourglass shape 4:21 – Angela on PCOS, body shape, and sculpting curves 5:33 – Stephanie’s exercise pyramid explained 7:20 – How much HIIT is too much (hint: once a week max) 9:30 – Temporary keto to reset insulin and fat metabolism 10:10 – Why carbs do matter (eventually) VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Link to the full episode - https://lnk.to/EP_407 A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

What if you could naturally rewire your brain to feel more motivated, focused, and emotionally balanced—without needing to escape life, go off-grid, or take a two-week digital detox? In this powerful re-release, Angela sits down with neuroscientist and author TJ Power to explore The Dose Effect—his revolutionary framework for recalibrating your brain’s chemistry using four key neurochemicals: dopamine, oxytocin, serotonin, and endorphins (aka DOSE). This conversation feels more relevant than ever, especially in light of new research showing that just two weeks offline can reverse a decade of age-related cognitive decline. TJ opens up about his personal journey through grief, addiction, and distraction—and how rebalancing his brain chemistry transformed his life. You’ll walk away with tangible, science-backed tools to regulate your mind, reset your focus, build confidence, and deepen your connection to yourself and others… starting with how you spend the first 5 minutes of your day. KEY TAKEAWAYS The Dopamine Trap: Why modern life overstimulates your brain—and how that leads to burnout, procrastination, and low mood. Quiet = Clarity: Learn how "cleaning the filing cabinet" of your thoughts helps reset your nervous system and sleep better. Oxytocin & Confidence: The surprising link between love, connection, and the kind of inner confidence that lasts. Flow, Focus & Fatigue: How to train your brain for high performance without crashing your motivation. From Addicted to Aligned: TJ’s personal story of healing from grief and distraction by mastering the DOSE effect. Morning Momentum: Why the first 5 minutes of your day shape your entire brain chemistry—and what to do instead of reaching for your phone. TIMESTAMPS AND KEY TOPICS 0:00 - Introduction 0:29 - Introduction to D.O.S.E. and mental health strategies 2:56 - TJ’s personal story and journey to neuroscience 5:15 - Balancing happiness with realistic expectations 10:05 - Breaking long-term goals into achievable steps 22:44 - The importance of quiet walks in nature 36:29 - Dopamine and serotonin impacts of cold and heat exposure 54:58 - Managing dopamine addiction with tech and alcohol 57:19 - Building confidence through oxytocin and self-connection VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. ABOUT THE GUEST TJ Power is the lead neuroscientist at The DOSE Lab, author of The DOSE Effect and the co-founder of Neurify. Tj investigates how our social media-driven lifestyles are impacting our brain chemistry.After completing his degrees and lecturing at the University of Exeter, he developed DOSE, a framework that elevates Dopamine, Oxytocin, Serotonin, and Endorphins. Tj then began sharing his DOSE strategies on Instagram leading to the formation of an amazing community of over 600,000 people.Throughout the last two years, Tj has delivered over 500 live experiences at institutionssuch as Oxford University, Amazon, and the NHS. With over 50,000 people now trained in DOSE, Tj is an internationally respected neuroscience educator and a go-to authority for unlocking human potential in the age of social media. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Dis

You’ve heard that staying hydrated is key to better health—but what if drinking more water isn’t enough? In this powerful episode, Angela sits down with quantum biology expert Carrie Bennett to reveal why true hydration depends on how water behaves inside your cells—not just how much you drink. Carrie shares the science behind structured water (EZ water) and why it holds the key to energy, cellular health, and resilience. From chronic fatigue to gut issues, discover how water’s structure, mineral content, and energetic charge can make all the difference in how you feel—especially if you’re doing “everything right” and still feel off. KEY TAKEAWAYS: Structured Water Is the Missing Link: The water inside your cells behaves like a gel, not a liquid—and this structure powers energy production. Minerals Matter More Than You Think: Mineral-rich, structured water supports hydration at the cellular level—plain RO or distilled water won’t cut it unless remineralised. Why Tap Water May Be Harming You: Carrie breaks down the toxic load hidden in tap water—think fluoride, chlorine, and microplastics. Water Has Memory and Energy: Natural spring water carries geometric patterns that convey information to your body—this goes beyond hydration into quantum healing. How to Re-Structure Your Water at Home: From mineral drops to vortexers and light exposure, simple hacks can re-energise your water and your cells. TIMESTAMPS AND KEY TOPICS: 0:00 — Why drinking water isn’t enough 0:57 — Carrie’s burnout story and the limits of Western tools 4:20 — The body is 70% water—what does that really mean? 5:05 — Dr. Gerald Pollack and the 4th phase of water 8:55 — Spring water, filters, and why structure matters 9:42 — Is your water helping or harming you? 11:00 — How nature-structured water holds energy and healing info VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Link to the full episode - https://lnk.to/EP422 A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

What if stress wasn’t your enemy—but your most underutilized superpower? In this deeply inspiring episode, Angela sits down with Jeff Krasno—co-founder of Wanderlust and Commune and author of Good Stress—to explore the revolutionary idea that the right kind of stress can become your greatest ally in health, healing, and personal transformation. Jeff shares his raw and relatable journey from burnout and pre-diabetes to total life realignment—using fasting, breathwork, spiritual philosophy, and muscle building not just to lose 70 pounds but to become the man, father, and leader he always knew he could be. This conversation is packed with actionable tools, soulful perspective shifts, and the science-meets-spirit strategies to help you realign your body, your mind, and your mission—starting today. KEY TAKEAWAYS: Wellness Is a Process, Not a Product: True health is found in dynamic balance—not perfection—and it evolves moment by moment. You Are Not Your Story: Jeff explains how spiritual and scientific insights helped him break free from old identity patterns and emotional eating. The Power of Good Stress: Fasting, cold therapy, strength training, and tough conversations can all act as ‘positive stressors’ that build resilience and growth. Muscle: Your Metabolic Powerhouse: Muscle isn’t just for strength—it’s a hormone-secreting, glucose-clearing organ that supports mood, metabolism, and brain health. Reclaiming Food Freedom with Fasting: Jeff shares how intermittent fasting helped him pause emotional cravings and reconnect to choice and presence. The Art of Stressful Conversations: Learn Jeff’s powerful tools for emotional regulation and true connection—like steel manning, sonder, and active listening. TIMESTAMPS AND KEY TOPICS 00:00 – Introduction 07:28 – Rewriting Your Story 11:59 – Meditation and Identity Deconstruction 18:20 – When Your Brand Doesn’t Match Your Lifestyle 24:51 – The Transformational Power of Fasting 30:26 – What Motivated Jeff’s Transformation 37:51 – Metabolic Flexibility & Muscle as Medicine 45:15 – Emotional Resilience through Stressful Conversations 54:33 – Health, Wealth & Happiness Now 58:47 – Where to Find Jeff & His Work VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Timeline Longevity for cellular energy and muscle strength. For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10 ABOUT THE GUEST Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast, interviewing a wide variety of luminaries from Deepak Chopra and Marianne Williamson to Matthew McConaughey and Gabor Maté. His latest venture expands Jeff’s personal story and protocols into a book,Good Stress: The Benefits of Doing Hard Things (Hay House, March 2025). The book dives deeper into the concepts from the course, distilling insights from over 400 podcast conversations Jeff has conducted, along with his personal experiences applying these ideas to transform his own health. It explores deliberate, self-imposed behaviors that promote social, psychological, and physical well-being, offering both a philosophical exploration of true wellness and practical steps to achieve it. Jeff’s book: Good Stress: The Health Benefits of Doing Hard Things https://www.amazon.com/Good-Stress-Health-Benefits-Things/dp/1401993958 https://www.instagram.com/jeffkrasno/?hl=en https://www.jeffkrasno.com/ https://www.onecommune.com/ https://podcasts.apple.com/us/podcast/commune-with-jeff-krasno/id1409479503 ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use th

What if the secret to longevity, fat loss, and hormonal balance wasn’t a punishing workout—but a powerful, restorative walk? In today’s Bite Size episode, Angela shares a clip from her conversation with health renegade Mark Sisson, where they bust the myth that running is the pinnacle of fitness. Mark, once one of the top marathoners in the U.S., reveals why he hasn’t run a mile in 30 years and how walking became the foundation of his health philosophy. From cortisol-driven fat gain to the myths propagated by the shoe industry, this eye-opening episode will make you rethink your relationship with movement. If you're a woman in midlife craving more energy, fewer injuries, and a smarter approach to fitness—this one's for you. Tune in to discover why you were truly Born to Walk. KEY TAKEAWAYS: Walking Reduces Inflammation: One of the most accessible ways to lower cortisol and support blood sugar. Running Can Be Catabolic: Chronic running often leads to muscle breakdown and fat storage due to elevated cortisol. Fat-Burning Secret: Walking helps you burn fat instead of glycogen, supporting better body composition. Rethink Endorphins: Many people don’t love running—they love the feeling after and the label it gives them. Sprinting + Lifting = Longevity: A minimalist combo of walking, sprinting once a week, and strength training wins for healthspan. TIMESTAMPS AND KEY TOPICS: 0:01 – Introduction 1:58 – Mark on why humans were designed to walk—not run 3:10 – Lymphatic flow, digestion, and the dangers of chronic cardio 5:52 – Runners vs. self-selecting walkers: the psychological shift 8:15 – Mark breaks down how running triggers cortisol and muscle loss 11:09 – Body composition, hormonal shifts, and why women should walk more 13:45 – Cortisol, glucose, and why elite runners struggle with muscle mass 14:30 – The role of footwear in injuries and how minimalist movement restores balance VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Link to full episode https://lnk.to/EP430 A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your first order. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

If you’re worried about memory loss or have a family history of Alzheimer’s, this episode is a must-listen. Angela sits down with world-renowned neurologist and author Dr. Dale Bredesen to unpack the groundbreaking science behind Alzheimer’s prevention and reversal—even if you carry the APOE4 gene. With over 30 years of research, Dr. Bredesen shares how to optimise your brain health through metabolic flexibility, inflammation control, and personalised interventions. In this powerful and deeply personal episode, Angela also opens up about her own genetic risk and experience caring for her mum with Alzheimer’s. They explore why cognitive decline is not inevitable and how Dr. Bredesen’s new book, The Ageless Brain, is putting the power back into your hands. Whether you're 35 or 75, the steps to preserve your cognition start now—and the tools have never been more accessible. KEY TAKEAWAYS: Alzheimer’s Is Preventable and Reversible: Dr. Bredesen explains how addressing root causes like inflammation, metabolic dysfunction, and toxicity can stop and even reverse cognitive decline. Perimenopause and Brain Fog: Oestrogen loss affects brain energy metabolism, making perimenopausal women more vulnerable to cognitive decline. Your Brain Runs on Supply & Demand: Cognitive health depends on supporting your brain’s high energy needs while reducing inflammatory load and toxic exposure. Check Your Cognitive Biomarkers Early: Blood markers like P-Tau217, GFAP, and A-beta42 can reveal risk decades before symptoms appear. Lifestyle = Medicine: Sleep quality, insulin sensitivity, resistance training, brain stimulation, and even stress reduction all play a critical role. GLP-1s and Alzheimer’s Risk: While popular for weight loss, these drugs may negatively impact cognition in some people—especially APOE4 homozygotes. TIMESTAMPS AND KEY TOPICS:0:00 – Introduction 6:48 – Pathogens, toxins, and the real cause of Alzheimer’s 13:32 – Menopause, oestrogen, and female brain vulnerability 24:05 – Judy’s story: reversing cognitive decline for 13+ years 32:18 – Most common risky behaviours for brain degeneration 42:21 – Best exercises for insulin sensitivity and cognition 51:10 – Supplements that protect brain structure & function 54:22 – How to use The Ageless Brain as a practical guide 58:45 – Final thoughts + where to learn more from Dr. Bredesen VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. Brain Boost: Try Neuro Regenerate at lvluphealth.com/angela and use code ANGELA15 to save 15% ABOUT THE GUEST Dale Bredesen, M.D. is an expert in the mechanisms of neurodegenerative diseases such as Alzheimer's disease. He is a graduate of Caltech, and received his MD from Duke University Medical Center. His career has included serving as Chief Resident in Neurology at the University of California, San Francisco, and served as a NIH Postdoctoral Fellow. His faculty position included working at UCSF, UCLA, and the University of California, San Diego. He was the director of the Program on Aging at the Burnham Institute. He was the founding President and CEO of the Buck Institute. He has developed a new therapeutic approach to treating Alzheimer's disease. He is the author of The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline. Dr Dale Bredesen’s latest book: The Ageless Brain: How to Sharpen and Protect Your Mind for a Lifetime - https://amzn.eu/d/gdrjKQm https://www.apollohealthco.com/ https://www.instagram.com/drdalebredesen/ https://www.facebook.com/drdalebredesen/ ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer

If you're navigating midlife and feeling like your body has started working against you—despite clean eating and consistent workouts—this episode is your wake-up call. Angela is joined by functional nutritionist Louise Digby to explore the lesser-known culprits behind stubborn weight, fatigue, and hormonal havoc in perimenopause. Forget willpower. This conversation reframes weight loss resistance through the lens of gut health, toxic load, and nutrient insufficiencies. From brittle nails and dry skin to unexpected acne flare-ups, Louise uncovers the hidden metabolic and hormonal messages your body is sending—and how to respond with science, not shame. KEY TAKEAWAYS Gut Health Trumps Willpower: Many women have gut imbalances without symptoms—but these silent issues can stall fat loss and disrupt hormones. Toxic Load Sabotages Hormones: Environmental toxins from skincare, pollutants, and food can overwhelm your liver and impair hormone detox pathways. Nutrient Insufficiencies Are Common: Even with a healthy diet, modern stress and poor soil deplete key nutrients like magnesium, B vitamins, and vitamin D. Metabolic Clues You’re Missing: Cold hands, brittle nails, poor recovery, and stubborn weight can all signal compromised metabolic health—not laziness. Histamine Intolerance in Perimenopause: Symptoms like rosacea, joint pain, and sinus issues may be worsened by declining histamine tolerance and poor gut health. One Size Doesn’t Fit All: Every woman’s root cause is different—testing and personalised nutrition are key to reclaiming energy and vitality. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 1:05 – Silent gut issues and how they sabotage fat loss 2:21 – Toxic load: from skincare to hormonal disruption 3:52 – Why good diets still result in nutrient insufficiencies 5:03 – Clues your metabolism is slowing down 6:48 – Top nutrient gaps: B vitamins, magnesium, vitamin D 9:36 – The hair loss and iron connection in perimenopause 12:14 – Why adult acne and rosacea emerge in perimenopause 13:09 – Histamine intolerance, joint pain, and the gut-skin link VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? In this powerhouse episode, Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Darren is also the Director of Research for the Athlete Health and Performance Initiative and past Associate Dean of Graduate Studies and Research in the Faculty of Kinesiology and Health Studies. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym. Angela and Darren explore the myths, the mechanisms, and the real-world applications of creatine—especially for women navigating perimenopause, high stress, and cognitive load. Whether you’re looking to train smarter, improve memory and sleep, or simply age with more energy and resilience, this masterclass will change the way you think about creatine forever. KEY TAKEAWAYS: Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation. Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women. Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause. Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women. Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality. Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data. Emerging Synergies: Stacks with protein, collagen, or taurine may enhance its effects—especially for brain and recovery support. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 3:33 – Creatine’s impact on fat loss, strength, and performance in women 7:31 – Recovery, overtraining & HRV: how creatine supports your nervous system 13:31 – Creatine for mood, mental health, and inflammation 18:36 – Bone health benefits in postmenopausal women 22:03 – Muscle breakdown: why women respond differently than men 31:25 – GAA, taurine & stacks that supercharge brain performance 36:28 – Brain fog, stress & cognition: creatine’s impact on energy and focus 47:43 – Creatine and sleep: timing, dosage, and recovery benefits 52:07 – The perimenopause trifecta: mood, metabolism, and muscle 55:13 – Final verdict: What dose actually works—and is it safe? VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10 ABOUT THE GUEST Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition; Nutrients; Frontiers; Advanced Exercise and Health Sciences; Scientific Reports; and Longevity and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition and a Canadian Society for Exercise Physiology-Clinical Exercise Physiologist. Darren G. Candow, PhD | CSEP-CEP | FISSN Professor Director-Aging Muscle and Bone Health Laboratory Director of Research-Athlete Health and Performance Initiative Faculty of Kinesiology & Health Studies University of Regina Google Scholar: https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate Instagram: https://www.instagram.com/dr.darrencandow/?hl=en ABOUT THE HOST Angela Foster is an award winn

In this bite-sized but powerful episode of High Performance Health, I sit down with the incredible Julie Gibson Clark—named one of the slowest-aging women alive—to talk about tuning into your body, spotting subtle hormone imbalances, and how a fibroid diagnosis challenged everything she thought she knew about her health. We also dive into her vibrant food-as-medicine approach, including how she eats over a pound of vegetables a day (yes, really!) and how she turned food prep into a soulful, grounding practice. If you’re in perimenopause or managing hormone therapy, this is 10 minutes of wisdom you don’t want to miss. KEY TAKEAWAYS: Unexpected Fibroid: Julie shares how she caught it early by tuning into her body—not lab results. Beyond the Dutch Test: Why you need saliva, blood, and urine to see the full hormone picture. Estrogen Dominance Clues: Subtle signs can be missed without expert support. Don’t DIY HRT: The risk of “stacking” hormones without proper testing. Food as Connection: Julie’s approach to prepping beautiful veggie bowls. A Pound a Day: Why and how she gets 500g of vegetables into her daily routine. TIMESTAMPS AND KEY TOPICS:00:00 – Julie’s veggie-loaded morning routine 02:10 – Why cooked greens matter for hormone health 03:00 – Discovering a fibroid despite ‘clean’ test results 04:15 – Why Julie now uses blood, saliva & urine tests 05:30 – The dangers of estrogen dominance 06:25 – HRT dosing mistakes and tuning into stress 07:40 – How Julie preps veggies weekly with design flair 09:00 – Why eating the rainbow is her grounding ritual VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart Click here to hear the full episode featuring Julie Gibson ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

What if the key to lasting behavior change, personal growth, and feeling more confident wasn't about setting epic goals—but running tiny experiments? In this mind-expanding episode, Angela sits down with Anne-Laure Le Cunff—founder of Ness Labs and author of Tiny Experiments—to explore how small tests rooted in curiosity can lead to powerful transformations in every area of your life. From alcohol-free living to productivity hacks, sleep rhythms, and navigating health advice in the age of information overwhelm, this conversation will shift your perspective on goal-setting and self-optimization. Anne-Laure shares why most people get stuck trying to rationalize decisions instead of following data from their own lived experience—and how becoming an “agent of change” helps us reclaim control in an ever-changing world. KEY TAKEAWAYS: The Problem with Pros & Cons Lists: We often use them to justify decisions we've already made rather than explore truth objectively. How to Run Tiny Experiments: Focus on curiosity, one measurable variable, and a fixed timeframe to discover what truly works for you. Why Habit Challenges Often Fail: Without curiosity and internal motivation, behavior doesn’t shift—experimentation creates sustainable change. The Plus-Minus-Next Framework: A simple self-reflection tool to assess what’s working, what’s not, and what to try next—without judgment. Letting Go of Epic Goals: Big dreams can be paralyzing—often, purpose and passion emerge through action, not planning. Becoming Your Own Scientist: Whether it’s a new supplement, workout time, or meditation habit, take charge with your own data-informed experiments. TIMESTAMPS AND KEY TOPICS 00:00 – Introduction 04:30 – Angela’s alcohol experiment and how it evolved into 1000+ days 08:45 – What defines a “tiny experiment” and why it’s powerful 16:10 – Internal vs external signals as better decision-making tools 20:55 – How to track experiments without high-tech tools 25:10 – The importance of a stable environment during experimentation 28:30 – Tiny experiments for productivity and writing routines 34:00 – Daily vs weekly reflection and when to stop tracking 43:45 – The trap of “epic dreams” and how real purpose evolves VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommendCheck out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause A BIG thank you to our sponsors who make the show possible: Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela ABOUT THE GUEST Anne-Laure Le Cunff is an award-winning neuroscientist and entrepreneur. She is the founder of Ness Labs, where her weekly newsletter is read by more than 100,000 curious minds. Her research at King’s College London focuses on the psychology and neuroscience of lifelong learning, curiosity, and adaptability. Her book, Tiny Experiments, is a transformative guide for living a more experimental life, turning uncertainty into curiosity, and carving a path of self-discovery. Previously, she worked at Google as an executive on digital health projects. Her work has been featured in Rolling Stone, Forbes, Financial Times, WIRED, and more.Anne Laure’s book: Tiny Experiments ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The us

What if the key to balancing your blood sugar, boosting energy, and easing hormonal symptoms wasn’t just about cutting carbs—but about nourishing your nervous system and replenishing overlooked nutrients? In this deeply insightful episode, I sit down with Lara Briden, renowned naturopathic doctor and author of The Period Repair Manual and Hormone Repair Manual, to unpack the profound connection between stress, metabolic health, and the autonomic nervous system. Together, we explore why stress management is non-negotiable for women—especially during perimenopause—and how five often-missing metabolic nutrients can be game-changers for insulin sensitivity, sleep, mood, and hormone function. If you've been feeling overwhelmed, foggy, or just not yourself lately, this episode might hold the answers your body’s been asking for. KEY TAKEAWAYS: The Autonomic Nervous System Drives MetabolismLara explains how stress alters blood sugar, hunger, and hormone regulation by disrupting the balance of your sympathetic and parasympathetic systems. HRV as a Metabolic Health MarkerHeart Rate Variability (HRV) isn’t just about recovery—it’s a dynamic indicator of nervous system health and metabolic resilience. The “Lara Briden Stack” of Metabolic NutrientsDiscover Lara’s top 5: magnesium, taurine, choline, inositol, and glycine—nutrients often missing in modern diets but essential for metabolic balance. Inositol for Insulin Resistance and SleepThis unsung hero supports blood sugar regulation, neurotransmitter balance, and sleep quality—especially helpful in PCOS and perimenopause. Glycine: Gentle Yet PowerfulGlycine calms the nervous system, supports detox, and helps improve tolerance to other supplements—making it a safe entry point for sensitive individuals. Berberine vs. MetforminBerberine’s gut-health benefits and insulin-sensitizing effects are comparable to metformin—but Lara advises caution due to potential medication interactions. TIMESTAMPS AND KEY TOPICS: 00:00 – Introduction 00:41 – Nervous system’s role in metabolism 02:35 – HRV tracking and daily stress load 03:13 – Ovulation as a metabolic health marker 05:25 – 5 key missing nutrients for women 07:41 – How to dose inositol for results 08:33 – Glycine for calming and detox support 10:39 – How berberine supports gut and glucose 11:33 – The Lara Briden Stack for perimenopause VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

What if you could measure how fast your immune system is ageing—and actually reverse it? In this groundbreaking episode, I sit down with Nikolina Lauc, CEO and co-founder of GlycanAge, to unpack the science behind one of the most accurate biological age tests available today. We explore how lifestyle, hormones, and stress directly impact your biological age—and how you can use cutting-edge science to turn back the clock. You'll discover how oestrogen therapy, moderate exercise, and even small tweaks like swapping HIIT for yoga could potentially lower your biological age by up to 15 years. Plus, I share my personal GlycanAge results and the exact changes I'm making to optimise my health span. If you’re serious about proactive, data-driven health, this is a must-listen! KEY TAKEAWAYS: Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease years before symptoms appear. Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause linked to oestrogen decline. Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years—more than menopause itself. Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years and reduce all-cause mortality by 40%. Exercise Personalisation Matters: Moderate exercise supports longevity, but overtraining—especially in women—can accelerate ageing. Lifestyle Tweaks Make a Big Difference: Small changes, like replacing high-intensity workouts with yoga, reduced one client's biological age by 15 years in 12 weeks. Supplements and GlycanAge: NAD+ boosters and omega-3 enriched foods show promising effects, but personalised interventions work best. TIMESTAMPS AND KEY TOPICS: 1:26 - What are glycans and how they influence ageing 5:23 - Glycans vs telomere and epigenetic tests (accuracy differences) 10:57 - Problems with biological age testing noise 14:41 - The role of hormones in biological ageing 18:30 - How fast lifestyle changes can impact your biological age 22:57 - Why fasting and overtraining may hurt women’s health 27:11 - Personalising exercise to slow ageing 34:00 - Case study: How swapping HIIT for yoga reversed 15 years of biological ageing 40:18 - Angela’s personal GlycanAge test results 48:07 - How often you should test and what to change first 53:06 - The connection between sleep and your immune age VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - and use code ANGELA to save 15% Test your biological age and gain powerful insights into your longevity and health at www.glycanage.com - use code ANGELA15 for your exclusive listener discount Come join us inside the High Performance Health Collective—your space to learn how to work with your female physiology to live longer, stronger, and more energised—with a bonus peek into my private biological age consult to show you exactly how I’m reversing the clock - angelafosterperformance.com/hph-collective ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content

What if the key to achieving your biggest goals wasn’t about doing more, but mastering just a few high-impact habits—daily? In this empowering solo episode, Angela Foster reveals her 90-Second Success Formula, a simple and science-backed process to master your mindset, take aligned action, and build unstoppable momentum. Drawing on insights from James Clear, Jim Collins, and the emotional cycle of change, Angela shares exactly how to end each day feeling accomplished and set up for success. This is more than a productivity hack—it’s a high-performance ritual that rewires your brain for success, builds self-trust, and aligns your actions with your goals. Whether you’re navigating big changes, chasing personal growth, or just looking to feel more in control of your day, this episode will give you a powerful evening practice you can start tonight. KEY TAKEAWAYS CAP Formula for Daily Success: Learn Angela’s 3-step “CAP” method—Celebrate, Appreciate, Prioritise—to powerfully close your day. The Valley of Despair Is Normal: Why most people quit in stage 3 of the emotional cycle of change—and how you can push through. Why Visualising the Process Beats Visualising the Goal: The science behind dynamic visualisation and how it rewires your brain. Focus on the Gain, Not the Gap: How reflecting on your progress (not perfection) builds motivation and momentum. Compounding Wins for Confidence: The hidden power of celebrating tiny daily wins to build self-belief. How to Set Up Tomorrow Tonight: Why the way you end your day frames the next one—and how to use that to your advantage. TIMESTAMPS AND KEY TOPICS0:00 – Introduction 1:04 – The role of mitochondria & Urolithin A 2:39 – From visualisation to daily control 3:41 – Focus on progress, not comparison 4:36 – Emotional Cycle of Change explained 6:02 – Introducing the CAP formula 7:14 – C: Celebrate your wins 8:09 – A: Appreciate through gratitude 9:33 – P: Prioritise for tomorrow 11:12 – Try it for 30 days—see the shift VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Supercharge your energy and upgrade your mitochondria with Mitopure - go to http://timeline.com/angela and enter code ANGELA to save 10% ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

What if everything you've been told about weight loss is upside down? In this powerful second-time conversation with Ben Azadi—author of Metabolic Freedom, speaker, and founder of Keto Kamp—we flip the script on calorie counting and expose what’s really hijacking your metabolism. From seed oils to saturated fat, insulin resistance to HRV, Ben shares the metabolic blueprint to unlock fat burning, hormonal balance, and metabolic flexibility. Angela and Ben dive deep into the hidden drivers of metabolic dysfunction and why metabolic freedom is not about chasing skinny, but reclaiming your health at a cellular level. Whether you’re struggling with energy dips, fat loss plateaus, or confusing health advice, this episode is packed with actionable strategies and eye-opening science to help you feel strong, clear, and free in your body again. KEY TAKEAWAYS Calories Are a Distraction: Weight loss is a side effect of getting healthy—focus on quality, not quantity. Metabolic Prison vs. Freedom: Most people are sugar-burners stuck in a cycle of cravings and crashes. True freedom comes from metabolic flexibility. Muscle Is Metabolic Gold: More muscle means better insulin sensitivity, longevity, and freedom with food. Seed Oils & Inflammation: Ben exposes the hidden damage of processed seed oils—and what to use instead. The Truth About Saturated Fat: It’s not the villain we were taught to fear. When paired right, it supports hormones and cellular health. Hormesis & Stress Resilience: Smart stress like fasting, lifting, and cold plunges builds your metabolic adaptability—if recovery is in check. HRV & High-Dose Melatonin: Surprising strategies to boost your HRV, stress tolerance, and mitochondrial health. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 1:13 – Metabolic prison vs. metabolic freedom 4:09 – Angela’s story of PCOS and insulin resistance 8:01 – Muscle mass, VO2 max & ageing metabolism 14:29 – The seed oil controversy: oxidation & aldehydes 21:08 – Is saturated fat really dangerous? 29:36 – The 30-day metabolic reset plan 33:02 – Ketones, focus & metabolic energy 37:14 – HRV, melatonin & raising your hormetic ceiling 40:16 – Sleep timing, circadian rhythm & recovery 42:36 – Where to get the book + free metabolism course VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause A BIG thank you to our sponsors who make the show possible: Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat - https://amzn.eu/d/ih7SRp2 Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat https://amzn.eu/d/ih7SRp2 ABOUT THE GUEST In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle. Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet. He is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting. Ben is the host of a top 15 podcast, The Keto Kamp Podcast; and the fast growing Keto Kamp YouTube channel with over 130,000 subscribers, and TikTok channel with over 145,000 subscribers. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week,

What if the secret to burning more fat wasn’t a fancy diet or punishing workout, but a few simple daily upgrades you could start today? In this solo Bite Size Biohacks episode, Angela answers your most asked question—how to get leaner and boost fat loss in time for summer. Whether you're looking to shift a little or a lot, she shares exactly how to turn your body into a fat-burning machine—without resorting to extreme measures. From muscle-building strategies to protein timing and the underrated power of NEAT (non-exercise activity thermogenesis), Angela reveals the three core principles that will elevate your metabolism, reshape your physique, and keep your energy levels steady all day long. Expect practical, science-backed tips you can implement immediately—and the mindset shift that will make it sustainable. KEY TAKEAWAYS: Master NEAT Movement: Non-exercise movement like walking and even fidgeting can boost daily fat burn by up to 20%. Why Muscle is Metabolic Gold: Muscle burns 2–3x more calories than fat—even at rest—making strength training non-negotiable. Protein is a Fat-Burning Accelerator: Protein has a thermic effect up to 30%, helping you burn more calories simply by eating it. Don’t Diet—Build Muscle Instead: Sustainable fat loss comes from increasing lean muscle, not slashing calories or fasting windows. Fuel Your Day with the Right First Meal: A high-protein breakfast stabilises blood sugar, cuts cravings, and boosts morning energy. Strength After 40 is Non-Negotiable: As we age, we lose insulin sensitivity and muscle—especially around menopause—so strength training is crucial. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 1:31 – 3 principles for becoming a fat-burning machine 2:14 – Why simple movement can double your metabolic rate 3:28 – What is NEAT and how it helps fat loss 6:02 – Easy lifestyle habits to boost daily activity 6:39 – Why strength training transforms your metabolism 8:41 – How to start a strength training routine 10:01 – Why protein is essential for fat loss 12:15 – How much protein you really need per meal 13:12 – 3 high-protein breakfast ideas 16:04 – How to get your free health score VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

What if alcohol isn’t the harmless stress reliever it’s been marketed to be—but a silent saboteur of your confidence, hormones, and nervous system? In this deeply honest and empowering conversation, Sarah Rusbatch, author of Beyond Booze, joins Angela to unpack the hidden costs of "grey area drinking"—the space between social drinking and addiction where many high-achieving women quietly struggle. Together, they explore how alcohol affects female physiology, from rising cortisol and disrupted sleep to impaired hormone detoxification and loss of confidence. Angela and Sarah also dive into the neuroscience of GABA, the truth about alcohol’s effect on your brain chemistry, and what it takes to reclaim joy, vitality, and authentic self-connection without reaching for a glass. Whether you're sober curious, navigating perimenopause, or questioning your relationship with alcohol, this episode is filled with science, stories, and soul-deep wisdom to help you create a life you love—alcohol free. KEY TAKEAWAYS: Grey Area Drinking Defined: The silent space where women drink regularly but don’t identify as having a problem—yet still experience negative consequences. Alcohol’s Hormonal Hijack: Alcohol raises cortisol, disrupts estrogen detox, and accelerates hormonal imbalances—especially in perimenopause. The GABA Trap: Alcohol mimics the calming GABA effect—but leads to a crash in neurotransmitters and increased stress over time. You’re Not Broken—You’re Biologically Wired : Struggling to stop after one glass isn’t a willpower issue; it’s neurochemistry and marketing manipulation. Sex, Intimacy & Sober Confidence: Alcohol isn’t a prerequisite for pleasure—Sarah explains how connection, nervous system regulation, and communication create better intimacy without booze. Curiosity Over Judgment: Take a break. Track the changes. Reconnect with who you really are—free from the fog of alcohol. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 5:20 – Social and relational challenges of quitting 11:16 – The neurotransmitter rollercoaster 17:51 – The tipping point: rock bottom vs. gradual awareness 25:25 – How alcohol affects female hormones and liver health 33:49 – How to naturally boost GABA 37:51 – The role of nervous system regulation in sobriety 44:37 – Sex and the nervous system connection 49:08 – The hardest myth to break: alcohol = fun 53:04 – Try a 90-day alcohol-free experiment VALUABLE RESOURCES Listen to Angela’s solo episode on how she started with a 90 day alcohol free challenge, how she navigated the first year and the challenges and personal growth she experienced - listen here Click here for discounts on all the products I personally use and recommend Sarah’s book Beyond Booze https://amzn.eu/d/i6R9R7a Instagram https://www.instagram.com/sarahrusbatch/?hl=en Website: http://www.sarahrusbatch.com/ Facebook community - The Women's Wellbeing Collective - https://www.facebook.com/groups/342319476897067 A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster ABOUT THE GUEST Sarah is author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channe

Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most? In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring. KEY TAKEAWAYS: Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance. Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load. Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it. One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate. The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place. Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection. Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 1:20 – Lifestyle factors influencing HRV 2:09 – HRV as a measure of stress adaptation 2:48 – Kristen’s 7-year HRV improvement 3:16 – Angela confirms HRV baseline context 3:53 – Harvard study on sleep regularity and GPA 4:46 – Athlete data validates sleep consistency 6:11 – Sleep-wake consistency is Kristen’s top strategy 6:44 – Circadian disruption and mental health VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster To listen to the full episode with Kristen Holmes - https://lnk.to/EP317 ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health. In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands. KEY TAKEAWAYS: The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key. Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes. Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias. The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health. Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease. Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions. Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness. TIMESTAMPS AND KEY TOPICS: 0:00 — Introduction 1:34 — The biggest lies taught in medical school 7:14 — Why healthcare isn’t set up for prevention 10:42 — The food pyramid and junk food lobbying 18:45 — The seed oil debate and saturated fat in the modern diet 23:02 — Cholesterol, statins, and misunderstood heart risk 29:28 — Why calcium scores are a more accurate marker 34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed 38:18 — Type 2 diabetes: root causes vs. symptom management 46:39 — Preventing Alzheimer’s with lifestyle change 50:07 — Ketosis and metabolic flexibility 52:38 — Mental health, food, and epigenetics VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen ABOUT THE GUEST Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.After reversing chronic disease and transforming his own life he is making it his mission to help others do the same. His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains a

Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond. Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration. KEY TAKEAWAYS Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife. Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous. Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife. Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism. Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead. Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause. Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health. TIMESTAMPS AND KEY TOPICS 00:00 – Introduction 01:13 – Common injuries that derail training and longevity 02:15 – Why nutrition is the most accessible lever for change 03:04 – Macronutrient targets for healthy body composition 04:43 – Ideal protein target for rebuilding and recovery 05:13 – Debunking protein myths and kidney health concerns 06:00 – How higher protein intake improves body composition 08:29 – What is sarcopenic obesity and how can we prevent it? 09:20 – Three main tools to counter midlife metabolic decline 10:40 – Preparing for osteoporosis, tendon changes, and aging VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

In this powerful episode, Angela sits down with Leslie Kenny, a renowned longevity expert and founder of Oxford Healthspan, to unravel the transformative science behind spermidine—a naturally occurring compound that’s proving to be a game-changer in the world of aging and cellular health. Leslie shares how spermidine supports autophagy, boosts immune resilience, preserves fertility, and even plays a role in reversing grey hair and improving mitochondrial function. This episode is packed with insights every woman navigating perimenopause (and beyond) needs to hear. Whether you're just starting to explore longevity tools or you’ve tried every supplement and still feel like something’s missing, Leslie explains why spermidine might be the missing piece of your puzzle. With her own incredible story of reversing her biological age to 21 at the age of 59, Leslie brings science, hope, and practical advice you can apply starting today. KEY TAKEAWAYS Spermidine & Cellular Renewal: Spermidine is a plant-based compound that activates autophagy, the cellular "self-cleaning" process vital for aging well. Fasting vs. Spermidine for Women: Fasting can backfire for women in high-stress phases like perimenopause—spermidine offers a gentler way to stimulate autophagy. Supports Gut & Immune Health: Spermidine helps rebuild beneficial gut bacteria and rejuvenates immune cells, reducing inflammation and enhancing overall resilience. Hair, Skin, and Telomeres: When paired with optimal health, spermidine may reverse grey hair, improve skin via collagen production, and protect telomeres. Fertility & Hormonal Support: Spermidine supports egg quality and ovarian reserve—particularly important for women trying to conceive later in life. Flexible Dosing for Deeper Results : For specific concerns, spermidine can be taken more than once daily to maintain consistent cellular benefits, much like vitamin C. A Lifestyle Rooted in Science : Leslie shares her own biohacking routine—from Japanese-inspired meals to matcha lattes and functional “ice cream” recipes. TIMESTAMPS AND KEY TOPICS 00:00 What spermidine is and why it matters for cellular cleanup 04:37 How to personalize your diet for optimal results 07:49 Why spermidine levels drop and how to restore them 14:10 Leslie’s journey reversing autoimmune disease and biological age 17:31 Why fasting may not work for perimenopausal women 22:38 How her food-based formula boosts spermidine naturally 28:59 Rejuvenating aging immune cells with spermidine 31:04 When to take spermidine for best results 35:28 How spermidine may support hair growth and reverse greys 39:25 Skin benefits and boosting collagen from inside out 41:26 Supporting mitochondrial health and energy levels 43:48 What telomeres are and how spermidine helps 52:08 Supporting stem cells and lowering inflammation VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause A BIG thank you to our sponsors who make the show possible: Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen ABOUT THE GUEST Leslie’s Kenny is an Oxford-based, Harvard-educated CEO and patient advocate whose life took a dramatic turn in her late 30s when she was diagnosed with Lupus, Rheumatoid Arthritis, and Hashimoto’s Thyroiditis, told she had five years to live and that she could give up on having children. Refusing to accept this prognosis, she transformed her health by eliminating inflammatory triggers and supporting her body’s natural healing. Now 59, she has the biological age of 21, is autoimmune disease-free, and naturally conceived at 43. Empowered by her health journey, she returned to school, became a certified Bulletproof coach and began working with Oxford University scientists, helping them raise funding for their groundbreaking research. In a meeting with Professor Katja Simon, she discovered spermidine, a powerful, natural compound dubbed as an “anti-aging vitamin” and found to “delay aging in humans” through its ability to activate autophagy (cell renewal) and target key aging pathways. Recognizing its potential, she founded Oxford Healthspan, launching Primeadine®, a plant-derived spermidine supplement, with the highest quality, Japanese ingredients and the backing of top scientific and clinical advisors. She also collaborated with University of Oxford academics to co-found a non-profit organization, called the Oxford Longevity Project, dedicated to educating the public on easy, actionable ways to improve thei

In this powerful conversation, Angela is joined by psychologist and speaker TJ Power for a deep dive into the hidden drivers of mental well-being and high performance—your brain chemicals. From dopamine to serotonin, oxytocin to endorphins, TJ unpacks how these natural neurotransmitters shape your focus, energy, mood, and motivation—and more importantly, how to harness them for better mental clarity and productivity. They explore practical, science-backed strategies to help you reset your brain and thrive in a world full of distractions. You’ll discover how to boost dopamine naturally (without the crash), why your morning routine is more powerful than you think, how to stay in flow longer, and what it really takes to beat burnout. If you’re feeling foggy, overstimulated, or just not like yourself lately—this episode is your brain’s wake-up call. KEY TAKEAWAYS Flow State Foundations: You need at least 15 minutes of uninterrupted focus to enter a true flow state. Distractions like your phone can easily break this. Broad vs. Narrow Attention: Breaks should involve "broad attention" activities like walking or talking, not phones or sugar, to help the brain reset. Brain Chemicals 101: Dopamine drives motivation, oxytocin supports connection, serotonin regulates mood and energy, and endorphins help reduce stress. Boost Without the Crash: Cold exposure can naturally boost dopamine. Heat (like saunas) helps increase endorphins and support recovery. Dopamine Overload: Constant stimulation (social media, sugar, alcohol) overstimulates dopamine pathways, leading to a low, flat mood. Morning Reset: The best fix for low dopamine and motivation? Change how you start your day—simple shifts can improve your mental health dramatically. Timestamps and Key Topics 00:00 - How to get into flow 01:45 - 60–75 mins max focus 02:32 - Dopamine crash after rewards 03:01 - Broad attention during breaks 03:44 - Functions of 4 brain chemicals 04:35 - Cold vs heat effect on brain 05:41 - Endorphins and stress relief 06:57 - Sauna helps flow recovery 08:18 - Behaviour affects brain chemistry 08:49 - Overstimulation breaks dopamine 09:42 - Start your day right VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Imagine having a personalised health roadmap created from your own DNA—one that tells you which supplements will work best for you, which diets to avoid, what conditions you may be predisposed to, and how to take proactive steps to optimise your longevity and performance. In this powerful episode, Angela sits down with Joe Cohen, founder of SelfDecode, to explore how advanced AI and genetic testing are revolutionising the way we approach wellness. Instead of guessing what might work for your health, Joe explains how we can now tap into science-backed insights tailored to your unique genetic makeup. From brain fog and fatigue to inflammation, anxiety, and stubborn health challenges, Joe shares how DNA-based tools helped him transform his own health after years of trial and error. He breaks down how to understand your genetic blueprint, combine it with lab data and lifestyle habits, and use it to make smarter choices about everything from supplements to workouts. Whether you're biohacking for performance or trying to get ahead of chronic conditions, this episode will open your eyes to the future of truly personalised health. KEY TAKEAWAYS DNA as a Health Compass: Your DNA holds key clues about your risks, strengths, and how to personalise your health plan. Not All DNA Tests Are Equal: Many tests look at too few variants. SelfDecode uses millions to give accurate, usable insights. Genes Aren’t Destiny: Even if you have high genetic risk, your environment and habits can still shape your outcomes. Precision Supplements: Knowing your genes can guide which supplements actually work for your body. Tracking Matters: Blood tests, wearables, and advanced genetic analysis together give the most powerful health roadmap. Smart Lifestyle Tweaks: DNA risk helps guide diet, exercise, and supplement choices so you don’t waste time guessing. Functional Goals > Diagnosis: This episode shifts focus from diagnosing disease to optimising performance and energy. TIMESTAMPS AND KEY TOPICS: 00:00 Introduction 01:43 Joe’s health journey 06:33 Value of testing and DNA 12:52 Environment vs genetics 15:44 ApoB vs LP(a) 19:27 Supplements and drugs used 24:33 Diet vs medication 33:28 Comparing DNA tests 38:18 Industry comparison 42:41 Validating tech and results VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% ABOUT THE GUEST Joe Cohen transformed his health by ditching conventional medicine and decoding his DNA. Through a personalized approach, he discovered his genetic weaknesses and was able to optimize his health 10X better than he ever thought was possible. This success led him to create SelfDecode, the most advanced DNA & precision health software, providing AI-driven insights. Today, SelfDecode has helped over 200,000 people, thousands of clinics and 75+ companies which are built on the SelfDecode tech to bring personalized health with DNA to the masses. SelfDecode is trailblazing on the cutting edge of AI and genomics. Joe takes 200 supplements a day, fixed 75 health issues and has optimized 400 lab parameters, and has one of the lowest rates of aging in the world. On his free time, he's a health coach to some of the top health influencers. @Mrbiohacker Selfdecode.com ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video a

Angela talks to Emma Dunwoody about the concept of human design, which is a synthesis of four ancient wisdoms: Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system. They explore how these elements come together to create an individual's energetic blueprint, offering insights into personal strengths, challenges, and life purpose, highlighting the distinction between traditional personality profiling tools and human design, and emphasising the latter's focus on one's authentic self rather than conditioned behaviours. KEY TAKEAWAYS What Is Human Design: A system that blends astrology, chakras, I Ching, and the Kabbalah to reveal your unique energy blueprint. Manifest with Alignment: Manifestation becomes easier and faster when you're aligned with your true design. Your Way is the Right Way: Human Design gives you permission to work, rest, and grow in ways that honor your unique rhythm. Redefining Consistency: Especially for women, consistency doesn’t mean daily repetition—it can mean working in cycles or sprints. Conditioning vs. True Self: Many of our struggles stem from trying to live by rules that weren’t designed for us. TIMESTAMPS AND KEY TOPICS 0:04 – Stop trying to fix what might be your superpower4:55 – What is Human Design?5:13 – Human Design blends 4 ancient systems8:30 – Chakra system and energy centers9:55 – Human Design helps you align and manifest11:24 – Finding validation through Human Design13:01 – Rethinking consistency as a woman14:15 – Sprint-based work vs. daily routine15:09 – Recap and closing message VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela talks to the amazing Laura Hof, about the transformative power of cold exposure and the Wim Hof Method, exploring how these practices can enhance mental resilience and emotional regulation. Laura shares her extensive experience in guiding individuals through the challenges of cold exposure, emphasising its role as a metaphor for overcoming life's stressors, and highlights the physiological and psychological benefits of ice baths and breathing techniques, including improved stress response, emotional regulation, and even pain relief. “In the interview Laura references a 2024 study of 1114 women. The statistics are - The majority of women with symptoms swam specifically to reduce these symptoms (56.4% for period and 63.3% for perimenopause symptoms.) Of the women using cold water swimming to reduce their symptoms, 85.8% said it alleviated the symptoms due to mental benefits and 92.6% due to physical benefits of the cold as the reason for the reduction of symptoms “ KEY TAKEAWAYS Ice Baths as Stress Training: How you handle cold reflects how you handle stress in life. Breathwork for Resilience: Wim Hof breathing reduces stress response and increases mental clarity. Cold Exposure & Emotional Regulation: Helps build emotional stability and resilience, especially for high achievers. Women & Cold Therapy: Cold exposure can alleviate menopause symptoms and improve hormone balance. Daily Breathwork Benefits: Enhances mood, reduces anxiety, and stabilizes the nervous system. Cold Therapy & Hormonal Health: Supports insulin sensitivity, lowers inflammation, and balances stress hormones. Ice Bath Best Practices: Start small, gradually increase, and use breathwork for optimal results. TIMESTAMPS & KEY TOPICS: 0:42 – Introduction to cold therapy and breathwork benefits3:33 – Ice baths train resilience and stress management7:18 – Women’s brains are more stress-sensitive9:22 – Wim Hof breathing instantly reduces stress11:35 – Breathwork helps regulate the nervous system13:49 – Daily stress and emotional resilience training18:00 – Cold exposure enhances mental clarity28:52 – Mental benefits of daily cold showers32:22 – Breathwork helps reprogram limiting beliefs43:14 – Ideal frequency and duration of ice baths48:10 – How to train your body to tolerate cold52:29 – Cold exposure’s benefits for menopause59:37 – Cold therapy reduces stress-related inflammation VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Oxford Healthspan: Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - www.oxfordhealthspan.com and use code ANGELA to save 15% Pre-order Laura Hof’s brand new book, Secrets of the Icewomem here https://amzn.to/4ipcnS9_ ABOUT THE GUEST Laura Hof, also known as "The Icewoman," is an accomplished wellness expert, speaker, and author, renowned for her expertise in breathwork, cold therapy, and holistic health. She is a Holistic Therapist, and a certified Wim Hof Method (WHM) instructor, following the practices pioneered by her father, Wim Hof, "The Iceman." Laura co-founded the Icewomen Community, a global nature-dipping community led by women. She is also a holistic therapist, investor, businesswoman, and facilitator, moving between Asia and Europe to organize various activities and work as coach, co-facilitator in workshops, retreats and events. www.laurahoffalchemy.com @laura_hof_alchemy Secrets of the Icewomen releasing 29 April 2025, pre order here ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when

Angela is joined by Dr Emily Leeming, to talk about the intricate relationship between diet, gut health, and mental well-being. They discuss how serotonin produced in the gut is utilised for digestion and muscle contractions, while gut microbes play a crucial role in supplying the brain with tryptophan, a building block for serotonin. Emily and Angela also discuss the significant findings from population studies and a randomised control trial that link poor dietary choices, particularly ultra-processed foods, to increased prevalence of mental health disorders. KEY TAKEAWAYS Gut-Brain Connection: Your gut and brain are in constant communication, impacting mental health. Diet and Mental Health: A poor diet increases the risk of mental health issues, while a Mediterranean diet can improve symptoms. Serotonin and the Gut: Gut microbes help provide building blocks for serotonin production in the brain. Microbiome and ADHD/Autism: Differences exist in the microbiome of individuals with ADHD and autism, but causation is unclear. Probiotics and Mental Health: Specific strains of probiotics may help with symptoms like sleep disturbances. Estrogen Recycling: The microbiome affects estrogen levels, impacting menopause symptoms. Stress and the Microbiome: Chronic stress disrupts gut bacteria, affecting immune function and stress response. TIMESTAMPS & KEY TOPICS: 0:05 – Gut and brain are constantly connected0:17 – Introduction to High Performance Health Podcast4:37 – Link between diet and mental health disorders6:57 – 13% of people report good mental health7:55 – Microbiome differences in ADHD and autism9:23 – Importance of specific probiotic strains11:03 – Estrogen recycling and gut bacteria13:49 – Stress negatively impacts the microbiome15:56 – Closing thoughts and key takeaways VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Listen to the full episode right here ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela talks to peptide expert Kyal Van Der Leest, about the fascinating world of peptides and their powerful effects on health and wellness. They delve into the science behind peptides, explaining what they are and how they function in the body, with a focus on popular peptides like BPC-157 and GHK-Cu. Kyal shares insights on how these peptides can aid in healing, enhance recovery, and support collagen production, particularly for those dealing with gut health issues or aging concerns. Click here to download a copy of the LVLUP Health Peptide Quick Reference Guide KEY TAKEAWAYS Peptides are the future of medicine: Natural compounds that support healing and recovery. BPC-157 for gut health & injury repair: Known as the "Wolverine peptide" for rapid healing. GHK Copper for skin & anti-aging: Boosts collagen, tissue regeneration, and stem cell activity. Low stomach acid & gut issues: Proton pump inhibitors and antihistamines can harm digestion. Mold & EMFs impact health: Environmental stressors can worsen mold growth and health issues. Synergistic supplementation: Peptides work best with collagen, vitamin C, and gut-healing support. TIMESTAMPS AND KEY TOPICS 1:06 – Introduction5:16 – What are peptides and how do they work?8:38 – GHK Copper’s impact on skin and gut health12:49 – BPC-157 and its benefits for injury healing17:46 – How stomach acid affects digestion and gut health25:19 – BPC-157 for muscle recovery and workouts29:18 – NAD, mitochondrial health, and longevity31:34 – Best timing for taking peptides38:17 – BPC-157 and post-exercise recovery49:36 – GHK Copper, red light therapy, and collagen synergy52:40 – GI Repair formula for gut health issues59:54 – Zonulin, leaky gut, and immune response1:07:42 – Mold exposure and EMFs’ impact on health1:17:07 – Neuro Regenerate for brain function and memory VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela Qualia: Boost your NAD+ and transform your energy & vitality for a younger you with Qualia NAD+ - www.qualiife.com/angela and use code ANGELA for 15% off Timeline: Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% ABOUT THE GUEST Kyal Van Der Leest is an nutritionist and naturopath, and the founder the peptide-based supplement company LVLUP Health. Kyal's health journey and his passion for functional medicine supplementation of the peptides stem from having worked at a busy supplement store and Hyperbaric Oxygen Clinic. Working with and learning from both elite athletes and chronic disease patients. Kyal developed his range of peptide-based products from these experiences and clinical patient feedback as well as from his own personal health challenges with mold and all the subsequent downstream health consequences incurred to him and his family's health. The products at LVLUP and Kyal offer are an attempt to reduce multi-product health protocols down to an all-in-one products of the highest quality and efficacy to deliver the fastest results and healing. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast

Angela is joined by Patrick Holford to discuss the intricacies of brain health and its critical role in achieving high performance. They explore the structure and function of the brain, emphasising the importance of neurons, white matter, and gray matter, and highlight the essential nutrients for brain nourishment, particularly omega-3 fatty acids, B vitamins, and antioxidants, while also addressing the detrimental effects of sugar and stress on cognitive function. KEY TAKEAWAYS The Connection Between Omega-3s and B Vitamins : These nutrients work together—Omega-3s need B vitamins to function, and vice versa. Dementia Prevention is Possible : Deficiencies in Omega-3, Vitamin D, and B vitamins increase the risk, but proper nutrition and lifestyle changes can prevent cognitive decline. Sugar and Brain Function : Excess sugar leads to insulin resistance, affecting the brain's ability to absorb glucose, resulting in brain fog and cognitive issues. Antioxidants and Brain Health : Protecting neurons from oxidative stress is key to preventing brain aging and neurodegenerative diseases. Exercise and Cognitive Performance : Movement stimulates brain function—activities like dancing and complex physical challenges are more beneficial than repetitive exercises. Mental and Emotional Health : Proper brain nutrition helps with anxiety, depression, and sleep issues, leading to improved mental well-being. TIMESTAMPS AND KEY TOPICS 0:36 – Introduction to the episode and host1:07 – The power of red light therapy and peptides for anti-aging2:18 – The importance of brain health and nutrition3:12 – How lifestyle impacts brain aging3:55 – Brain structure and the role of fats in cognition5:34 – Omega-3s, phospholipids, and B vitamins—how they work together7:52 – Preventing dementia with proper nutrition9:03 – The four major factors in brain health: Omega-3s, Vitamin D, B vitamins, and sugar control10:11 – The impact of sugar on brain function and cognition12:02 – Exercise and engaging activities for brain performance12:56 – Closing thoughts and key takeaways VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community Angela’s Anti-Aging Skin Protocol: - LVLUp HealthGHK Cu Peptide - powerfully upregulates collagen - click here and use code ANGELA for 15% off - Bon Charge Red Light Therapy Mask Bon Charge - click here and use code ANGELA20 for 20% off - One Skin OS-01 Peptide - click here and use code ANGELA for 15% off ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by the amazing Tom Turcich, who shares his extraordinary journey of walking around the world. Tom reflects on the profound lessons he learned during his seven-year trek, particularly the realisation that people are shaped by their environments and circumstances. He discusses the impact of his friend’s death on his decision to embark on this adventure, emphasising the importance of seizing the day, as well as revealing the challenges he faced, including health issues and moments of despair, and the surprising kindness he encountered from people across various cultures. KEY TAKEAWAYS The Power of Walking : Walking forces self-reflection, teaching self-sufficiency and mental resilience. People are Kinder Than We Think : Across different cultures, he experienced generosity and hospitality from strangers. Embracing Constraints Leads to Growth : Accepting life’s limitations helps build a more meaningful and fulfilling experience. Facing Mortality Changes Perspective : A life-changing loss in his teens pushed him to redefine his priorities and live with intention. Nature’s Impact on Mindset : The Atacama Desert and open landscapes brought deep spiritual realizations and a sense of connection. Technology & Distraction : Modern infrastructure and social media influence how we connect; he observed less distraction in places with stronger human interaction. TIMESTAMPS AND KEY TOPICS 0:05 – Walking forces deep self-reflection3:39 – Tom’s seven-year journey across six continents5:41 – Biggest lesson: how small and shaped by environment people are8:36 – Holding onto the dream for eight years before starting14:54 – Packing for extreme weather conditions17:42 – The toughest mental challenge and almost quitting26:07 – Unexpected kindness and lessons from different cultures29:43 – The most dangerous moment: held at gunpoint in Turkey34:49 – Most spiritual place: the Atacama Desert41:34 – How the journey reshaped his perspective on human nature53:39 – Where people are most and least distracted in the world57:37 – Final wisdom: “Go for a walk—it’ll benefit you more than you realize.” VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Get Your Special Free Gift ($76 value) when you start AG1 at http://DrinkAG1.com/angelafoster Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - www.oxfordhealthspan.com and use code ANGELA to save 15% To find out more about Tom and his book go to: https://www.tomturcich.com/ ABOUT THE GUEST Tom Turcich is the tenth person to walk around the world, motivational speaker, and photographer. Turcich’s seven-year trek with his adopted Shepard-mix pup, Savannah, took them across six continents and thirty-eight countries. He has been featured on CNN, Good Morning America, Business Insider, The Guardian, The Today Show, Newsweek, and more. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela presents a bitesized edition alongside Morgan Nolte, in which they look at the critical differences between insulin resistance, prediabetes, and type 2 diabetes, emphasising the often-overlooked role of insulin in blood sugar regulation. They explain how insulin, a hormone produced by the pancreas, helps move glucose from the bloodstream into cells for energy storage, and how high insulin levels can lead to insulin resistance, where cells become less responsive, requiring more insulin to achieve the same effect. KEY TAKEAWAYS Hidden Insulin Resistance: 88% of adults in the U.S. have some degree of insulin resistance, even if their blood sugar levels appear normal. Standard blood tests like fasting glucose and HbA1c often miss early warning signs. How Insulin Works: Insulin helps regulate blood sugar by moving glucose into cells for energy. Over time, if insulin levels stay high, cells become resistant, requiring more insulin to maintain balance, leading to metabolic dysfunction. Early Warning Signs: High blood pressure, unexplained weight gain (especially belly fat), sugar cravings, fatigue, brain fog, and joint pain can be early indicators of insulin resistance before it progresses to prediabetes or type 2 diabetes. Testing Beyond Blood Sugar: Checking fasting insulin levels (optimal is under 6) and using the HOMA-IR test can provide a clearer picture of insulin sensitivity. These tests can detect issues up to two decades before a diabetes diagnosis. Practical Solutions: Lifestyle adjustments, including a low-carb, high-protein diet, strength training, stress management, and prioritizing sleep, can improve insulin sensitivity, support metabolic health, and help reverse insulin resistance. TIMESTAMPS & KEY TOPICS 00:05 – 88% of adults have insulin resistance, even with normal blood sugar. 00:24 – Introduction to the episode and guest Dr. Morgan Nolte. 02:11 – Why insulin resistance worsens with age, especially in women. 03:31 – Understanding insulin’s role in blood sugar regulation. 04:37 – How cells become resistant to insulin over time. 06:02 – Why fasting insulin is a critical but often overlooked test. 07:10 – Insulin resistance as a spectrum, from normal function to diabetes. 08:20 – How to get tested for fasting insulin at home or through labs. 10:22 – Why standard blood tests might not reveal insulin resistance. 12:07 – Signs of insulin resistance: blood pressure, cravings, fatigue. 13:54 – The connection between insulin resistance and joint pain. 15:30 – How to reverse insulin resistance with diet and lifestyle. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community Get Your Special Free Gift ($76 value) when you start AG1 at http://DrinkAG1.com/angelafoster To listen to the full episode CLICK HERE ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela welcomes Dan Levitin, author of "Music as Medicine," to explore the profound impact of music on our biology and mental health. They discuss how music affects neurotransmitters and hormones, the intricate process of how we perceive sound, and the emotional connections we form with music. Dan shares insights on the therapeutic applications of music for conditions like anxiety and depression, emphasising the importance of personal music preferences in achieving relaxation and emotional healing. KEY TAKEAWAYS Music & The Brain: Music is more than just entertainment—it directly affects brain function, influencing neurotransmitters like dopamine, serotonin, and oxytocin. It can enhance mood, reduce stress, and even improve cognitive functions like memory and focus. Performance & Endurance: Music has a profound impact on physical performance. Whether it’s helping athletes run faster by synchronizing their pace with the beat or increasing endurance by reducing the perception of effort, the right music can be a powerful tool for improving workouts. Music & Emotions: Music is deeply connected to our emotions and memory. A song can instantly transport us back in time, evoking strong feelings tied to specific moments in our lives. It can also be used intentionally to shift mood—whether to energize, calm, or provide comfort in difficult moments. Healing & Prevention: Research shows that music can boost the immune system by increasing immunoglobulin A (IgA) and natural killer cells, which help fight infections. It also reduces blood pressure, eases muscle tension, and supports overall health, making it a valuable tool for preventive care. Memory & Mental Health: Music plays a vital role in mental health therapy. It can help reduce anxiety, lift depression, and support Alzheimer’s patients by triggering memories. Additionally, sad music is often more effective than happy music in helping people process emotions and feel understood. TIMESTAMPS AND KEY TOPICS 00:05 – Music boosts the immune system and enhances endurance. 03:34 – How music affects neurotransmitters and hormones. 06:11 – Music’s role in emotional responses and anticipation. 10:10 – The impact of music on metabolic function and energy. 13:30 – Why repetitive listening can diminish a song’s effect. 15:21 – How music tempo influences athletic performance. 18:30 – Dopamine release from music vs. addictive behaviors. 22:14 – Music and spiritual connection: accessing flow states. 30:40 – Music therapy for anxiety, depression, and schizophrenia. 35:56 – How music strengthens the immune system and prevents illness. 39:51 – The benefits of playing an instrument beyond just listening. 41:14 – Singing and its impact on well-being and mental clarity. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at angelafoster.me/lumen For 10% off at Timeline visit www.timelinenutrition.com/angela and use code ANGELA10 ABOUT THE GUEST Daniel J. Levitin is a neuroscientist, cognitive psychologist, musician, and bestselling author. He is Founding Dean of Arts & Humanities at Minerva University in San Francisco, and James McGill Professor Emeritus of Psychology and Neuroscience at McGill University in Montreal. He is the author of five consecutive bestselling books: This Is Your Brain on Music, The World in Six Songs, The Organized Mind, A Field Guide to Lies and Successful Aging (published in the UK as The Changing Mind). His newest book, I Heard There Was A Secret Chord: Music As Medicine (published in the UK as Music as Medicine), hit the bestseller lists in its first week of release. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this vi

Angela presents a bitesize in the company of Karen Martel, in which they talk about the role of testosterone in women's health, particularly during perimenopause and menopause. They discuss how testosterone is the most abundant hormone in women during their fertile years and its crucial functions, including energy levels, mood enhancement, and sexual health, also highlighting the lack of available testosterone replacement therapy for women in North America and the benefits of optimising testosterone levels through injections KEY TAKEAWAYS The Truth About Testosterone: The most abundant hormone in women’s fertile years and why it matters post-menopause. Testosterone & Energy: How it affects motivation, resilience, and confidence in high-achieving women. HRT & Optimization: The best forms of testosterone replacement therapy and why injectables may work better than creams. DHEA & Stress: How chronic stress depletes DHEA and why supplementing it isn’t always the best solution. Perimenopause & Aging: Why lifestyle alone isn’t always enough and the role of HRT in long-term health. TIMESTAMPS AND KEY TOPICS 00:04 – Ovaries shut down permanently; no biohacking out of menopause. 03:09 – Why testosterone is the most abundant female hormone before menopause. 07:57 – Signs of testosterone deficiency: fatigue, depression, and brain fog. 10:57 – Testosterone replacement therapy: creams vs. injectables. 12:28 – The controversy around DHEA supplementation. 17:54 – Raising DHEA naturally: stress reduction and key supplements. 20:49 – Why lifestyle alone isn’t always enough during menopause. 24:32 – The myth that all health issues stem from trauma or limiting beliefs. 27:01 – Psychedelics for healing: powerful but not for everyone. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela To listen to the full episode CLICK HERE ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela welcomes gut health expert, Josh Dech, who explores the profound connection between gut health and mental well-being. Together they delve into the intricate relationship between the brain and gut, discussing how neurotransmitters produced in the gut influence mood and behaviour, emphasising the importance of diet, and highlighting the need for whole foods, the avoidance of intolerances, and the impact of histamines, particularly for those with conditions like Crohn's disease. KEY TAKEAWAYS Gut & Chronic Disease: 93% of major diseases, including heart disease, diabetes, and Alzheimer’s, can be traced back to gut health. Brain-Gut Link: Your gut directly impacts mood, focus, and mental clarity. An unhealthy gut can lead to ADHD symptoms, anxiety, and brain fog. Acid Reflux Myth: Most reflux cases are due to low stomach acid, not too much. Suppressing acid can worsen gut health. Pesticides & Processed Foods: Industrialized food and chemicals damage the gut microbiome, fueling inflammation and disease. Healing Approach: Focus on whole foods, gut-friendly diets, and identifying intolerances to restore balance. TIMESTAMPS AND KEY TOPICS 00:05 – 93% of chronic diseases are linked to gut health. 03:21 – How gut imbalances contribute to ADHD, brain fog, and fatigue. 07:59 – Healing the gut: Candida, parasites, and food intolerances. 13:46 – Acid reflux: The real cause and why PPIs can make it worse. 24:30 – How pesticides and food processing harm gut health. 35:09 – Industrialized food vs. real nutrition: Why we’re getting sicker. 41:07 – The best tests for gut health & when you should test. 44:23 – Should you take probiotics? The truth about supplementation. 48:56 – Sugar vs. sweeteners: Which is worse for your gut? 51:26 – Key advice for taking control of your gut health. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine – CLICK HERE and use code ANGELA to save 15% Boost your NAD+ and transform your energy & vitality for a younger you with Qualia NAD+ - www.qualialife.com/angela and use code ANGELA for 15% off ABOUT THE GUEST Josh is a Holistic Nutritionist and Physician’s consultant, specializing in Crohn’s, Colitis, and severe IBS. After reversing over 300 cases of Crohn’s and colitis (previously thought to be impossible to fix), he’s been connected to some of the world’s most renowned doctors.He’s since launched a top 2.5% globally ranked podcast, and has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holisticapproach to gut health, and inflammatory bowel disease. https://gutsolution.ca/ ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela presents a bitesize in the company of Siim Land, in which they look at the profound effects of exercise on reducing inflammation and its implications for aging and chronic diseases. They discuss the distinction between acute and chronic inflammation, emphasising the importance of addressing underlying causes such as obesity and high blood sugar levels. They also highlight the role of healthy lifestyle choices, including exercise, sleep, and a diverse diet rich in plant polyphenols, in managing inflammation. KEY TAKEAWAYS Exercise & Inflammation: Regular movement is the most effective way to boost antioxidant defense. Cold Exposure Benefits: Cold showers and ice baths help reduce short-term inflammation but may not work for everyone. Visceral Fat & Chronic Inflammation: Excess belly fat is a primary driver of inflammation; weight management is key. Polyphenols & Gut Health: A diet rich in colorful plants supports gut health and longevity. Glycine & NAC: These supplements aid glutathione production and may help with aging and inflammation. Antioxidant Supplementation: Too many antioxidants can be harmful—supporting natural production is more effective. TIMESTAMPS & KEY TOPICS 00:00 – Intro: Chronic inflammation and its hidden effects 01:12 – How inflammation impacts metabolism and energy 03:05 – The link between visceral fat and inflammation 05:21 – Exercise vs. antioxidants for reducing inflammation 08:38 – Supporting mitochondrial health for aging and energy 12:46 – Why glutathione declines with age and how to support it VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela welcomes Anna Hunt, who shares her journey from a successful career in journalism to becoming a shamanic practitioner, exploring the profound connection between energy, thoughts, and our physical well-being. Together, they talk about the significance of Einstein's theory of E=mc², emphasising how everything is energy and how our perceptions shape our reality. Anna discusses the importance of maintaining "clean energy" and offers practical tips for detoxing our energy through mindfulness, gratitude, and sound healing. KEY TAKEAWAYS Energy & Sound Healing: Everything is energy, and sound waves can transform and release stuck emotions. Detoxing Emotional Energy: Unreleased thoughts and emotions get stored in the body, leading to stress and imbalance. Clean vs. Heavy Energy: How our energy impacts interactions, well-being, and how we feel in different environments. Practical Energy Cleansing: Simple techniques like nature walks, movement, and gratitude lists help clear energy daily. Shamanic Sound Healing: Using ancient techniques to shift energy, release blockages, and restore balance. TIMESTAMPS AND KEY TOPICS 0:05 - Sound waves and energy detox 1:06 - Thoughts, emotions & their impact on the body 4:05 - How energy manifests in daily life 7:25 - The observer effect and shifting perspective 8:46 - How mindset affects reactions and experiences 17:05 - Personal example: Using energy awareness in tough situations 21:45 - Simple ways to clear energy daily 26:42 - How sound interacts with energy for healing 37:01 - The power of shamanic sound therapy 50:56 - Anna’s journey from journalist to shaman 55:51 - Plant medicine vs. sound therapy for energy detox 1:04:22 - Understanding energy purging and healing VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community To try Qualia Senolytic, head over to qualialife.com/angela and use the code ANGELA for 15% off your first order Podcast Exclusive Discount on Carol Bike with code ANGELA Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela ABOUT THE GUEST To find out about Anna’s latest workshops click here: https://www.annahunt.com/workshops#live Anna is a healer, modern educator and bestselling author whose passion is transformation and the limitless potential of human beings.Anna's health journey began when she was a senior editor at The Mail On Sunday, a position she took after completing her MA in history at Cambridge. Debilitating health challenges owing to chronic stress inspired her to travel the world, researching alternative solutions. This included studying the 20,000 year old healing traditions of the Peruvian Andes with a healer and former Head Archaeologist of Machu Picchu..For 18 years she visited Peru annually until he pronounced her a Dona, a master healer. Over the same time, she studied quantum physics with a teacher in Australia, and therapeutic visualisation with a psychotherapist based in London.So her own practice was born.For two decades, Anna has worked with thousands of leaders, private clients and corporations around the world including Greenpeace and multinational investment banks. Described as 'the face of the new shamanism' by The Sunday Times Style, she takes her clients on a journey that reconnects them to complete health physically, mentally, emotionally and spiritually. Her work gives them the confidence to express their full potential through living multi-faceted and fulfilling lives that are in alignment with their purpose and their joy.The Shaman In Stilettos (Penguin) is Anna’s bestselling memoir.annahunt.com ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for suppo

Angela presents a bitesize in the company of Alessandra Zonari, who discusses the intriguing concept of cellular senescence, often referred to as "zombie cells," and their impact on skin aging. Alessandra explains how these damaged cells accumulate over time, leading to inflammation, collagen breakdown, and a decrease in collagen production, ultimately resulting in more wrinkles and accelerated aging, and also highlights the importance of lifestyle factors, such as diet, sleep, and exercise, in managing the accumulation of senescent cells. KEY TAKEAWAYS Zombie Cells & Aging: Senescent cells cause inflammation and collagen breakdown, accelerating skin aging. Cellular Repair & Collagen Production: Removing senescent cells helps healthy skin cells produce more collagen and maintain resilience. Lifestyle & Skin Health: Factors like sun exposure, sugar intake, sleep, and exercise influence senescent cell accumulation. OneSkin OS01 Peptide: A science-backed solution targeting senescent cells to reduce skin aging and improve elasticity. Biological Age Reversal: Research shows OS01 peptide reduces the biological age of skin, making it function as younger skin. TIMESTAMPS AND KEY TOPICS 0:05 - The problem with existing skincare products 1:06 - Senescent cells and how they accelerate skin aging 2:20 - How zombie cells break down collagen 3:10 - Sun exposure and its impact on collagen decline 5:09 - Why traditional exfoliation doesn’t solve aging 6:11 - When senescent cells start accumulating 7:21 - Lifestyle habits that accelerate skin aging 9:08 - How the OS01 peptide works 10:26 - OS01’s role in boosting collagen and skin resilience 12:01 - Measuring skin’s biological age and reversing aging VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community For the science and a special listener discount click here and use code ANGELA ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela welcomes Catharine Arnston to the show, to talk about the remarkable benefits of spirulina and chlorella, two nutrient-dense microalgae that have been celebrated for their energy-boosting, beauty-enhancing, and longevity-promoting properties. Catharine, a passionate advocate for these superfoods, shares her personal journey of incorporating algae into her daily routine for over 15 years, highlighting the scientific backing from international agencies like NASA and the UN. Together, they talk about the differences between spirulina and chlorella, emphasizing spirulina's role in energizing the body and brain while supporting mitochondrial health, and chlorella's detoxifying properties and ability to build blood. KEY TAKEAWAYS Daily Detox Support: Spirulina and chlorella remove toxins, heavy metals, and pollutants from the body. Ultimate Energy Booster: Spirulina provides immediate, sustained energy without crashes, making it a perfect pre-workout fuel. Brain & Mitochondria Health: These algae support cognitive function, protect mitochondria, and combat oxidative stress. Beauty & Skin Benefits: Spirulina boosts collagen and elastin, promoting youthful, glowing skin. Gut & Immune Support: Chlorella aids digestion, strengthens the immune system, and supports gut microbiome health. Superior Protein Source: Spirulina is a complete protein with all essential amino acids, making it ideal for muscle recovery and performance. TIMESTAMPS AND KEY TOPICS 0:05 - The toxin load in the body and why daily detox is crucial 6:00 - Spirulina’s ancient history and NASA’s recognition 7:44 - Nutrient density of algae vs. traditional foods 26:57 - Differences between spirulina and chlorella 30:44 - Spirulina as the ultimate nootropic and energy source 40:06 - Impact of spirulina on mitochondria and longevity 43:19 - Chlorella’s role in detoxification and gut health 52:06 - Benefits for cognitive function and mental clarity 57:24 - Beauty and anti-aging benefits of algae 1:06:05 - How to use spirulina and chlorella for workouts and recovery 1:13:22 - Best daily dosage for optimal health VALUABLE RESOURCES Try ENERGYbits beauty enhancing and longevity boosting tablets and powders with spirulina and Chlorella. Click here and use code FOSTER for 20% off Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here and use code ANGELA ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela presents a bitesize in the company of Dr Mariza Snyder, in which they explore the world of essential oils, highlighting their potential for providing quick and effective remedies for energy, focus, and relaxation. They also discuss the benefits of combining peppermint with citrus oils, such as grapefruit or lemon, to create an instant energy boost without the negative side effects associated with sugar and caffeine. KEY TAKEAWAYS Instant Energy Boost: Peppermint and citrus oils provide an immediate energy lift and mental clarity without sugar or caffeine. Essential Oils for Mood & Sleep: Floral oils like lavender, vetiver, and cedarwood promote relaxation, reduce stress, and improve sleep quality. Blood Sugar Insights: The impact of sugar spikes on energy levels and how essential oils can provide an alternative boost without metabolic disruption. Application Methods: Essential oils can be used in diffusers or applied topically with a carrier oil for sustained benefits. Mitochondrial Health & Longevity: Urolithin A enhances cellular energy and recovery, complementing essential oil benefits. TIMESTAMPS AND KEY TOPICS 0:05 - Essential oils as a natural energy booster 1:46 - Why quick remedies are essential for high performance 4:08 - Blood sugar spikes from sugar and caffeine vs. essential oils 7:37 - Essential oils for focus and mental clarity 9:16 - Peppermint and citrus oils for energy and alertness 11:27 - Best essential oils for sleep and relaxation 12:16 - Topical application using carrier oils 14:26 - Choosing the right carrier oil for face and body use VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by Dane Johnson, founder and CEO of Crohn's Colitis Lifestyle. Dane shares his remarkable journey of overcoming a life-threatening battle with Crohn's disease and colitis, which he faced in his 20s. Through determination and a commitment to natural healing, he not only reclaimed his health but has remained medication and surgery-free ever since. Dane discusses his signature SHIELD program, which has helped hundreds of clients reverse inflammatory bowel disease symptoms. KEY TAKEAWAYS Healing Through Empowerment: The key to healing is not eradicating the disease but building the conviction and ability to respond to adversity. The SHIELD Program: Dane's program focuses on root causes, customized nutrition, and creating a sustainable lifestyle for gut health. The Role of Nutrition and Lifestyle: Transitioning to organic, whole foods is vital. Learn to cook at home and reduce processed food intake. Microplastics, artificial sweeteners, and A1 casein are major contributors to gut inflammation. Mindset for Healing: Never personalize disease; maintain the belief that you can heal and take control of your health. Discipline and consistent habits like journaling, meditation, and learning are crucial. Spiritual and Emotional Resilience: Dane shares how he transformed spiritual despair into a purpose-driven life, using his struggles to help others. TIMESTAMPS AND KEY TOPICS 0:05: Healing starts with the conviction to face adversity. 0:26: Angela introduces Dane and his journey with Crohn’s and Colitis. 2:23: Dane explains his mucosal healing tea and its benefits. 12:12: Overcoming spiritual challenges during illness. 19:53: The impact of mindset on healing and the power of reframing your identity. 22:31: Difference between Crohn’s disease and ulcerative colitis. 31:57: Mentors and resources that inspired Dane’s healing journey. 37:35: The dangers of the standard American diet. 47:42: How to prioritize health on a budget. 53:54: Closing insights on taking ownership of your health. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Go to timeline.com/angela33 and enter code ANGELA33 at check out for an exclusive 33% off ABOUT THE GUEST Dane Johnson is the Founder/CEO of Crohn's Colitis Lifestyle and a Holistic Nutritionist specializing in reversing Crohn’s Disease and Ulcerative Colitis. Dane’s story ignited through a life-threatening case of Crohn’s/Colitis which nearly took his life December 2014. Since committing his life to natural healing he has remained surgery and medication-free while eliminating IBD symptoms. To date, Dane and his passionate team of specialists and coaches have created 500+ success stories for reversing IBD symptoms using his signature S.H.I.E.L.D. Program. His international IBD consulting firm is one of the few organizations in the world that only treat IBD, and see roughly 100+ international IBD cases a week despite any unique needs! Dane and his team have successfully worked with of IBD clients despite surgery, age, medication, past experiences, diet preferences, extreme cases, world location or culture. His passion, unique experience, and niche in the field of IBD have empowered him to create unparalleled value for real, long-term symptom relief for those suffering from Inflammatory Bowel Disease. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is fo

Angela presents a special appearance she made on The Brian Keane Podcast, in which she discussed ways in which we can biohack our way to better sleep, increased energy levels, and a better sense of general wellbeing. Angela talks about the effects of cortisol on our ability to face the day ahead of us, as well as the perfect supplement to enhance longevity, and how best to optimise our circadian rhythm. KEY TAKEAWAYS The SHIFT Framework: Angela explains her SHIFT framework, focusing on Sleep, Hormones, Insights, Fuel, and Training, offering actionable tips for achieving high-performance health. Circadian Rhythm & Sleep Optimization: Strategies like light exposure, red light therapy, and supplements like L-theanine to align circadian rhythms and improve sleep quality. Insights & Data Tracking for Better Health: The importance of tracking cortisol, melatonin, and other biomarkers alongside wearable devices and journaling. Mindset Shifts for Simplified Success: Simplifying goals and focusing on quality output to achieve a 10x mindset for business and personal growth. TIMESTAMPS AND KEY TOPICS 0:06 - Importance of cortisol rhythms for energy and stress regulation 1:40 - Overview of the SHIFT framework for high performance 2:15 - Common challenges faced by high performers 4:01 - Benefits of L-theanine for relaxation, sleep, and focus 7:36 - Nootropics and supplements for better brain health 10:05 - Testing cortisol patterns for stress and performance optimization 12:41 - Strategies for optimizing circadian rhythm and light exposure 16:35 - Practical biohacks: infrared saunas, red light therapy, and breathwork 28:30 - Dopamine detoxes and managing digital habits 33:33 - Cognitive recovery through mindful breaks and task segmentation 37:59 - Rereading and going deeper for sustained learning and growth 45:21 - Simplifying goals and adopting a 10x mindset VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community The Brian Keane Podcast Want to reverse your biological age? Check out my free Live Younger Webinar - register here ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela talks to Dr. Anurag Singh, Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. Dr Singh discusses the critical topic of mitochondrial health and its profound impact on energy levels and longevity. He explains the role of mitochondria as the energy factories of our cells and discusses how aging affects their function, leading to fatigue and other health issues. Together, Angela and Dr Singh look at various factors that can damage mitochondria, including diet, exercise, sleep, and social interactions, emphasising the importance of a holistic approach to health. KEY TAKEAWAYS Mitochondria: The Body's Energy FactoriesMitochondria act as your cells’ battery packs, fueling energy, performance, and cognitive function. Damaged mitochondria lead to fatigue and aging, but promoting mitophagy helps regenerate healthy ones. Exercise and Fasting Boost MitochondriaRegular exercise, especially endurance and resistance training, alongside calorie restriction or intermittent fasting, significantly enhances mitochondrial function and overall health. The Power of Urolithin AUrolithin A, a postbiotic from certain foods, promotes mitophagy, improving energy, muscle strength, recovery, and even cognitive health, with benefits supported by multiple clinical trials. Mitochondria's Role in Inflammation and ImmunityPoor mitochondrial health triggers chronic inflammation. Optimizing mitochondria enhances immune response and reduces systemic inflammation. Emerging Insights on Brain HealthEarly research shows urolithin A may support brain health by addressing mitophagy deficits linked to cognitive decline, sleep disorders, and neuroinflammation. TIMESTAMPS AND KEY TOPICS 0:05 – Mitochondria: The body's battery packs. 0:31 – Introduction to Angela Foster and the podcast. 3:24 – Dr. Singh’s journey into mitochondrial health research. 5:05 – Understanding mitochondrial health and aging. 7:16 – Key factors damaging mitochondria: lifestyle, inflammation, and sleep. 10:32 – Social interactions and mitochondrial health. 12:16 – Exercise types that optimize mitochondria. 13:21 – Calorie restriction vs. fasting. 14:02 – Mitochondrial inheritance and their unique DNA. 15:46 – Sleep patterns’ impact on mitochondria. 17:55 – Testing mitochondrial health and ATP production. 24:11 – Clinical benefits of urolithin A supplementation. 27:08 – Urolithin A improves recovery in athletes. 34:46 – Complementary supplements for mitochondrial health. 40:44 – Skin health and topical urolithin A. 41:00 – Mitochondria’s role in immune function and inflammation. 47:46 – Mitochondrial decline in women during menopause. 50:11 – Promising research on brain health and cognitive disorders. 52:02 – Dr. Singh’s age-reversal routine. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today ABOUT THE GUEST Anurag Singh is currently Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With a M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health (Nestlé, Nestlé Health Science) and startups companies (Amazentis/Timeline). He’s authored > 40 articles for top science journals, been awarded >15 patents and has designed and led > 50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you t