High Performance Health

Angela presents once more, her most popular episode of 2024, in which she talks to the remarkable Dr Sara Gottfried, about a wide-ranging array of aspects impacting women's health, including hormones, perimenopause, and postpartum depression. Dr. Sara highlights the impact of hormonal changes during perimenopause and menopause, emphasising the importance of understanding triggers and dysregulation. She also delves into the effects of stress, immune system changes, and metabolic shifts during this transition. The conversation touches on topics like mitochondrial function, hormone therapy, PCOS, and postpartum depression, exploring both biological and environmental factors that contribute to women's health challenges. KEY TAKEAWAYS Mitochondrial Fatigue: Common after 40; leads to energy depletion during or after exercise. Hormonal Changes: Perimenopause involves declining progesterone, fluctuating estrogen, and impacts on metabolism, mood, and immune system. Stress and Trauma Impact: Toxic stress and unresolved trauma can damage mitochondria and disrupt hormones. Vaginal & Urinary Symptoms: Estrogen decline causes dryness, infections, and reduced sexual satisfaction – treatable with local therapy. Proactive Preparation: Lifestyle, strength training, glucose monitoring, and mindfulness can help women navigate menopause effectively. TIMESTAMPS AND KEY TOPICS 0:05 – Mitochondrial fatigue and energy loss. 3:12 – Perimenopause and hormone dysregulation. 8:06 – Immune changes and increased autoimmunity. 12:54 – Hormones and energy: ATP production decline. 16:45 – Vaginal dryness, bladder issues, and sexual satisfaction. 24:47 – Stages of perimenopause: progesterone and estrogen decline. 26:39 – Progesterone-only therapy and its benefits. 33:33 – Navigating menopause without hormone therapy. 44:25 – Postpartum depression and hormone shifts. 52:27 – Genetic and blood tests for inflammation. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Dr Sara Gottfried - https://www.saragottfriedmd.com/ ABOUT THE GUEST Sara Gottfried MD, is a scientist, researcher, Harvard – educated medical doctor with 25 years of experience, and author of four New York Times bestselling books. Through her practise, Dr Gottfried treats people with a host of conditions, and educates about hormone balance, metabolic health and the interaction between food and your metabolism. From the Harvard and MIT-educated physician, and New York Times bestselling author of The Hormone Cure, The Hormone Reset Diet and Younger, comes a brand new book on the impact of trauma on your body and immune system – and what you can do to heal. Up to 80 per cent of patients with autoimmune disease experienced significant emotional distress before getting sick. In other words, trauma and autoimmune disease are intimately linked, and Dr Gottfried shows us how. A leading voice in the autoimmune and women’s health space, Dr Gottfried’s insights into the gut, women’s health and hormones, and trauma as it pertains to autoimmune illness is essential reading Conventional medicine falls short when it comes to both diagnosing and treating autoimmune disease. Many people suffer from mysterious symptoms like severe fatigue, brain fog, aches and pains, feelings of tingling and numbness, stubborn weight gain, abdominal pain, digestive problems, hair loss, insomnia, and even anxiety, and don't realize their immune system is at the root of their symptoms. In her precision medicine practice, Dr Gottfried noticed a seemingly unusual pattern: many of her patients who suffer from autoimmune disease and symptoms have a history of trauma. Dr Gottfried has created a powerful programme designed to break the vicious cycle of autoimmune disease, reset your immune system and restore your health, with advice on diet, sleep, supplements, breathwork, microbiome restoration, somatic therapy and much more. 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 Tommy Wood about the intriguing relationship between exercise and cognitive function, exploring how different forms of physical activity can enhance creativity, focus, and overall mental clarity. They discuss personal experiences with exercise, such as the rhythmic nature of strength training and its impact on idea generation. They also look at research findings that suggest various types of exercise, from aerobic to resistance training, can improve aspects of working memory and executive function, particularly when not taken to the point of exhaustion KEY TAKEAWAYS Movement Benefits Cognitive Function: Moderate-intensity exercise boosts focus, memory, and creativity. Lactate and Neurotrophic Factors: Physical activity increases lactate, stimulating brain-derived neurotrophic factor (BDNF), which supports brain health. NSDR and Walking: Practices like NSDR or walking in nature reduce stress, promote relaxation, and consolidate learning. Energy Management: Short bursts of movement during the workday refresh focus and productivity. TIMESTAMPS AND KEY TOPICS 0:05 – Broadening perspective with movement and mindfulness. 1:56 – The connection between exercise and cognitive clarity. 4:15 – Exercise types that support creativity and focus. 6:39 – Benefits of moderate exercise without exhaustion. 9:02 – Distraction-free movement aids creative thinking. 13:03 – Optimal productivity window after exercise. 14:33 – Breaking up the day with short bouts of movement. 16:19 – NSDR vs. walking for brain benefits. 17:51 – Relaxation enhances memory consolidation. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Use code ANGELA at oneskin.co/angela for 15% off your purchase Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com Link to full episode 349 - https://omny.fm/shows/high-performance-health/neuroscience-upgrade-and-protect-your-brain-with-d One Skin Limited Edition Christmas Bundle - $99 (Value $149) - save 15% with code ANGELA at oneskin.co/angela 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 once more to bestselling author, Brian Keane about his new book, "Rewriting Your Story," which explores the seven habits that help individuals reclaim their power and overcome limiting beliefs. The conversation highlights the importance of recognising and questioning the narratives that hold us back, particularly in the realms of health, relationships, and success. Brian shares insights from his own experiences, including his extreme physical challenges like climbing Kilimanjaro and running through the Arctic, emphasizing how fear can be harnessed as a tool for growth KEY TAKEAWAYS Rewrite Your Story: Breaking free from limiting beliefs starts with awareness of personal narratives. Energy Management vs. Time Management: Energy management, not time management, is key to balancing priorities effectively. Fear and Growth: Fear doesn’t disappear; it’s about managing it and using it as fuel for growth. The Role of Curiosity: Following curiosity leads to long-term happiness and fulfillment. The “Comparison Trap” Solution: Compare backward to recognise progress and cultivate gratitude. TIMESTAMPS AND KEY TOPICS 0:05 – Awareness is the first step to positive change. 3:40 – Brian introduces his book Rewriting Your Story. 7:25 – Balancing the pillars of health, wealth, love, and fulfillment. 12:21 – Managing micro-imbalances for long-term balance. 20:46 – How self-esteem and narratives shape perceptions. 32:34 – Fear as a guide to growth and the importance of fear anchors. 40:26 – Structuring energy for fitness, business, and personal life. 47:37 – The power of curiosity in leading a fulfilling life. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com ABOUT THE GUEST Brian Keane, known as Brian Keane Fitness online is a Reps qualified Level 3 Personal Trainer, certified Strength and Conditioning Coach and Sports Nutritionist. Over the past seven years, he has gone from working full time as primary school teacher to one of Ireland’s leading thought leaders on all things health, fitness and nutrition. He has had mainstream features everywhere from the UK and Irish Daily Mail, Star and Mirror to Men’s and Women’s Health Magazine. On top of his ever growing social media platforms which have a combined total of well over a quarter of a million followers, he also hosts one of Ireland and the UK’s top health podcast which is regularly featured #1 on the iTunes Health Charts. Brian’s online fitness programs have over a thousand graduates every single year. In his programs, he helps people reach their weight loss, fitness or body composition goal by giving them sustainable fitness programs alongside changing their entire mindset when it comes to food. Brian isn’t a calories in, calories out nutritional coach, nor is he a low carb, vegan or paleo advocate. His philosophy is all about finding a nutritional plan that works for you as an individual and showing that your mindset around nutrition is more important than the actual diet plan you are on. In the summer of 2017, Brian published his first book The Fitness Mindset which spent 16 weeks on the Amazon best seller list. In December 2019, he published his second best selling book Rewire Your Mindset Over the past seven years, Brian has become one of the most recognised faces in the Irish health and fitness industry. He has spoken at major wellness events such as Wellfest and was a Keynote speaker at Google HQ in Dublin for their 2018 wellness event. Brian Keane - https://briankeanefitness.com/ 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 Alessandra Zonari the chief scientific officer and founding member of OneSkin. They explore the critical role of collagen in maintaining youthful skin, the impact of senescent cells—often referred to as "zombie cells"—on skin health, and how OneSkin's innovative OSO-1 peptide targets these cells to promote collagen production and improve skin function. Dr. Zonari also shares her journey from academia to developing groundbreaking skincare solutions, emphasising the importance of a holistic approach to skin health that includes lifestyle factors such as diet, sleep, and sun protection. KEY TAKEAWAYS Biological Age of Skin: The skin around the eyes ages 20-30 years faster than other facial areas due to damage and collagen breakdown. Senescent Cells and Aging: Senescent cells secrete inflammation, speeding up collagen degradation and skin aging. Removing these cells improves skin health. The OS01 Peptide: A novel molecule that reduces senescent cells, enhances collagen production, and promotes younger, healthier skin. Lifestyle and Skin Health: Balanced nutrition, hydration, quality sleep, and sun protection significantly affect skin aging. Complementary Practices: Techniques like microneedling, red light therapy, and proper skincare routines amplify product effectiveness. TIMESTAMPS AND KEY TOPICS 0:05 – Biological age differences in skin areas. 4:51 – Introduction to Dr. Alessandra Zonari and her background. 7:21 – Overview of how skin ages. 12:03 – Estrogen's role in collagen production. 22:50 – Explanation of senescent cells. 29:37 – OS01 peptide and its impact. 43:51 – Ideal skincare routine for healthy, glowing skin. 46:00 – Lifestyle habits influencing skin aging. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Learn more about the science behind OneSkin and save 15% with code ANGELA at oneskin.co/angela Get 25% Off Bon Charge Red Light Therapy Face Mask ABOUT THE GUEST Alessandra isn’t your typical scientist. She’s a visionary with a passion for longevity, skin regeneration, and the occasional karaoke jam. Growing up in a close-knit family in Brazil, Alessandra saw her grandparents struggle with age-related diseases and soon became fascinated by the possibility of using stem cells to redefine the aging process. After earning degrees in biology and stem cell biology, and a doctorate in skin regeneration and tissue engineering, Alessandra joined OneSkin in 2017 as a founding member and Chief Scientific Officer. Her contributions include 20+ papers, 3 patents, and the development of their proprietary OS-01 peptide. 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 for a bitesize episode by personal trainer and best-selling author Mike Matthews. Together, they discuss the common misconceptions surrounding women's fitness, particularly the fear of becoming "bulky" from weightlifting. Mike stresses the significance of body composition, explaining how women can achieve a toned and athletic look by managing body fat levels while building muscle. KEY TAKEAWAYS The “Bulky” Myth: Women appear bulky when fat layers over growing muscles; reducing body fat creates a toned, athletic look. Body Composition: Achieving 18-25% body fat allows women to maintain curves while appearing lean and strong. Strength Training Benefits: Lifting weights builds muscle definition without excessive bulk when paired with fat loss. Sustainable Fitness: Optimal fitness can be achieved by following a balanced exercise and nutrition routine without being overly restrictive or obsessive. Personalisation is Key: Each woman's ideal physique is based on her preference for muscle tone and curves, achieved through targeted training and healthy habits. TIMESTAMPS AND KEY TOPICS 0:05 – Sustainable fitness doesn’t require perfection. 3:40 – Introduction to the “bulky myth” for women lifting weights. 7:21 – Importance of body fat percentage in shaping an athletic physique. 10:08 – Understanding optimal body fat ranges for health and appearance. 11:31 – Balancing body fat reduction and muscle gain for a feminine, athletic look. 14:03 – Final thoughts on maintaining sustainable health and fitness habits. 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 10% off your order with Timeline ABOUT THE GUEST Mike Matthews is a certified personal trainer and bestselling author of Bigger Leaner Stronger and Thinner Leaner Stronger, as well as the founder of the #1 brand of all-natural sports supplements in the world, Legion. His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC. 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 welcomes Dr Sarah Berry to explore common misconceptions surrounding seed oils, including concerns about rancidity, oxidation, and their association with inflammation and cardiovascular disease. Sarah presents evidence from her extensive research, arguing that seed oils, when consumed in moderation, do not pose significant health risks and may even offer benefits, such as lowering LDL cholesterol. KEY TAKEAWAYS Seed Oils Aren’t the Villains: Dr. Berry explains that seed oils have been misunderstood and demonised. They may lower LDL cholesterol and contain natural antioxidants like vitamin E, which protect against oxidation. Processing Myths Debunked: Many fear the chemicals in seed oil production, but Dr. Berry notes that most are removed or present in trace amounts that pose no health risks. Balance is Key: Olive oil remains the "king of oils," but a mix of oils, including rapeseed or sunflower, can provide various health benefits. Omega-6 Concerns Are Overblown: High omega-6 intake is fine as long as there’s enough omega-3 in your diet to balance it out. TIMESTAMPS AND KEY TOPICS 0:04 – Dr. Sarah Berry on misconceptions about seed oils 2:20 – Introduction by Angela Foster 4:15 – Common myths about seed oils (oxidation, inflammation, and rancidity) 8:10 – Benefits of seed oils in lowering cholesterol and inflammation 19:24 – Glass vs. plastic packaging for oils 24:04 – Comparing olive oil and rapeseed oil for health benefits 35:24 – Historical context of fats, trans fats, and dietary trends 41:04 – Deep frying and health concerns around reused oils 54:43 – Omega-6 and omega-3 ratios explained VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Episode 86 - https://omny.fm/shows/high-performance-health/086-hph Episode 357 - https://omny.fm/shows/high-performance-health/dark-calories-addressing-the-root-cause-of-oxidati Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com ABOUT THE GUEST Sarah is a Professor at King’s College London and Chief Scientist at ZOE, the scienceand nutrition company. An academic leader in Nutrition Science, Sarah has run morethan 35 human nutrition studies and currently leads the world's largest in-depthnutrition research program, the ZOE PREDICT study. Her research is at the forefrontof personalised nutrition, our understanding of fats and the food structure. Sarah’srecent studies explore topics such as menopause, snacking and cardiometabolichealth.She’s often featured as an expert on ZOE's own podcast, ZOE Science and Nutrition,and regularly appears on television and radio to translate complex science into usefuladvice. 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.

Dr. John Demartini joins Angela once more to discuss the importance of setting meaningful goals and the rituals that can foster breakthroughs in our lives. He emphasises the significance of starting each day with high-priority actions and maintaining metrics to track progress toward our objectives. Dr. Demartini also examines the nature of fear, suggesting that it can serve as a valuable guide to help us recognise when we are pursuing unrealistic fantasies rather than true objectives. He further explores the concept of karma and how our perceptions shape our experiences, urging listeners to embrace both the positive and negative aspects of life. KEY TAKEAWAYS Fear is a gift: It helps us align with authentic goals and mitigate risks. Setting congruent goals: True breakthroughs come from aligning actions with intrinsic values. Metrics for success: Track daily progress towards your priorities. Authenticity is power: Living authentically aligns your energy, actions, and outcomes. Transformative strategies: Practical steps to achieve alignment and navigate challenges. TIMESTAMPS AND KEYTOPICS 2:03 - Welcoming Dr. John Demartini 3:42 - Starting your day with goals 4:48 - Writing goals and daily metrics 5:54 - Long-term metrics and tracking progress 8:39 - Are goals time-bound? 12:08 - Manifestation and karma 22:32 - Overcoming fear in entrepreneurship and challenges 30:52 - Raising vibration through balanced thinking 36:05 - Avoiding energy traps like over-identification 57:45 - Procrastination and its roots in misaligned values 1:07:53 - Sustainable habits and aligning with values 1:09:00 - Announcement of Demartini's upcoming documentary 1:10:45 - Recommended books by Dr. Demartini 1:16:05 - Embracing authenticity for true fulfillment VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Podcast Exclusive Discount on Carol Bike with code ANGELA ABOUT THE GUEST Dr. John Demartini is a world-leading human behaviour specialist, researcher, best-selling author, educator, and founder of The Demartini Method, a revolutionary tool in modern psychology. He has authored 40 books that have been translated into 39 different languages and presented his insights alongside some of the world’s most influential people, including Sir Richard Branson and Deepak Chopra. Harnessing almost five decades of research across multiple disciplines, Dr Demartini shares his life, business, financial, relationship and leadership empowerment strategies with people all over the globe - enabling them to transform their lives according to their highest values. Learn more by visiting www.drdemartini.com . Facebook: https://www.facebook.com/drjohndemartini Instagram: https://www.instagram.com/drjohndemartini/ YouTube: https://www.youtube.com/user/DrDemartini LinkedIn: https://www.linkedin.com/in/drjohndemartini/ https://www.demartinimovie.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. 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 dives into a thought-provoking AMA (Ask Me Anything) session, addressing listener questions on topics ranging from protein intake and the use of essential amino acids to maintaining alignment with personal dreams and values. She examines the importance of staying connected to one's goals while navigating potential burnout and offers practical strategies for achieving realistic objectives. She also shares insights on balancing work and family life, encouraging healthy lifestyle choices for children without fostering negative body image issues KEY TAKEAWAYS Using Essential Amino Acids:Essential amino acids support muscle repair, prevent breakdown during fasting or workouts, and improve recovery without added calories, especially helpful for low appetite or plant-based diets. Staying Connected to Goals:Align goals with personal values, use realistic timelines, and focus on progress rather than perfection. Balance ambition with recovery and chunk large goals into actionable steps. Managing Sugar and Body Image for Kids:Model healthy eating habits, emphasise strength and energy, and avoid linking emotions with food. Speak in terms of their values to foster better choices. TIMESTAMPS AND KEY TOPICS 0:05: Staying connected to dreams and vibrational alignment. 0:48: Introduction to the High Performance Health Podcast. 1:09: Start of AMA and questions submission details. 12:04: Benefits of essential amino acids for muscle health. 18:15: Using amino acids for fasting, workouts, and recovery. 25:49: Strategies to achieve big goals without burnout. 35:45: Aligning goals with personal values for better focus. 40:19: Managing sugar intake and fostering healthy habits in kids. 45:28: Closing remarks and next month’s AMA details. VALUABLE RESOURCES Register for My Free Masterclass on How to Supercharge Your Health in 2025 Resources Mentioned: Perfect Aminos and Thorne Essential Aminos The 12 Week Year Book The Gap and The Gain Book Angela’s favourite Black Friday Deals for listeners of High Performance Health: Just Thrive Probiotic - Get 25% off my favourite probiotic uniquely designed to get past your stomach acid and ensure it gets to your gut Save $250 on Carol Bike - Transform Your VO2 Max and Reverse Your Age by up to 10 years in 8 Weeks with Hyper Efficient Workouts Get 25% off Leela Quantum Get Rid of Zombie Cells with Qualia Senolytic - Buy One Get One Free and use code ANGELA for a further 15% off Get 25% Off Bon Charge Red Light Therapy Face Mask 20% Off UltraHuamn Ring Air accurately track your sleep, HRV, movement, recovery and temperature to improve your health every day 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 meets Paul Laursen, a former triathlete and expert in high-intensity interval training (HIIT) and fat metabolism, who shares his journey from competitive sports to academia, detailing his extensive research and work with Olympic programs in Australia and New Zealand. Together they examine the importance of understanding training stress versus life stress, the benefits of zone 2 training for recovery and fat metabolism, and how wearable technology can optimise training plans KEY TAKEAWAYS Zone 2 Training Benefits:Builds fat metabolism, supports recovery, boosts immune health, and regulates hormones. HRV and Stress:Heart rate variability (HRV) reveals the impact of life and training stress, guiding better recovery practices. Balanced Training:Weekly workouts should include Zone 1/2 for recovery, HIIT for VO2 max, and strength work to maintain muscle health. Fat Burning for Longevity:Low-intensity activities like walking reduce cortisol and improve fat-burning efficiency. Nutrition and Sleep:Both are essential to recovery and performance—focus on whole foods and prioritise rest. TIMESTAMPS AND KEY TOPICS 0:05: Importance of balancing low and high-intensity exercise. 0:29: Introduction to the High Performance Health Podcast. 3:59: Guest intro: Dr. Paul Laursen's background and expertise. 12:04: Overview of Athletica AI and wearable integration. 14:53: Managing training stress vs. life stress. 18:33: How Zone 2 improves recovery and fat metabolism. 29:49: Ideal weekly training structure for health and longevity. 47:19: Understanding heart rate zones for personalised training. 52:45: Final advice: the importance of sleep and nutrition. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Save 15% on Qualia Mind with Code ANGELA at www.qualialife.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. 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 presents the second of a two part conversation with Dr Gregory Kelly, in which they discuss the intriguing topic of senescent cells, often referred to as "zombie cells." These cells accumulate with age, resist apoptosis, and contribute to inflammation, negatively impacting overall health and vitality. Dr. Kelly explains the mechanisms behind cellular senescence and introduces the concept of senolytics—compounds designed to help clear these dysfunctional cells from the body KEY TAKEAWAYS What Are Senescent Cells?: Learn about cells that resist death, use up resources, and create inflammation, contributing to aging. Senolytics in Action: How senolytic compounds remove 'zombie cells' and promote tissue health. Benefits of Intermittent Dosing: Why senolytics are taken just twice a month and how they enhance long-term health. Key Ingredients for Longevity: Explore the unique properties of fisetin, quercetin, curcumin, and more in supporting joint, brain, and overall health. Practical Applications: How senolytics can help with joint discomfort, muscle health, and improving energy levels. TIMESTAMPS AND KEY TOPICS 0:04 – Understanding cellular apoptosis and 'zombie cells.' 3:38 – What senescent cells are and their role in aging. 9:28 – Hormetic stress and reducing cellular senescence. 11:20 – The science behind senolytics and intermittent dosing. 14:27 – Using senolytics to 'prune' unhealthy cells. 18:07 – When and how to take senolytics effectively. 23:18 – Benefits of senolytics for joints, energy, and inflammation. 27:34 – Exploring key ingredients like fisetin, quercetin, and curcumin. 35:12 – Addressing anabolic resistance and improving muscle health. 44:39 – Best age to start using senolytics for long-term benefits. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Save 15% on Qualia Mind with Code ANGELA at http://www.qualialife.com/angela Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com ABOUT THE GUEST Dr. Gregory Kelly is a naturopathic physician (N.D.). He is Vice President of Product Development at Qualia Life Sciences and author of the book Shape Shift. He was an editor of the journal Alternative Medicine Review and has been an instructor at the University of Bridgeport in the College of Naturopathic Medicine, where he taught classes in Nutrition and Counseling Skills. Dr. Kelly has published numerous articles on various aspects of natural medicine and nutrition, contributed three chapters to the Textbook of Natural Medicine, and has more than 30 journal articles indexed on Pubmed. His areas of special interest and expertise include nootropics, anti-aging and regenerative medicine, weight management, and the chronobiology of performance and health. 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.

Save 15% on Qualia Mind with Code ANGELA at www.qualialife.com/angela Angela presents a bitesize preview of her forthcoming conversation with Dr Gregory Kelly, a naturopathic physician and vice president of product development at Qualia Life Sciences. Together they examine the fascinating world of nootropics, specifically focusing on natural compounds that enhance brain power and cognitive function. Dr. Kelly shares his insights on the key ingredients in Qualia Mind, such as L-theanine, taurine, and saffron, which work synergistically to improve focus, creativity, and emotional regulation without the jitters often associated with caffeine. KEY TAKEAWAYS What are Nootropics?: Nootropics are compounds that enhance brain function, focus, and mood without overstimulation. Key Ingredients: Effective nootropics include caffeine, L-theanine, saffron, citicoline, rhodiola, and adaptogenic mushrooms for focus, neuroplasticity, and long-term brain health. Timing and Usage: Taking nootropics in the morning provides stable energy throughout the day. Cycling and breaks prevent adaptation. Social Cognition Benefits: Nootropics can improve emotional regulation and empathy, making you more present for family and relationships. Adaptation and Cycling: Periodic breaks (e.g., weekends off) enhance long-term effectiveness and prevent performance plateaus. TIMESTAMPS AND KEY TOPICS 0:05 – How nootropics enhance emotional and executive functions. 2:30 – Dr. Kelly’s background and journey to brain health research. 6:52 – Key principles for nootropics: Goldilocks rule and balancing stimulation. 9:33 – Synergistic effects of nootropic ingredients. 12:22 – Role of citicoline and acetylcholine in learning and focus. 13:48 – Ginkgo for long-term brain nourishment and memory. 17:26 – Cycling nootropics for sustained benefits. 19:08 – Timing: Take nootropics 30–40 minutes before focus work. 23:09 – Stable energy for both work and personal interactions. 24:52 – Age considerations: Suitable for adults 18+; cautious use in teens. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Save 15% on Qualia Mind with Code ANGELA at www.qualialife.com/angela ABOUT THE GUEST Dr. Gregory Kelly is a naturopathic physician (N.D.). He is Vice President of Product Development at Qualia Life Sciences and author of the book Shape Shift. He was an editor of the journal Alternative Medicine Review and has been an instructor at the University of Bridgeport in the College of Naturopathic Medicine, where he taught classes in Nutrition and Counseling Skills. Dr. Kelly has published numerous articles on various aspects of natural medicine and nutrition, contributed three chapters to the Textbook of Natural Medicine, and has more than 30 journal articles indexed on Pubmed. His areas of special interest and expertise include nootropics, anti-aging and regenerative medicine, weight management, and the chronobiology of performance and health. 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 st

Angela is joined by Dr Morgan Nolte, a geriatric physical therapist, to explore the critical topic of insulin resistance and its widespread impact on health. Dr Nolte shares her journey from traditional physical therapy to focusing on disease prevention, emphasising the importance of understanding insulin's role in blood sugar regulation. She also delves into the differences between insulin resistance, prediabetes, and type 2 diabetes, highlighting the often-overlooked significance of fasting insulin levels KEY TAKEAWAYS Insulin Resistance Basics: Insulin regulates blood sugar, but chronic high levels lead to resistance, increasing risks of type 2 diabetes, obesity, and other chronic conditions. Early Warning Signs: Indicators like high blood pressure, skin tags, fatigue, and cravings may hint at underlying insulin resistance even before blood sugar levels rise. Lifestyle is Key: Adopting a low-carb, high-protein diet, engaging in strength training, walking post-meals, and managing stress and sleep can reverse insulin resistance. Testing Matters: Fasting insulin and HOMA-IR are better indicators of insulin resistance than traditional glucose and HbA1c tests. TIMESTAMPS AND KEY TOPICS 0:05 – Insulin resistance as a silent threat. 2:55 – Dr. Nolte's transition from geriatric PT to disease prevention. 4:19 – Understanding insulin, glucose, and their roles in the body. 9:39 – The importance of fasting insulin and HOMA-IR testing. 12:09 – Progression from insulin resistance to type 2 diabetes. 16:09 – Early signs of insulin resistance, like skin tags and high BP. 22:43 – Diet strategies: prioritising protein and reducing carbs. 38:42 – Exercise tips: strength training and post-meal walking. 46:46 – Impact of stress and sleep on insulin resistance. 52:15 – Resources: Dr. Nolte's programs, YouTube, and podcast. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Stacy Sims Episode - https://omny.fm/shows/high-performance-health/stop-training-like-a-man-the-science-of-how-to-get ABOUT THE GUEST DR. MORGAN NOLTE is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention. 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 special guest, Zora Benhamou, to examine the multifaceted experiences of menopause, exploring how cultural attitudes and personal stories shape women's journeys through this natural transition. Zora shares her fascinating project of interviewing women from various countries about their menopause experiences, revealing that while symptoms may be universal, perceptions and responses differ significantly across cultures. She also highlights the importance of awareness and education around menopause, discussing common symptoms such as fatigue, mood swings, and sleep disturbances, while also addressing the stigma surrounding hormone therapy KEY TAKEAWAYS Global Menopause Perspectives: Attitudes toward menopause vary widely, influencing how women cope and discuss symptoms. Stress Impact and Management: Stress resilience plays a key role in managing menopausal symptoms; women in different cultures approach this differently. Bioidentical Hormones and Alternatives: The significance of bioidentical hormones and lifestyle adjustments in managing menopause symptoms. Aging Positively: Redefining menopause and aging as a time for strength and self-discovery. Biohacks for Recovery: Zora shares insights on using tools like Katsu bands, FlexBeam, and other biohacks to maintain muscle and wellness through recovery. TIMESTAMPS AND KEY TOPICS 0:02 - 0:17: Angela welcomes Zora to the episode 0:21 - 1:16: Discussion on Zora’s viral menopause interviews across cultures 1:16 - 7:14: Insights on global menopause experiences and cultural perceptions 9:07 - 12:30: Ageism and society's views on aging 13:21 - 16:55: Societal values around women’s fertility and its impact on identity 22:09 - 23:01: Importance of stress management during menopause 25:40 - 27:08: Hormone therapy perceptions globally 32:22 - 33:03: Judging others less and embracing self-compassion 42:02 - 46:49: Zora explains the benefits of Katsu bands for muscle recovery VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community ABOUT THE GUEST Zora Benhamou is a gerontologist and biohacker dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques. At 54 years old, Zora embodies the essence of a digital nomad and serves as a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and cookbook, "Eating For Longevity," offering invaluable resources and programs for women in peri and post-menopause. Zora's commitment to normalizing menopause conversations is evident through her popular reels interviewing women around the world about their menopause experiences. She completed the Institute of Bioidentical Medicine's Menopause Method training, Dr. Stacey Sims' Menopause for Athletes course, and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society and the European Menopause and Andropause Society. With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and breathing instruction, further enriching her holistic approach to women's wellness. 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

Angela shares practical tips for downregulating the nervous system amidst the busy period of the holiday season. Emphasising the importance of integrating small, manageable practices into daily routines, Angela highlights techniques such as post-workout relaxation, diaphragmatic breathing, and the benefits of Zone 2 training. KEY TAKEAWAYS Balance Your Nervous System Naturally: Simple daily practices to stay calm and focused, supporting overall wellness and productivity. Mastering Stress Management: Techniques for creating a balanced day, shifting from high-stress activities to relaxation practices. Mindful Exercise Recovery: How quick post-workout routines aid recovery and improve heart rate variability. Breaks Boost Brain Health: The impact of small breaks between meetings for mental clarity and reduced stress. Embrace Low-Intensity Workouts: Benefits of Zone 2 exercises, like relaxed walks, for immune and hormone support. Optimize Mental Performance: Strategies to alternate between high-focus and low-focus tasks to avoid burnout and maintain productivity. TIMESTAMPS & KEY TOPICS 0:04 - 0:21: Recognizing common perimenopause symptoms like fatigue and brain fog 0:34 - 0:52: Importance of hormone balance and energy blueprint 1:42 - 1:57: Quick tips for nervous system regulation throughout the day 2:54 - 3:07: Benefits of giving yourself permission to relax 4:16 - 4:21: Post-exercise practices for nervous system recovery 7:41 - 7:59: Permission to embrace restorative activities like nature walks 8:34 - 8:54: Benefits of breaks between meetings 10:34 - 10:52: Avoiding cognitive drain by minimizing task-switching VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community 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 Dr Stephanie Estima to discuss the challenges women face during perimenopause, particularly in their forties. They explore the concept of "Betty," a term that embodies women striving for self-actualisation and improvement in their lives. They also look into common issues such as body composition changes, sleep disturbances, and the stress of balancing aging parents and children, all while navigating hormonal shifts. KEY TAKEAWAYS Hormonal Adaptation in Fitness: Women in their 40s face unique hormonal challenges. Dr. Estima highlights how changes in estrogen, progesterone, and testosterone impact recovery, resilience, and body composition, stressing the importance of prioritizing recovery and managing stress over relentless high-intensity workouts. The Power of Community: Emotional support through close friendships or partnerships can help women manage midlife challenges, from caring for aging parents to raising children, offering a vital cushion for emotional health. Periodized Training Based on Menstrual Cycle: Dr. Estima outlines a personalized workout approach that aligns with the hormonal phases of the menstrual cycle. For those without a cycle, checking in with the body’s signals, such as energy levels and recovery, is key. Practical Nutrition Strategy: A protein-focused diet, paired with carbs post-leg days, supports muscle recovery and overall energy. Adjusting macronutrients based on the day’s activity level and focusing on healthy carbs over excessive fats can support hormonal balance. Healthy Decluttering for Emotional Wellness: Physical decluttering, such as downsizing possessions, can also lead to emotional freedom, offering a sense of lightness and peace. TIMESTAMPS & KEY TOPICS 0:04 – Dr. Stephanie Estima introduces the concept of understanding one's physical limits and the importance of recovery. 0:26 – Angela introduces the High Performance Health Podcast and today’s topic on women’s health in midlife. 3:44 – Angela and Dr. Estima discuss meeting and bonding over shared interests in perimenopause and women’s health. 7:18 – Common challenges women in their 40s face, including body composition changes, sleep issues, and managing stress. 9:36 – Navigating the “stress sandwich” of midlife, balancing between aging parents and children. 12:50 – The importance of resilience and prioritizing recovery as hormone levels change. 22:31 – Dr. Estima shares her experience with decluttering and its positive emotional impact. 29:31 – Benefits of walking and low-intensity movement for stress and recovery. 32:51 – Angela and Dr. Estima discuss structured workouts and rest days for effective recovery. 47:03 – Dr. Estima talks about nutrition, ketogenic diets, and adjusting macros for recovery. 57:40 – Women often feel compelled to increase workout intensity, which may backfire in midlife. 1:02:53 – Dr. Estima’s practical approach to daily nutrition and how she adjusts based on activity and recovery needs. 1:06:54 – The benefits of carb intake for recovery and avoiding low-carb diets as a long-term strategy. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Save 15% on Qualia Mind with Code ANGELA at www.qualialife.com/angela Podcast Exclusive Discount on Carol Bike with code ANGELA ABOUT THE GUEST Dr. Stephanie Estima is an expert on female-centric health span, lifespan, and performance. Through a deep understanding of neuroscience, metabolism, nutrition, and exercise physiology, she helps women make informed choices about evidence-based health strategies and tools that improve their quality of life and live more confidently and joyfully. She hosts "BETTER! with Dr. Stephanie," a top-rated podcast with more than 5 million downloads across 360+ episodes. She's shared her expertise on TV interviews, podcasts, health & wellness summits, conferences, and webinars worldwide. She's been featured on magazine covers and millions of people have read her articles on medium.com. Dr. Stephanie lives with her husband and three sons in Toronto, Canada. She's an avid weightlifter, a former bikini competitor, and a lover of 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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a to

Angela talks to Kelly Brogan, the author of "A Mind of Your Own" and "The Reclaimed Woman" about the complexities of modern womanhood, discussing the pressures women face to conform to masculine ideals in both personal and professional realms. Kelly shares her insights on the importance of self-acceptance and the need to embrace all parts of oneself, including the shadow self, to achieve true fulfilment. They also discuss the significance of prioritising one's feelings and needs, encouraging you to break free from societal expectations and discover your authentic selves KEY TAKEAWAYS Reclaiming Feminine Power: Dr. Brogan discusses how women can embrace their feminine essence and redefine their roles. The Importance of Emotional Safety: She introduces a powerful method of staying with one’s feelings to cultivate inner safety and presence. Embracing Self-Connection: Through practices like the “enter through the upset” approach, women can prioritize their felt experiences. Exploring Relationship Patterns: Dr. Brogan encourages awareness of subconscious patterns that impact relationships and fulfillment. Self-Reclamation Practices: Insights on cultivating presence and prioritizing self-care needs to foster inner peace and alignment. TIMESTAMPS & KEY TOPICS 0:04 - Introduction to “enter through the upset” 0:38 - Red light therapy for skin health and energy 5:40 - Angela’s journey influenced by Dr. Brogan’s work 6:56 - Explanation of The Reclaimed Woman and why modern women feel unfulfilled 13:22 - Balancing masculine and feminine energies in career and life 22:16 - Emotional self-husbanding as a method of inner support 27:55 - Practicing self-attunement and exploring inner signals 45:30 - Finding pleasure in daily, simple acts of self-care 1:01:30 - Unpacking patterns in life and relationships 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 Dr Kelly Brogan’s Book: The Reclaimed Woman Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20% Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com ABOUT THE GUEST Dr. Kelly Brogan MD is a holistic psychiatrist, and author of the New York Times Bestseller, A Mind of Your Own and Own Your Self, the children’s book, A Time For Rain, and most recently, The Reclaimed Woman. She also co-edited the landmark textbook, Integrative Therapies for Depression. Kelly is the creator of the feminine reclamation program, Reclaimed, the online healing program, Vital Mind Reset, and its associated membership community, Vital Life Project. Kelly completed her psychiatric training and fellowship at NYU Medical Center after graduating from Cornell University Medical College and has a B.S. from M.I.T. in Systems Neuroscience. She specialized in a root-cause-resolution approach to psychiatric syndromes and symptoms. Kelly was one of the first to specialize in prescribing to pregnant and breastfeeding women before waking up to the deception and corruption of Big Pharma. After her wakeup call, she devoted her practice to reversing chronic illness and getting her patients off medications they’d sometimes been on for decades. She describes her healing protocol in the New York Times bestseller, A Mind of Your Own. Her protocol was also published in the medical literature with history-making outcomes. During this time, Kelly appeared on the Joe Rogan Experience which thousands credit for awakening to the truth about birth control, antidepressants, and more. She has a podcast of her own, Reclamation Radio, which is in the top .05% of podcasts worldwide. Kelly teaches emotional mastery and embodiment so that women can generate safety within and stop demanding it through control-based tactics. Her new book, The Reclaimed Woman is out now. 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

Angela is joined by John Lieurance to talk about the critical role of mitochondria in our health, explaining how these cellular structures convert glucose and oxygen into ATP, the energy currency of the body. The discussion highlights the importance of mitochondrial efficiency, linking it to overall health and the aging process KEY TAKEAWAYS Mitochondria & Energy: Mitochondria are essential for energy production, impacting aging and health. Reducing Inflammation: Managing inflammation can lead to more efficient energy production and healthier aging. Doorways of Infection: Focus on nasal passages, mouth, and colon as pathways where infections enter the body. Healthy Cell Membranes: Avoiding toxins like vegetable oil is crucial for maintaining healthy cell and mitochondrial membranes. TIMESTAMPS & KEY TOPICS 0:05 – Importance of mitochondrial efficiency in young versus aging bodies 0:33 – Introduction of guest and episode theme by Angela 1:49 – Explanation of mitochondria and energy production 6:34 – Key stressors affecting mitochondrial health: infection and toxicity 7:15 – “Ganesh Protocol” for maintaining healthy infection pathways 12:09 – Episode wrap-up and encouraging consistent improvement VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/ Link to John Lieurance Full Episode - https://omny.fm/shows/high-performance-health/methylene-blue-red-light-therapy-and-biohacking-wi 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 fitness expert Adam Richardson to discuss his unique approach to health and well-being, which contrasts with the common pursuit of optimisation. Adam shares his personal journey from a background in sports to becoming a personal trainer, emphasising the importance of movement and the idea of "mobility snacks"—small, manageable bursts of activity throughout the day, as well as how to lay the foundations for building a body that will carry you through life. KEY TAKEAWAYS Foundations of Mobility: Focus on hip and spine mobility for overall body health, as these areas are central to movement and stability. Realistic Health Goals: Adam emphasises aiming for “good enough” health rather than striving for perfection, which can feel overwhelming or impractical. Building Habits with Small Steps: Use habit-stacking techniques to add simple exercises, like neck circles or squats, into your daily routine. Embrace Movement Variety: Moving regularly throughout the day, rather than staying still for long periods, can prevent stiffness and promote joint health. The Role of Flexibility in Pain Relief: Adam shares insights on how improving flexibility gradually can alleviate tension and avoid injury. TIMESTAMPS & KEY TOPICS 00:04 - Importance of hip and spine mobility for overall health. 00:40 - Introduction to Adam and his approach to fitness. 02:39 - Adam’s journey into fitness and personal training. 07:54 - Flexibility variations between individuals. 09:58 - Reducing neck tension through small, consistent movements. 13:27 - Benefits of simply moving more for overall health. 16:22 - Balancing optimisation with realistic daily practices. 24:00 - Infinite vs. finite health goals. 28:59 - Avoiding comparison with others and finding personal health goals. 32:18 - Importance of personal values in health and fitness. 40:27 - Micro-movement breaks to maintain productivity and mobility. 52:38 - Stretching for pain relief and gradual flexibility improvements. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community 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. ABOUT THE GUEST Adam Richardson is the UK's top trending health and fitness coach with a rapidly growing audience across both TikTok and Instagram. Adam is passionate about removing barriers to exercise and movement, a philosophy that is key to his work as a Personal Trainer in which he strives to help his clients feel more confident, as well as more fit and healthy. 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 again by Kate Muir, to discuss the complexities of midlife, focusing on hormones, brain health, and mental well-being. They discuss the misconceptions surrounding hormone therapy, emphasising the benefits of bioidentical hormones compared to synthetic options, and highlight the significant risks associated with obesity and alcohol consumption. Kate and Angela also touch on the importance of lifestyle changes, such as exercise and nutrition, in managing menopause symptoms. KEY TAKEAWAYS Hormone Therapy and Risks: Body-identical hormone therapy, especially estrogen, can lower breast cancer risks, unlike older synthetic options. Mental Health and Hormones: Hormonal shifts during menopause impact mental well-being, with a strong correlation between low estrogen and increased anxiety or depression. Bone and Muscle Health: Estrogen helps preserve bone density, essential to preventing osteoporosis. Women should also focus on strength training and protein intake. Diet and Supplements: High-protein diets, creatine, and supplements like sulforaphane support brain health and offset hormone declines. Awareness in Younger Women: Early education on bone health and hormone impacts could improve lifelong well-being. Preventing Exploitation: Be cautious of “menopause-targeted” products with questionable benefits, like "menopause chocolate." TIMESTAMPS & KEY TOPICS 00:01 - Angela introduces Kate Muir, discussing midlife, hormones, and mental health. 05:00 - Hormone therapy’s benefits and misconceptions. 13:22 - Tailoring hormone therapy to women’s individual needs. 18:06 - Importance of bone density in perimenopause. 26:00 - Challenges of menopause-targeted products. 30:56 - Mental health impacts and hormonal sensitivity. 36:50 - Testosterone’s role beyond libido. 41:46 - Nutrition and supplements for brain health. 48:15 - Hormone therapy and Alzheimer’s prevention. 52:01 - Four quarters of life: becoming and harvesting stages. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine To hear Kate Muir’s previous episode go to https://omny.fm/shows/high-performance-health/everything-you-need-to-know-about-birth-control-wi 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. ABOUT THE GUEST Kate Muir is a women’s health expert, investigative journalist and documentary maker in the UK. Her book on contraception, Everything You Need to Know About the Pill (but were too afraid to ask) is published in April 2024, and she produced the recent Davina McCall: Pill Revolution documentary. Kate also created two ground-breaking Channel 4 films on the menopause, which ignited a massive conversation among women. Her book Everything You Need to Know About the Menopause (but were too afraid to ask) is now out in paperback. She is a campaigning speaker, and a founder member of The Menopause Charity. Instagram and Twitter/X @pillscandal @menoscandal 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

Angela examinesthe pervasive issue of microplastics and nanoplastics, summarizing key insights from recent discussions by experts Rhonda Patrick and Andrew Hoopman. Angela highlights the various sources of microplastics in our environment, including plastic water bottles, food packaging, and household products, while emphasising the importance of minimising exposure. MAIN TAKEAWAYS Minimize Microplastic Exposure: While microplastics are everywhere, small changes can help reduce daily exposure. Primary Sources: Items like plastic bottles, packaging, and textiles are major sources; switch to safer alternatives when possible. Health Impacts: Microplastics carry chemicals like BPA that can disrupt hormones, affecting fertility, mood, and energy levels. Crossing Biological Barriers: Microplastics can penetrate barriers like the blood-brain barrier, raising concerns for organ and brain health. Simple Home Changes: Using glass or stainless steel for storage, limiting canned goods, and avoiding plastic bottles can reduce exposure. Support Detox: High-fiber foods and antioxidants help the body eliminate toxins associated with microplastics. Sweating Matters: Saunas, exercise, or hot baths help release toxins attached to microplastics. Use HEPA Filters: HEPA filters, natural fibers, and non-toxic household products reduce microplastic particles at home. TIMESTAMPS & KEY TOPICS 00:00 – Impact of microplastics on health 02:27 – Sources of microplastics in daily life 06:50 – Hormonal disruption from microplastics 08:42 – Biological barriers microplastics can cross 11:25 – Practical steps to minimize exposure 16:45 – Safe cookware recommendations 21:32 – Detox pathways: fiber, antioxidants, and sulforaphane 25:45 – Benefits of sweating and detox practices 28:50 – Household products and air filters for reducing exposure 33:40 – Final thoughts on making small, effective changes VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community 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 Michael Gervais, an expert in mastery, to explore the profound impact of identity and thoughtfulness in personal and professional growth. They discuss the concept of mastery as a commitment to artistic expression at the edge of one's capabilities, emphasising the importance of being present and aware in everyday life. Michael also shares insights from his extensive interviews with top performers, highlighting the distinction between striving to be the best versus being one's best. MAIN TAKEAWAYS Mindset Mastery: Embracing mindfulness and resilience helps us focus on what’s within our control, strengthening self-awareness and adaptability. Purpose-Based Identity: A purpose-oriented identity offers deeper satisfaction than a performance-focused identity, allowing individuals to align with their core values. Living in the Present: Mindfulness practices like journaling, meditation, and self-reflection ground us in the present moment, helping reduce anxiety and improve focus. Managing FOPO (Fear of Other People's Opinions): Recognizing the spotlight effect helps release social pressures and reduces the fear of judgment, allowing authentic self-expression. Importance of Recovery: Recovery isn’t just physical but also psychological, allowing us to approach challenges with a refreshed perspective. TIMESTAMPS & KEY TOPICS 0:05 - Intro to mindfulness and self-awareness 2:27 - Introduction to Dr. Michael Gervais 8:07 - Defining Mastery 17:07 - Best vs. Own Best 24:00 - Controlling What’s Within Reach 34:43 - Single-Point Mindfulness Practice 39:10 - Performance-Based Identity vs. Purpose-Based Identity 50:03 - Understanding the Spotlight Effect 55:06 - FOPO and Its Impact on Self-Perception 1:02:00 - The Importance of Recovery 1:03:09 - Closing Remarks and Social Media Connection VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine Save 15% on Qualia Mind with Code ANGELA at www.qualialife.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. 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. ABOUT THE GUEST Dr. Michael Gervais is a high-performance psychologist, national bestselling author, and one of the world’s leading experts on the relationship between the mind and human performance. Over the course of a 20-year career working with world class performers and organizations, Dr. Gervais has developed a framework for the mental skills and practices that allow organizations, teams and individuals to thrive in pressure-packed environments. A published, peer-reviewed author and nationally recognized speaker on optimal human performance, Dr. Gervais has been featured in premier media outlets including NBC, ABC, FOX, CNN, ESPN, NFL Network, Red Bull TV, The Wall Street Journal, The New York Times, Outside Magazine, WIRED, Sports Illustrated and ESPN The Magazine. Dr. Gervais holds a doctorate degree in psychology, specializing in sport performance, and a master’s degree in kinesiology. He completed his PhD under the mentorship of Dr. Bruce Ogilvie, often referred to as the father of American applied sport psychology. 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 s

Angela is joined by Ulrich Dempfle to discuss the critical role of cardiorespiratory fitness and VO2 max in promoting longevity and overall health. They delve into the importance of maintaining aerobic capacity, especially as we age, and how VO2 max is a significant health marker that can reduce mortality risk more than smoking, diabetes, and obesity combined. Ulrich also highlights the innovative ReHIT (Reduced Exertion High Intensity Interval Training) method, which allows individuals to achieve substantial fitness gains in just a few minutes a week, making it an efficient alternative to traditional exercise routines. MAIN TAKEAWAYS Importance of VO2 Max for Longevity: VO2 max is a critical health marker; increasing it can greatly extend lifespan and quality of life. Benefits of Rehit Training: Reduced Exertion High-Intensity Interval Training (rehit) improves VO2 max, mitochondrial health, and insulin sensitivity with minimal time. Enhanced Metabolic Health: Rehit lowers risk for metabolic diseases, significantly reducing body fat and improving insulin sensitivity. Carol Bike Technology: AI-powered resistance adjusts for optimal rehit training, delivering high-intensity benefits safely and efficiently. TIMESTAMPS & KEY TOPICS 00:04 - Minimum effective dose of exercise and the science behind rehit training. 00:35 - Introduction to the High-Performance Health podcast and VO2 max. 07:21 - The significant impact of VO2 max on longevity. 08:24 - VO2 max decline and exercise to counteract aging. 11:03 - Fast-twitch muscle decline with age, especially in women. 12:26 - Explaining rehit and its benefits for time efficiency. 20:33 - Mitochondrial biogenesis through rehit training. 32:38 - Cortisol management benefits of short, high-intensity training. 47:22 - Improved metabolic health and reduced disease risk with rehit. 56:26 - Safety and injury reduction with rehit on the Carol Bike. 59:18 - Carol Bike's 100-day risk-free trial and return policy. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20% 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. ABOUT THE GUEST Ulrich Dempfle, CEO and co-founder of CAROL, built on his background in mechanical engineering to develop the world’s only Reduced Exertion HIIT (REHIT) bike, alongside leading exercise researchers. Ulrich heads up all aspects of product development at CAROL—from data science to software and hardware. Making him the perfect person to talk you through the science and technology behind CAROL’s signature workout. 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 invites you to a special Ask Me Anything, where she dives into the critical role of cortisol in managing stress and enhancing performance, particularly for women navigating perimenopause and menopause. She addresses the science behind cortisol, its effects on energy levels, sleep, and metabolism, and offers practical strategies for managing cortisol levels through lifestyle adjustments, nutrition, and exercise. Angela also answers questions about optimising cognitive function and brain health, emphasising the importance of omega-3 fatty acids, antioxidants, and hydration, and how to adjust workout routines for fat loss and muscle tone as we age, highlighting the significance of strength training and high-intensity interval training (HIIT). MAIN TAKEAWAYS Cortisol Management: Align with circadian rhythm, take breaks, eat nutrient-dense foods, try cold exposure, and focus on balanced, short workouts. Cognitive Health: Emphasise omega-3s, antioxidants, protein, B-vitamins, and consider creatine for brain energy. Optimising Workouts: Include strength training, short HIIT sessions, and prioritize recovery to maintain muscle tone and support metabolic health. Gut Health and Immunity: Gut health impacts cognitive function and overall health; Angela recommends Just Thrive probiotics for their high survivability and immune benefits. Brain-Boosting Supplements: Creatine and choline support memory, focus, and cellular energy, particularly beneficial for women managing cognitive load and stress. TIMESTAMPS & KEY TOPICS 00:05 - Mitochondrial density's role in energy and perimenopause 04:00 - Cortisol rhythm and its impact on sleep and stress 10:30 - Importance of circadian alignment 18:00 - Nutritional strategies to reduce cortisol 23:00 - Cold exposure benefits for cortisol 28:15 - Exercise recommendations: managing cortisol 32:30 - Foods for cognitive function and brain health 38:45 - Best workout routine adjustments for fat loss and muscle tone VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/ Link to Study on Metabolic and Longevity Benefits of REHIT Podcast Exclusive Discount on Carol Bike with code ANGELA Body Bio Phosphatidylcholine - save 15% with code ANGELA-A Save 10% on Momentous Creapure Creatine Monohydrate by clicking 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 is joined by Finnian Kelly, who shares his transformative journey from a life driven by hustle and external validation to one focused on personal mastery and intentional living. Finnian discusses the importance of grounding oneself in feelings rather than outcomes, emphasising that true fulfilment comes from within, as well as exploring the concept of belief loops and how our subconscious shapes our experiences, particularly in relationships and financial abundance. MAIN TAKEAWAYS Internal Alignment Over External Validation: True fulfillment and success come from within, and external achievements are merely reflections of your internal state. Focusing on internal alignment helps you find peace and satisfaction. Intentional Living Leads to Mastery: Living with intentionality, where feelings come first, can lead to deeper fulfillment and personal mastery. Aligning actions with desired feelings allows for a more purposeful and fulfilling life. Manifestation Requires Clarity and Belief: Manifesting desired outcomes is a disciplined practice involving clarity, belief, and intention. Trust in the unseen and act as if your desired reality is already happening to bring it into existence. Breath Work as a Powerful Tool: Breath work helps access the subconscious mind and regulate energy throughout the day. It can be used to clear negative emotions, find alignment, and connect to your true self. Reprogramming Negative Belief Loops: Negative patterns and behaviors are rooted in subconscious belief loops. By bringing awareness to these patterns and feeling through them, you can reprogram your mind and create new, positive outcomes. TIMESTAMPS & KEY TOPICS 00:04 – Introduction to the episode 01:49 – Finnian's journey from hustle to intentional living. 06:55 – Mastery through value, not scaling. 09:21 – Growing through trauma and challenges. 15:04 – Reprogramming negative belief loops. 19:42 – Understanding belief loops and patterns. 23:48 – Universal Mind and subconscious connection. 30:31 – Breaking repetitive patterns in life. 37:40 – Using breath work for energy and grounding. 43:12 – Embracing discomfort for transformation. 49:05 – Science behind manifestation: clarity, belief, and trust. 53:28 – Letting go of time constraints in manifestation. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting 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. ABOUT THE GUEST Finnian Kelly is the founder of Intentionality Inc., a sought-after speaker and executive coach, and a leading breathwork facilitator. He helps world-changing leaders implement his Intentionality® methodology to find new levels of fulfillment and growth in their creative endeavors, relationships, and overall well-being. As a successful entrepreneur and a retired officer in the Australian military, Finnian has been dubbed "the Business Mystic'' because of his unique ability to awaken consciousness in business and inspire CEOs and leadership teams to have a more expansive human experience. 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

Angela is joined by Tina Anderson, to delve into the intricate relationship between gut health and mental well-being. Tina, a renowned expert in gut health, discusses the various factors disrupting our gut microbiome, including pesticides, antibiotics, and stress, and highlights the alarming rise in allergies and autoimmune disorders among children. They also explores the gut-brain axis, emphasising how gut health influences mood and mental health conditions like anxiety and depression MAIN TAKEAWAYS Gut Health Disruption: Learn how antibiotics, stress, pesticides, and lack of soil-based organisms are damaging our gut health. Spore-Based Probiotics: Discover the power of spore-based probiotics and their ability to survive stomach acid and thrive in the intestines. Mental Health Connection: Understand the gut-brain axis and how probiotics can improve mood, reduce anxiety, and boost overall mental well-being. Hormonal Health: Explore the role of gut health in estrogen metabolism, particularly for women going through perimenopause and menopause. Practical Applications: Find out how incorporating spore-based probiotics into your daily routine can improve digestion, enhance nutrient absorption, and support long-term health. TIMESTAMPS & KEY TOPICS 02:05 – Tina Anderson on the limitations of conventional probiotics and fermented 04:22 – Spore-based probiotics: how they survive stomach acid and reach the intestines. 07:57 – Gut health disruptors: stress, antibiotics, pesticides, and processed foods. 10:33 – Gut-brain connection: how gut health affects mood, anxiety, and mental health. 15:11 – Overview of probiotics, prebiotics, and postbiotics and their roles. 20:30 – Spore-based probiotics: resilience against stomach acid and better gut colonization. 25:16 – Immune system benefits of spore-based probiotics. 32:33 – Best practices for taking spore-based probiotics, especially with meals. 35:48 – How gut health supports antioxidant production. 41:02 – Spore-based probiotics and B vitamins: reducing stress and anxiety. 46:32 – How to introduce spore-based probiotics to kids and pets. 50:04 – Probiotics' role in estrogen metabolism during perimenopause. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.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. 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. ABOUT THE GUEST Tina Anderson’s journey into the world of health had a unique start and some unusual turns. She began her career as a trial lawyer who specialized in settling cases by bringing both sides together, a personal passion of hers. Once her second child arrived, Tina left that high-stress job behind so she could focus on her family. Luckily, she was still able to use her considerable legal skills to point her career in a new direction as the in-house counsel for a family pharmaceutical company. But what Tina saw there made her change direction again. Frustrated by the many abuses in the pharmaceutical industry, Tina turned toward the field of natural health, and found her life’s work. She channeled her energy into learning all she could about disease prevention and good health maintenance. That led her to discover the importance of gut health and how connected and crucial it is for overall health and wellness. To share her discovery with the world, Tina along with her husband created a unique supplement that contains the superior probiotic strains of renowned researcher Dr. Simon Cutting. By promoting gut health and probiotics, Tina shares her passion for wellness, helping others live their best physical and emotional lives. 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 t

In this episode of "She Finds Flow," Angela shares her transformative experience with a mindful morning ritual designed to enhance focus, calmness, and intention for the day ahead. She guides you through five simple yet powerful practices that can be completed in just five minutes, including mindful breathing, gratitude, setting daily intentions, being present in daily tasks, and the act of making and styling your bed MAIN TAKEAWAYS Mindful Breathing: Learn how deep, slow breaths help regulate cortisol and start your day with calm. Gratitude Practice: How expressing gratitude rewires your brain for positivity and abundance. Setting Daily Intentions: The power of visualizing your ideal day to improve focus and productivity. Staying Present: How to bring mindfulness into simple tasks like brushing your teeth to cultivate presence throughout the day. The Bed-Making Habit: Discover how this small morning task boosts dopamine and gives you an instant win to start the day. TIMESTAMPS & KEY TOPICS 00:04 – Introduction to the 5-minute mindful morning ritual. 01:00 – The importance of starting your day with intention and calm. 02:30 – Step 1: Mindful breathing – how long exhales calm your nervous system and reduce cortisol. 05:00 – Step 2: Gratitude – Rewiring your brain for positivity with a simple gratitude practice. 06:44 – Step 3: Setting daily intentions – Visualizing your day to create confidence and focus. 09:30 – Step 4: Staying present – How to practice mindfulness in everyday tasks like brushing your teeth. 13:15 – Step 5: Making your bed – The dopamine boost and sense of accomplishment from this quick task. 18:00 – Recap of the 5 steps and how they can transform your mornings. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com Check out the Facebook Group at angelafoster.me/hph 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.

In this episode, Angela welcomes special guest Jay Alderton, former British Army soldier turned champion bodybuilder, coach, and author of Hard Stuff, Easy Life. Jay shares his journey from military life to mastering mindset and discipline, inspiring millions to face challenges head-on. Together, they explore innovative health solutions, mindset principles, and how to build resilience for lasting success. If you're looking for ways to optimise your wellbeing, reduce environmental stressors, and enhance your life through actionable health strategies, this episode is for you. MAIN TAKEAWAYS Discipline vs. Motivation: Jay explains how discipline, rather than motivation, drives long-term success by enabling consistent action, even on tough days. Mindful Practices: Integrating mindfulness into everyday activities can help reduce stress and enhance presence in both personal and professional life. Overcoming Hardships: Reflecting on past challenges (the “cookie jar” technique) provides perspective and builds confidence in tackling future difficulties. Self-Love and Health: Prioritizing your health and wellbeing allows you to show up better for others and achieve your goals with a clearer mindset. TIMESTAMPS & KEY TOPICS 00:01 – Introduction to the episode and guest, Jay Alderton. 03:49 – Jay’s background: from British Army to bodybuilding champion. 07:02 – How discipline creates freedom: Jay on the importance of consistent routines. 09:37 – The power of community and accountability in achieving fitness and health goals. 15:07 – Jay’s morning routine for optimal health: Stretching, jiu-jitsu, cold plunges. 18:07 – The benefits of breathwork and cold therapy for mental clarity and resilience. 21:00 – Red light therapy for skin health and overall wellbeing. 26:40 – The importance of loving yourself and prioritizing your health first. 30:02 – Military lessons on responsibility, self-awareness, and learning from mistakes. 32:36 – Overcoming fear and anxiety by facing challenges head-on. 35:25 – Negative visualization: Embracing gratitude by imagining life without your loved ones. 39:43 – Visualization as a powerful tool for achieving long-term goals. 41:32 – Jay’s “cookie jar” technique: Remembering past achievements to fuel current challenges. 44:14 – Building healthy habits for consistency and growth without sacrificing wellbeing. 47:25 – Where to find Jay’s book Hard Stuff, Easy Life and connect with him online. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Get 5 free travel packs and one year supply of Vitamin D with your first purchase of AG1 here Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20% ABOUT THE GUEST Jay Alderton is a retired British Army soldier turned champion bodybuilder and ‘personal coach who is committed to the belief that “transformation starts from the neck up”. With a staggering 1.1M TikTok followers and over half a million followers on Instagram (@jayalderton), Jay’s platforms continue to rapidly amass support and positive sentiment from a community of like-minded individuals committed to transforming their lives by confronting life’s obstacles and reaping the rewards. He has just published his first book Hard Stuff, Easy Life. 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. ABOUT THE GUEST Peter A. Levine, Ph.D., is the renowned developer of Somatic Experiencing. He holds a doctorate in Medical and Biological Physics from the University of California at Berkeley and a doctorate in Psychology from International University. The recipient of four lifetime achievement awards, he is the author of several books, including Waking the Tiger, which has now been printed in 33 countries and has sold over a million copies. His latest book An Autobiography of Trauma: A Healing Journey was released ea

In this transformative episode of the High Performance Health Podcast, host Angela Foster is joined by Dr. Peter Levine, the founder of Somatic Experiencing. Dr. Levine shares his groundbreaking insights into trauma, its effects on the body, and innovative approaches to healing. He explains how trauma can be discharged without reliving painful memories and discusses how creating feelings of safety, love, and joy can aid in recovery. This episode is essential listening for anyone looking to optimize their well-being, reduce environmental stressors, and explore cutting-edge health strategies. MAIN TAKEAWAYS Trauma is stored in the body: While the mind may move on, the body often holds onto trauma, causing ongoing distress. Somatic Experiencing focuses on healing through the body: It helps release stored trauma by creating new, positive experiences that contradict the fear and helplessness associated with past trauma. Safety and love as healing forces: Dr. Levine emphasizes the importance of cultivating feelings of safety and love to move through trauma. Trauma doesn’t have to be a life sentence: With the right guidance, individuals can heal and move forward, leaving trauma in the past where it belongs. TIMESTAMPS & KEY TOPICS 0:05 – Understanding trauma3:16 – Storing trauma in the body5:17 – Triggers and trauma reactivation11:29 – Healing through positive bodily experiences13:18 – Media and re-traumatization21:42 – Personal trauma and self-healing31:24 – Forward-focused healing41:27 – Cooperation over competition46:28 – The power of love and self-acceptance50:47 – Vulnerability and healing VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.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. 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. ABOUT THE GUEST Peter A. Levine, Ph.D., is the renowned developer of Somatic Experiencing. He holds a doctorate in Medical and Biological Physics from the University of California at Berkeley and a doctorate in Psychology from International University. The recipient of four lifetime achievement awards, he is the author of several books, including Waking the Tiger, which has now been printed in 33 countries and has sold over a million copies. His latest book An Autobiography of Trauma: A Healing Journey was released earlier this year and has received widespread acclaim from both the media and readers.https://www.somaticexperiencing.com Social Media https://www.instagram.com/drpeteralevine/ https://www.instagram.com/somaticexperiencingint/ https://www.facebook.com/peteralevinephd https://www.facebook.com/somaticexperiencingint https://twitter.com/peteralevine https://www.linkedin.com/in/peter-a-levine-34207430/ https://www.linkedin.com/company/somatic-experiencing-international/ https://www.youtube.com/@PeterALevine https://www.youtube.com/@somatics1 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 podca

In this episode, Angela Foster is joined by Dr. Beth McDougall, a leading expert in functional and energy medicine, to dive into hormone health for women navigating perimenopause. They discuss how to identify hormone imbalances, when hormone therapy may be beneficial, and natural ways to support your wellbeing. Dr. McDougall also shares practical tips on biohacking, such as grounding, red light therapy, and harnessing sunlight for emotional and physical health. The conversation is packed with insights that are both science-backed and easy to apply for anyone looking to optimize their health and longevity. MAIN TAKEAWAYS Identifying Hormonal Imbalance Symptoms: Recognise early signs of estrogen dominance, such as anxiety, fluid retention, and irregular periods. Biohacking in Perimenopause: Discover how red light therapy, sunlight exposure, and grounding can alleviate common perimenopausal symptoms and improve energy levels. Cycling Hormones Naturally: Learn when and how to use natural progesterone and other hormone therapies for individualised hormone support. Morning Routine for Energy: How to use biohacks like freshly roasted coffee and grounding exercises to set a positive tone for the day. Functional Medicine Approach: A holistic view of integrating functional medicine practices to balance hormones, boost immunity, and enhance overall wellbeing. TIMESTAMPS & KEY TOPICS 00:00 – Introduction 00:05 – Understanding Estrogen Dominance 00:41 – Red Light Therapy Benefits 03:51 – Morning Biohacking Routine 06:00 – Grounding and Sunlight Exposure 09:15 – Individualised Hormone Therapy 12:05 – Managing Perimenopause with Natural Progesterone 14:55 – Call to Action & Closing Remarks VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20% 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. ABOUT THE GUEST Dr. Beth McDougall, MD, is a leading expert in functional and energy medicine with over 20 years of experience in the field. As the founder of The CLEAR Center of Health and co-founder of JYZEN, a cutting-edge wellness facility, Dr. McDougall specializes in a holistic approach to health, integrating conventional and alternative therapies. She is known for her innovative treatments that focus on the root causes of health imbalances, including hormonal issues, chronic disease, and stress management. Her passion lies in helping women navigate perimenopause and menopause through individualized hormone therapies and natural approaches that optimize both physical and emotional wellbeing. In this episode, she shares her insights on hormone health, biohacking techniques, and the latest advancements in holistic medicine. CONNECT WITH ANGELA 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 Dr. Peter Martone, an expert in sleep biomechanics, to discuss the critical impact of sleep positioning on overall health and well-being. Dr. Martone shares insights on how proper spinal alignment during sleep can enhance restorative sleep, improve heart rate variability (HRV), and regulate the parasympathetic nervous system, which is essential for reducing stress and promoting recovery. The conversation delves into the concept of the "triune of sleep," emphasising the importance of alignment, subconscious safety, and conscious relaxation techniques MAIN TAKEAWAYS The Sleep Triune: Alignment, Safety, and Subconscious Control: Dr Martone presents the Sleep Triune, explaining that true sleep quality starts with proper alignment. If the body is misaligned during sleep, it leads to subconscious pain, causing tossing and turning throughout the night. Corrective Sleep Positioning for Spinal Health: The ideal sleep position is lying on the back with arms at the side, legs straight, and a pillow under the neck (not the head). This position supports the natural cervical curve and prevents long-term structural problems. Sleep Avatars: Personalising Sleep Based on Subconscious Patterns: Dr Martone categorises sleepers into three avatars—Armadillo, Gorilla, and Ostrich—based on their subconscious sleep habits. Understanding your sleep type can help tailor strategies to improve both sleep quality and overall health. Optimising the Vagus Nerve for Better Health: Misalignment in the cervical spine can compress the vagus nerve, leading to a range of issues, from poor digestion and immune system dysfunction to anxiety and depression. Aligning the neck properly during sleep can enhance vagus nerve function and improve parasympathetic tone. Breathing Techniques to Calm the Mind: Focusing on long exhalations rather than inhalations helps calm the mind and body. Dr Martone recommends a simple technique: breathe in slowly, let the breath out even more slowly, and pause before inhaling again. TIMESTAMPS & KEY TOPICS 00:01 – Introduction to Dr Peter Martone and the role of sleep positioning in health. 01:41 – The Sleep Triune: Why proper alignment is crucial for sleep and health. 06:51 – Corrective sleeping position: Back sleep with pillow under the neck, not the head. 13:15 – Understanding the three sleep avatars: Armadillo, Gorilla, and Ostrich. 21:07 – Impact of vagus nerve compression on parasympathetic function. 33:49 – Strategies to calm the subconscious: Pressure points and breathing techniques. 37:42 – Importance of exhaling for falling asleep: A simple breathing exercise. 41:28 – Customising sleep strategies based on sleep avatars. 42:42 – How sleep posture impacts your ability to create the reality you want. 45:15 – Call to Action: Take the Animal Sleep Avatar Quiz at DoctorSleepRight.com. For more information and to connect with Dr Peter Martone, visit DoctorSleepRight.com or follow him on Instagram @DoctorSleepRight. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 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. ABOUT THE GUEST Dr. Peter Martone is an educator, injury prevention specialist and patient care health practitioner who has been focused on improving patients biomechanics for over 23 years. During his private practice as a chiropractor, Dr Martone always believed that the structure of your spine effects the function of the central nervous system and this interference is at the root cause of most of the chronic problems people face. Dr. Martone now uses this principle as the cornerstone to help people Get W.A.Y. Better Sleep.His techniques have been featured on CBS, NBC, Fox News, and over 50 in

Welcome to She Finds Flow, a little solo content from me to help you start BioSyncinthis episode, Angela explores how to use light and exercise to enhance your health, energy, and mood. She breaks down simple, science-backed strategies to sync your daily routine with your body’s natural rhythms, boosting hormonal balance, sleep quality, and overall performance. By understanding the role of morning sunlight, red light therapy, and optimally timed workouts, you’ll learn how to build habits that keep you feeling your best throughout the year. MAIN TAKEAWAYS Start Your Day with Morning Light: Morning sunlight stabilises your circadian rhythm, boosts mood, and helps regulate hormones. Aim for 5-10 minutes of exposure within an hour of waking, even on cloudy days. Use Red Light Therapy in Winter: Red light therapy is great for combating Seasonal Affective Disorder (SAD), enhancing energy production, and supporting skin health during darker months. Time Your Exercise for Maximum Impact: Low-intensity workouts in the morning improve energy and mood, while high-intensity training in the late afternoon leverages optimal body temperature and lowers injury risk. Get Midday Sun for Vitamin D: Spending 10-15 minutes outside around solar noon helps your body produce vitamin D, boosting immunity, mood, and bone health. Sunset for Better Sleep: Watching the sunset helps your body wind down by triggering melatonin production, promoting relaxation and preparing you for restful sleep. Exercise Outdoors When Possible: Outdoor workouts combine the benefits of UV and infrared light, enhancing muscle growth and recovery, while boosting mood and energy. TIMESTAMPS & KEY TOPICS 00:05 - Introduction: From corporate lawyer to health coach 02:50 - The science of morning light and its impact on health 07:10 - Red light therapy for improving energy and reducing inflammation 10:02 - Incorporating light exposure into exercise routines 12:20 - Teaser: Ideal times for outdoor activity for circadian alignment 12:35 - Ideal times for outdoor activity to optimise health 15:20 - The impact of midday sun on vitamin D production 18:35 - Best times to exercise for peak performance 21:15 - Using sunset light to signal the end of the day 23:50 - Summary of daily routines to support natural rhythms 28:38 - Closing and final remarks VALUABLE RESOURCES Boost Your Energy & Skin Health with red light therapy from Bon Charge and save 20% by entering code ANGELA at checkout Get 5 free travel packs and one year supply of Vitamin D with your first purchase of AG1 here Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of the High Performance Health podcast. Angela recently won the award for Most Inspirational Health and Performance Coach 2024. 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, Gaia TV, The Female Coaching Network, The Health Optimisation Summit, Biohacker Summit, Elevate, Dragonfly Live, 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. CONNECT WITH ANGELA Instagram Facebook LinkedIn

In this episode, Angela Foster speaks with wellness expert and author Liz Earle about the complexities of self-care in midlife. They explore the unique challenges women face during this phase, including hormonal changes, shifting family dynamics, and the pressure to balance multiple responsibilities. Liz shares practical tips on how to prioritise health and wellbeing, redefining what it means to thrive in midlife and beyond. MAIN TAKEAWAYS Why Self-Care is Essential in Midlife: Liz explains why self-care is a necessity, not a luxury, during midlife. Women often juggle numerous responsibilities—from caring for children to supporting ageing parents—making it even more critical to prioritise their own health and wellbeing. Understanding Hormonal Shifts: Liz breaks down the hormonal changes that occur during perimenopause and menopause and discusses how these shifts can impact mental health, energy levels, and overall wellbeing. Learn how to support your hormones through nutrition, movement, and supplements. Gut Health and Ageing: As oestrogen levels decline, the gut microbiome changes. Liz highlights how focusing on gut health can mitigate common ageing-related issues like inflammation and digestive discomfort. Redefining Relationships in Midlife: Liz shares her personal experiences and insights into how relationships evolve in midlife, including setting boundaries and recognising toxic patterns. Discover how to nurture healthy relationships and identify when it’s time to let go. Practical Self-Care Strategies: From morning routines to evening journaling practices, Liz outlines simple yet effective self-care habits that can be seamlessly integrated into busy lifestyles. Tips include using breathwork to reduce stress, the benefits of short walks, and incorporating mindfulness throughout the day. TIMESTAMPS & KEY TOPICS [00:00] Introduction, Angela welcomes Liz Earle. [03:29] Starting with self-care, why midlife women must prioritise health. [05:09] Navigating hormones, balancing through diet and lifestyle. [08:14] Generational shifts, self-care awareness differences. [11:08] Evening routines, tips for a calmer mind at night. [13:45] Thriving mindset, embracing change and resilience. [17:30] Gut health, strategies for a healthy microbiome. [21:00] Skin and beauty, graceful ageing tips. [24:35] Midlife relationships, redefining roles and boundaries. [28:10] Takeaways, practical health tips. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela AG1 Special Offer - https://www.drinkag1.com/angelafoster ABOUT THE GUEST Liz Earle’s Book: A Better Second Half: Dial Back Your Age to Live a Longer, Healthier, Happier Lifehttps://amzn.eu/d/gC0vYdP Liz Earle is a champion of women’s health, media influencer, author of 36 books, TV presenter and charity-founder, as well as host of the popular Liz Earle Wellbeing Show podcast. She is also on a mission to help women celebrate every stage of their lives – especially that all-important second half. For more than thirty years, Liz has remained a respected and award-winning authority in the world of beauty, natural nutrition, health and wellbeing. She is dedicated to sharing her knowledge as a broadcaster (having started her TV career on ITV’s This Morning in 1989, she’s still a contributor to the show), writer and trusted household name, as well as being a best-selling author with a range of lifestyle titles and a multi-brand founder.

In this episode of the High Performance Health podcast, Angela Foster sits down with Todd Shipman to discuss how Leela Quantum’s revolutionary products are transforming health and performance using the power of quantum energy. Todd explains the science behind EMF protection, biofield harmonisation, and quantum entanglement, providing insights into how these products can help you optimise your energy levels, recover faster, and feel more balanced. Whether you're curious about EMFs, interested in quantum energy, or looking for natural ways to enhance your wellbeing, this episode is packed with valuable information. MAIN TAKEAWAYS Harness Quantum Energy for Health & Wellbeing: Understand how quantum energy works at a subatomic level to support your natural state of wellbeing. Protect Against EMFs and Environmental Toxins: Learn how Leela Quantum products create a protective field around your biofield, neutralising the harmful effects of EMFs and other stressors. Boost Energy & Recovery: Discover how quantum energy can help increase ATP production, optimise workouts, and improve recovery metrics like HRV and sleep quality. The Science of Quantum Entanglement: Learn about the Nobel Prize-winning research on quantum entanglement and how it allows you to share the benefits of quantum energy remotely. Practical Use Cases for Modern Living: Find out how to incorporate Leela Quantum products into your daily life for improved energy, enhanced mental focus, and better overall health. TIMESTAMPS & KEY TOPICS [00:04] — Introduction to Quantum Energy and Todd’s Background [03:11] — Angela’s Personal Experience with Leela Quantum Products [07:47] — Science of Quantum Energy and Its Impact on Stress and EMFs [12:21] — The Benefits of Pure Quantum Energy Explained [27:36] — Understanding Quantum Entanglement [30:14] — How to Use Quantum Blocks and Capsules Effectively [40:29] — Enhanced ATP Production and Improved Workout Performance [45:55] — EMF Protection and How Leela Quantum Neutralises Harmful Frequencies [52:50] — How Quantum Energy Products Can Help Mitigate the Effects of Mould [55:12] — Using Quantum Blocks for Food and Water [56:25] — How to Use Quantum Upgrade Services for Homes and Cars Start Your Quantum Journey Today! Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine AG1 Special Offer - https://www.drinkag1.com/angelafoster ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of the High Performance Health podcast. Angela recently won the award for Most Inspirational Health and Performance Coach 2024. 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, Gaia TV, The Female Coaching Network, The Health Optimisation Summit, Biohacker Summit, Elevate, Dragonfly Live, 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. ABOUT THE GUEST Todd has been enthusiastic about all things human performance and alternative forms of healing for over a decade. He works with Leela Quantum Tech and is passionate about quantum energy, and the benefits people can experience with it CONNECT WITH ANGELA Instagram Facebook LinkedIn

Angela talks to Rachel Varga about the world of skincare, focusing on the topical application of GHK copper and the intricacies of micro-needling. They discuss the importance of product stability and formulation, emphasising that the effectiveness of ingredients like hyaluronic acid, vitamin C, and retinol depends on their molecular size and stability. They also discuss emerging skincare trends, such as NAD and photo-biomodulation, while stressing the need for thorough research and caution when using at-home laser devices. KEY TAKEAWAYS Copper peptides are commonly used in skincare for pigmentation reduction and skin brightening, but the stability of the final product and the formulation's effectiveness are crucial for achieving desired results. Microneedling does not require deep penetration; superficial treatments can enhance product absorption without causing pain or bleeding. Different depths can be used based on individual skin concerns, such as acne scarring or skin laxity. Not all skincare products are suitable for transdermal application. It's essential to choose products specifically designed for use with dermal rolling to ensure safety and effectiveness. Many at-home laser and microneedling devices can be ineffective or even harmful if not used correctly. It's important to research the quality and reputation of these devices to avoid potential skin damage. BEST MOMENTS "You do not need to go that deep. You shouldn't be seeing any blood. It shouldn't be painful." "I always take new things with a grain of salt because I never want to waste anyone's time and money." "Lasers are the number one point of litigation and where things can go wrong in medical aesthetics." "I started to eat the right foods, follow a low inflammatory lifestyle, and now I'm actually at 90% skincare, dermal rolling, healthy living practices." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Save 20% on the Bon Charge Red Light Mask with code ANGELA Link to original episode - https://link.chtbl.com/EP239 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 behavioural coach Emma Dunwoody about the fascinating world of human design, exploring its synthesis of ancient wisdoms such as Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system. Emma explains how human design serves as an energetic blueprint that reveals our unique superpowers, challenges, and life lessons, highlighting the importance of understanding one's design to enhance manifestation and personal growth, as well as the impact of conditioning on our true selves. KEY TAKEAWAYS Human design is a synthesis of four ancient wisdoms—Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system—providing an energetic blueprint that reveals how individuals are designed to operate in the world. There are five main types in human design: Manifestors (initiators), Generators (inspired doers), Manifesting Generators (multi-passionate hybrids), Projectors (guides), and Reflectors (mirrors of truth). Each type has a unique way of interacting with the world and making decisions. Conditioning can lead individuals to pursue goals and desires that are not truly aligned with their authentic selves. Human design helps individuals recognize their true desires and superpowers, allowing them to break free from societal expectations and conditioning. In human design, understanding one's strategy and authority is crucial. For example, Generators are encouraged to respond to external stimuli and trust their gut feelings, which helps them identify what truly lights them up and brings them energy. BEST MOMENTS "Human design is a synthesis of four ancient wisdoms which are Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system." "The more I was becoming aligned to my design, the more I had authentic desires, authentic things I wanted to manifest." "What human design often shows us is that the thing we want to fix or change is actually something that is our superpower." "The most amazing thing could turn up in your life, but if you have no passion, no energy, no lit up for it, then it's just not correct for you." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Check out Leela products at leelaq.com and use code ANGELA to save 10% ABOUT THE GUEST Emma Dunwoody is a Human Design Expert, Master Coach, Behavioral Specialist and host of the #1 Global Human Design Podcast. She wakes people up to the power within them using her unique method of Transformational Human DesignÔ, a system of self-knowledge and guidance unlike anything else that exists. Her vision is to take Human Design mainstream so it becomes more widely accepted than any other global profiling, behavioral or healing system — she believes it will transform personal development, education, and business forever. Emma wants to inspire everyone to unlock their inner wisdom, take their power back and feel deeply confident in the decisions they make. This will create a population that values themselves and courageously lives their truth, which will deliver us to a new paradigm of peace, joy, and abundance. 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 r

Everyone wants to burn more fat and stay healthier, but what's the best way to go about it? In this short, sharp biohack episode, Angela flies solo to tell you about three ways to dynamically reduce your body fat and set yourself up for a leaner life in general. KEY TAKEAWAYS We can often confuse our minds and bodies with a variety of diets, and get caught up in copying the success of others. We need to remember that certain diets don't work for everyone. A great way to add protein into your first meal of the day is to add greek yoghurt with a small handful of almonds and raspberries or blueberries. Look for ways to bring more movement into your day, even if it's just getting up more regularly. At places such as work, set small alarms and make sure you're doing something to raise your heart rate. BEST MOMENTS 'All of us have that little bit we'd like to lose' 'Nice fibre, healthy fats and some proteins' 'If you employ these principles, you are going to burn more fat' VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting 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 Siim Land, the author of "The Longevity Leap," to discuss the intricacies of aging and the various factors that influence longevity. Together, they look into the biological mechanisms behind aging, including mitochondrial dysfunction and chronic inflammation, while also exploring the concept of peak physical performance across different life stages. Siim also discusses the importance of exercise, particularly cardiovascular training and strength training, in enhancing VO2 max and overall health. KEY TAKEAWAYS Aging is a complex process influenced by various factors, including cellular dysfunction, mitochondrial health, and chronic inflammation. Key characteristics of aging include telomere shortening, cell senescence, and loss of autophagy. Different aspects of physical performance peak at various ages. While metabolic health is generally best in the teenage years, muscle strength peaks in the early 30s for men and early 40s for women. After the 30s, many individuals may start to experience a decline in health, often exacerbated by a sedentary lifestyle. VO2 max, a measure of maximum oxygen consumption during exercise, is crucial for longevity and overall health. It can be improved through both low-intensity and high-intensity cardiovascular exercises, with longer intervals (2-4 minutes) being particularly effective for enhancing VO2 max. Strength training is essential for maintaining muscle mass and strength as one ages. Focusing on compound lifts (like squats and deadlifts) and progressive overload is key to promoting muscle growth and functional fitness, which are linked to reduced mortality risk. BEST MOMENTS "The average person doesn't usually lift weights after their 20s... A lot of it is also just because of being sedentary and not actually lifting anything." "If you want to improve your overall cardiorespiratory fitness, then you need to address all of the heart rate zones as well to increase your fitness." "Chronic inflammation is pretty central to aging and all the whole chronic diseases as well." "I think there's no evidence that multi-day fasting has benefits or that it would be providing any unique benefits that you wouldn't get from just a regular healthy diet." - VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting The Longevity Leap Book Siim Land - https://www.siimland.co/ Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.com/angela Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 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 Peter Sage to discuss the transformative power of auto-suggestion and affirmations as discussed in Napoleon Hill's "Think and Grow Rich." They explore the importance of aligning one's heart and mind to effectively reprogram self-beliefs and self-image, and look at the critical role of environment and peer influence in shaping our thoughts and behaviours, highlighting how conformity can impact personal growth KEY TAKEAWAYS Auto-suggestion and affirmations are essential tools for self-development, but they are only effective when there is alignment between the heart and mind. Self-doubt can undermine the impact of affirmations. The people you surround yourself with significantly affect your self-image and beliefs. Being in a positive environment with like-minded individuals can enhance personal growth, while a negative environment can lead to conformity and stagnation. Humans are naturally programmed to conform to their environment. This means that if you are surrounded by negative influences, you are likely to adopt similar behaviours and mindsets, making it crucial to choose your environment wisely. The brain's reticular activating system filters information based on what is deemed important, such as personal relevance or safety. Understanding this system can help individuals focus on what they want to attract into their lives. BEST MOMENTS "Most people are too busy running around in the level that I call by me... you're swimming upstream against the current of life." "Affirmations don't really do anything if your heart and your mind aren't aligned. If you've got any kind of self-doubt, you're basically putting lipstick on a pig." "We don't get to vote on whether or not we get programmed. We only get to vote on how we want to be programmed." "If you're hanging around with people that have low self-esteem, I don't care how great you are walking into that environment. Over time, environment wins." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Click here to listen to the full episode with Peter Sage Get 10% off Magnesium Breakthrough with code ANGELA10 at www.bioptimizers.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. 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.

Get 50% off your Brain Map at Peak Brain with code ANGELA at www.peakbraininstitute.com In the first of a two-part conversation, Angela talks to Dr Andrew Hill, a brain mapping expert, to explore the intricacies of brain mapping and its implications for optimising mental performance and overall well-being. They discuss the science behind brain waves, the importance of sleep quality, and how various lifestyle factors, such as diet and exercise timing, can influence cognitive function. Andrew shares insights on the significance of deep sleep, the role of nutrition in brain health, and the effectiveness of sleep trackers, while debunking common myths about circadian rhythms and light exposure. KEY TAKEAWAYS Brain mapping involves measuring the brain's resting resources using EEG to analyse brainwave patterns. It helps identify tendencies related to attention, stress, sleep, and cognitive processing, rather than specific thoughts or feelings. Quality of sleep is crucial for cognitive function and overall health. Poor sleep can lead to issues like memory difficulties and cognitive decline, but improvements in sleep quality can lead to quick recovery in brain function. Eating patterns significantly influence circadian rhythms. Fasting before bed and timing meals appropriately can enhance sleep quality and metabolic health. Morning activity in a fasted state is also beneficial for regulating circadian rhythms. While sleep trackers can provide insights into sleep duration and patterns, they may not accurately measure the quality of deep sleep or REM sleep. Self-reporting on sleep quality can be just as effective as using these devices. BEST MOMENTS "Brain mapping is measuring the patterns, the resting resources in your brain... it’s mostly picking up how you tend to be. The resources in terms of their general way of being." "If you have a habit of eating before bed, you're going to chronically be under-rested because you're not getting into deep sleep." "I think humans are ultimately quite adaptable... people that think they're night owls are people that have dysregulated circadian rhythms." "The most sophisticated sleep trackers are no more accurate than self-report after a month of self-report." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting AG1 Special Offer - https://www.drinkag1.com/angelafoster Enhance your metabolic flexibility with Lumen - Click here and use code ANGELA to save $50 on your purchase ABOUT THE GUEST Dr. Andrew Hill is the founder of Peak Brain Institute and a leading neurofeedback practitioner and biohacking coach for clients worldwide. He has lectured on psychology, neuroscience, and gerontology at UCLA’s Department of Psychology where he received a PhD in Cognitive Neuroscience. At Peak Brain, Dr. Hill provides individualized training programs to help you optimize your brain across goals of stress, sleep, attention, brain fog, creativity, and athletic performance. He is the host of the Head First podcast and continues to do research on attention and cognitive performance. Instagram: @andrewhillphd @peakbrainLA Youtube: www.youtube.com/DrHill/ Websites: www.peakbraininstitute.com www.andrewhillphd.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. 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 mat

Angela is joined by Dani Gordon to discuss the importance of brain flexibility and resilience. They explore various techniques to optimise brain function, including simple mind-body practices like breath work and meditation. Dani emphasises the significance of matching practices to an individual's current state and journey phase, as well as the benefits of SMR training for achieving calm focus and stress resilience. KEY TAKEAWAYS Flexibility in changing brain states is crucial for resilience and optimal performance. Simple mind-body practices, such as breathwork, can help reduce stress and improve brain function. SMR neurofeedback can promote calm focus and resilience to stress. Tailoring practices like cold therapy and sauna to individual needs and tolerance levels is essential for effectiveness. Ketamine therapy, combined with psychotherapy, can be an effective treatment for chronic pain and depression. BEST MOMENTS "So it's actually the ability to flexibly change states is so important." "SMR is actually similar to the flow state. So there's high-tech ways of hacking it, there's low-tech ways of hacking it." "It's finding what is the best way for you to tap into your flow state, really." "Ketamine psychotherapy is a treatment we can do now in the UK for treatment-resistant chronic pain and for treatment-resistant depression." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingUse ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine Link to full episode - https://link.chtbl.com/EP214 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 the remarkable Julie Gibson Clark, who’s achieved high rankings on the Rejuvenation Olympics leaderboard, focusing on reversing her biological age through lifestyle choices. Julie delves into her early experiences with nutrition and the impact it had on her performance as a young swimmer, as well as her transition to a healthier lifestyle in her thirties, including naturopathic interventions and the role of nutraceuticals in improving her well-being. Julie also emphasises the importance of intuition in guiding her health decisions and highlights the significance of a nutrient-rich diet, regular exercise routine, and daily meditation practice in maintaining her overall health and longevity. KEY TAKEAWAYS Prioritise self-care and establish a routine that includes meditation, exercise, and healthy eating habits to manage stress and promote overall well-being. Listen to your body and intuition, adjusting your lifestyle and routines as needed to maintain balance and health. Consistency is key, even when faced with challenges such as parenting or health issues, finding ways to adapt and stay committed to self-care practices. Incorporate mindfulness practices like meditation to improve sleep quality and reduce stress, even in the midst of busy or challenging times. Flexibility and grace are essential in balancing self-care with responsibilities, allowing for adjustments in routines to accommodate changing circumstances. BEST MOMENTS "I was lucky that I was a swimmer and then we had to do weights as part of swimming. When you start seeing the results, you're like, whoa, okay, I'm going to stick to this." "I love transcendental meditation. I thought I was trying to teach myself meditation for years." "It's similar, isn't it, to Vedic meditation, where you use a mantra. For anyone who's doubting this around meditation and thinking, do I have time?" VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingUse ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine ABOUT THE GUEST Julie Gibson Clark, a former structural engineer turned recruiter, spent over a year holding the 2nd ranked spot on the Rejuvenation Olympics leaderboard (prior to the recent rule change). Based in Phoenix, Arizona, this single mother competes on a budget of under $150 per month. Despite her modest budget, Julie's biohacking routine is refreshingly simple: a focus on mindset, regular exercise, sauna sessions, a vegetable-rich diet, and a selection of affordable supplements. Her recent DNA methylation test revealed a remarkable aging pace of just 65 days for every 100 days, highlighting that significant longevity benefits are achievable without substantial expense. Julie’s results demonstrate that effective biohacking for longevity can be accessible to everyone, regardless of their financial status. Julie looks forward to sharing more with you about her daily routine and the practices that helped her achieve such impressive results. 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 shoul

Angela is joined by Claire Bailey to talk about the importance of monitoring and reducing visceral fat for overall health, particularly as individuals age. They look into the risks associated with visceral fat, such as inflammation, insulin resistance, and the development of diabetes. Claire highlights the potential for reversing damage caused by visceral fat through weight loss and dietary changes, emphasising the benefits of targeting visceral fat for improved health outcomes KEY TAKEAWAYS Reduction in visceral fat is crucial, especially for women going through perimenopause, as it can lead to health risks like diabetes. Visceral fat wraps around organs, causing inflammation and insulin resistance, but can be reversed through weight loss and draining fat from the liver and pancreas. Monitoring visceral fat is essential as it can be an early warning sign of metabolic syndrome, diabetes, and even certain types of cancer. Getting into ketosis by burning fat as fuel instead of sugar, through a low-carb Mediterranean-style diet and rapid weight loss, can help reverse insulin resistance and flatten the glucose curve. Including pulses, whole grains, and fibre in the diet can support the microbiome and make the nutrition plan sustainable and accessible for long-term health benefits BEST MOMENTS "Visceral fat is the fat that as you put on weight and particularly if you tend to eat a sort of rather sugary starchy diet, it invades the gut and wraps around the organs and affects particularly the liver and the pancreas." "There's very interesting research by Professor Roy Taylor who shows very clearly using scans that if you can drain that fat from the liver, the pancreas and around the central part of your body, visceral fat, you can actually reverse that damage." "It alerts you because every time you sit down you feel like your skirt or your trousers or your jeans are a little bit tight and so it's a reminder I think." "I think it's very important because the longer your blood sugar and the higher, the longer it lasts for, it's during that time that it's doing the damage." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingUse ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 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 engages in a frank and candid conversation with the great Andy Ramage, who shares his journey of giving up alcohol and the positive impact it had on his life. Andy discusses his personal experience of transitioning from a high-paced, alcohol-fuelled lifestyle to one focused on health, fitness, and personal growth. He highlights the importance of building healthy habits, setting goals, and staying committed to change, as well as emphasising the significance of overcoming ambivalence towards alcohol and creating a compelling future without it. KEY TAKEAWAYS Encouraging the adoption of healthy behaviours and habits, such as exercise and journaling, can create a positive loop of motivation and success. Recognising that setbacks and failures are a natural part of the journey towards change can help individuals bounce back stronger and continue on their path. By setting clear goals and values, individuals can train their brains to filter out information that aligns with their aspirations, leading to more focused and purposeful actions. Utilising alcohol-free alternatives in social situations can help individuals feel more comfortable and confident while socialising without alcohol. BEST MOMENTS "Life had plateaued a little bit. I'd got early onset heart disease I'd just discovered. My relationships were somewhat strained and it was a real awakening of Actually, what are we all doing? This is nuts." "I think it's ambivalence, that love-hate relationship in our brain with alcohol, which most people carry. So there's that moment of awareness of, actually, I think this is not serving me anymore." "When we can get so caught up in the steps, and that is a necessary part of it, like you say, you have to do the work, but you also have to switch your mind on to what's important." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingUse ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine Episode - Unmasking Me: Life-Changing Lessons from a Year Without Alcohol https://link.chtbl.com/A_Year_Without_Alcohol ABOUT THE GUEST Andy Ramage is a leading expert on how alcohol impacts peak performance across all areas of life. He believes that 70% of people in the UK are underperforming in life because of their alcohol habits, without even realising it, from health and fitness, to business, work, to relationships.....everything. Former professional footballer and founder of two major stock brokerages, Andy Ramage recently celebrated his 10-year alcohol-free anniversary , something that he has charted along the way, inspiring thousands of others to do the same. He's been described as the 'Godfather' of the alcohol-free world after initially founding the One Year, No Beer campaign which has helped thousands and still runs today. Two years ago he also co-founded the Dryy app which already has more than 20,000 members. He's a senior trainer with the Professional Footballers' Association, where he shares his mindset, business and life wisdom with the country's top young footballers to help them achieve peak performance throughout their career, fulfill their potential and enjoy life. He also trains alcohol-free coaches through his treble accredited programme. 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

Angela presents a very special recording of her highly popular appearance at the Health Optimisation Summit, in which she discussed the importance of optimising health for high performance, focusing on three key aspects: syncing the biological rhythms, stepping into personal power, and mastering self-reflection. The episode explores the significance of respecting circadian biology, managing stress through recovery, and aligning actions with core values to achieve goals KEY TAKEAWAYS Struggling with burnout is common, especially among women in leadership positions. Optimising circadian rhythms, managing stress, and prioritising recovery are crucial for high performance and health. Heart rate variability can provide insights into stress levels and recovery needs. Setting clear goals, focusing on the process, and celebrating small wins are essential for achieving success. Living in alignment with values, finding flow, and practicing self-care are key to mastering the mirror and stepping into power. BEST MOMENTS "More than 10 million UK employees take time out because of burnout. Burnout costs UK businesses about 700 million a year." "I was a corporate lawyer for many years, pulling all-nighters, weekends of work. What was circadian rhythm? I didn't really respect that." "Within 48 hours of me making that decision, my white blood cell count started to rise. The magic was happening." "Heart rate variability lowers in the luteal phase and in perimenopause and generally with aging. So we may feel less resilient to stress." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fasting Free Women’s Biohacking Training: Harmonise Your Hormones & Banish Burnout - register here - angelafoster.me/training Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 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.

Dr Libby Weaver Nutritional, biochemist and multiple best-selling author talks with Angela about the three pillars of biochemical, nutritional and emotional which underpin her work and why our beliefs and perception drive our behaviours. When we make choices about foods that don’t serve us it’s never about the food it’s the way we distance ourselves from the way we perceive things are when they are not how we want them to be and this fascinating episode explores how the combination of science, belief systems and nutrition is key in achieving effortless weight loss. KEY TAKEAWAYS There are consequences to shifts in our bio-chemistry There is no one way for everyone to eat because everyone is different. What everyone should do is eat a diet that is based on real wholefoods The focus needs to be on creating good energy and nourishment Detoxification is a process that is always going on inside of us but can be impacted by lifestyle choices Detoxification is a change process; the liver takes toxic substances and changes them so that they become harmless Eating a wide range of whole real foods supports the liver with detoxification Constantly elevated stress levels start to change the fuel the body perceives as being safe to use When the body is under stress it looks for a fast-burning fuel and it looks to glucose. The pattern of adrenalin production today has resulted in inflammatory compounds in the body High levels of adrenalin create inflammation and cortisol has to increase to deal with this Your body responds to the information you give it Our actions are driven by our beliefs and how we perceive ourselves We construct ourselves and live as if we need approval and in unpacking the beliefs you have created you need to be flexible about how others perceive you You have to do the inner work if you want to make changes to your beliefs It’s never about the food its always about the emotions Humans will do more to avoid pain than gain pleasure Ask yourself if what you are thinking is really true? BEST MOMENTS ‘Every single second there are billions of biochemical reactions going on inside of us that create how we feel, function and look’ ‘We are completely governed by how we feel’ ‘Life can be incredibly challenging and simultaneously mind-blowingly magnificent’ VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityUse ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 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 Andrew Steele, to talk about the world of vitamin supplements and anti-aging compounds, exploring the scientific evidence behind their effectiveness. The discussion covers the antioxidant theory, the role of free radicals in aging, and the potential impact of supplements like vitamin C, vitamin E, NMN, and rapamycin on lifespan. KEY TAKEAWAYS Vitamin C and E, known for their antioxidant properties, have shown minimal or negative effects on lifespan in studies. While antioxidants were once thought to combat free radicals and slow aging, free radicals also serve important functions in the body, such as signalling and immune defence. Limited evidence for specific anti-aging compounds: Compounds like NMN and NR have shown mixed results in human and mouse trials, with no strong evidence supporting their effectiveness in aging. Studies in mice have demonstrated that rapamycin can extend lifespan, even when administered later in life, showing potential as an anti-aging intervention. BEST MOMENTS "Vitamin C, for example, doesn't have any effect on lifespan. Vitamin E can actually reduce your lifespan, albeit very slightly, based on the results coming from these studies." "We now know that it's not quite as simple as that antioxidant theory would imply." "Rapamycin extended their lifespan anyway. They lived about 10% longer than mice that weren't given the drug." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityUse ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine Link to the full episode: https://link.chtbl.com/EP335 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.

For this special REPLAY episode, Angela welcomes back Dr Neil Paulvin back to the show, to talk about the latest in longevity science and transformational therapies - including biohacks such as spermidine, how to reverse our biological age, NAD and peptides - as well as much, much more. KEY TAKEAWAYS Women need progesterone and oestrogen for muscle building and brain health, cognition, energy and more. Recent research has suggested that delaying menopause may work to serve health in these terms. The key to longevity and long term health lies in the "Core 4" - sleep, exercise, diet and stress management. Circadian rhythm in particular can markedly affect the immune system. For women in their forties, the decade in age itself is one of the busiest. Families are being raised if they've had children, career demands are at an all-time high. Energy demands are very high, and hormonal disruption is taking place. Mitochondrial health is crucial. SS31 was founded by two scientists and hangs on the inner membrane of the mitochondria, and has been found to be a very good antioxidant. It also has been found to have an anti-inflammatory component, and can help with tendonitis. BEST MOMENTS 'When we look at menopause, it brings with it potential adversities in terms of health' 'Sleep is when we recycle our hormones and increase the number of hormones we need' 'This has the most hallmark checks of any product in the world' 'I do believe in higher doses of both to get the real benefit of it' VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine ABOUT THE GUEST Dr. Neil Paulvin is a multiple board-certified physician with certifications in Family Medicine, Osteopathic Manipulation, and Anti-Aging and Regenerative Medicine. His practice in Manhattan combines traditional and alternative medicine to help patients live a healthy lifestyle and perform at their best. He has helped Fortune 500 executives, Olympic athletes, top trainers, and A-list celebrities optimize their health, recover faster from injury, and improve their sports performance. Dr. Paulvin is an expert in peptide therapy, sports medicine, mitochondrial health, Bioidentical Hormone therapy, Longevity Medicine, and the brain-gut connection. As a leading expert in biohacking and human optimization, Dr. Paulvin is recognized for his exceptional work applying a hyper-personal approach to help his patients move beyond the baseline. He has spoken on the Peptide Summit, The Biohacking Congress, and on top health podcasts about how to improve brain health, regulate hormones and boost sports performance. Dr. Paulvin has been featured in the NY Post, Nutritious Life, Fasting MD, SHAPE.com, Bustle.com and many other national publications and podcasts. 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

Angela and special guest, Simon Alexander Ong discuss the concept of navigating the challenging "messy middle" phase when pursuing goals. They emphasise the importance of embracing the journey, detaching from specific outcomes, and adapting to unforeseen obstacles. They also highlight the non-linear nature of progress, likening it to different seasons in life where varying challenges and growth opportunities arise KEY TAKEAWAYS Embrace the messy middle of any journey, as plans may deviate and unexpected obstacles may arise. Focus on falling in love with the journey and detach from the outcome to adapt methods and processes as needed. Recognise that there is no perfect straight line in any path and that progress may not always be linear. Understand that reality is subjective and perception determines our reality, allowing us to choose new thoughts to re-engineer our choices. Choose to view life through a positive lens, believing that the universe is conspiring in your favour, to have a more productive and positive response to unexpected events. BEST MOMENTS "I think it's a case of reminding ourselves of some basic facts that we tend to forget when we're on that journey. It's very messy in the middle." "No plan would have had that in their projections. And so I think when we consider the messy middle, first we got to realise that any plan we put together is always going to not go 100% to plan." "There is no perfect straight line in any path." "We all go through different seasons of our life, just like we go through different seasons of a year." VALUABLE RESOURCES Link to full episode Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster 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 welcomes back Dr Lara Briden, to talk about her new book, "Metabolism Repair for Women" and the impact of modern food supply and environmental toxins on metabolism, particularly in women. Dr Briden delves into the concept of insulin resistance and metabolic dysfunction, highlighting the intergenerational effects and the role of epigenetics, as well as various indicators of insulin resistance, including symptoms like constant hunger and weight gain around the middle. KEY TAKEAWAYS Metabolic dysfunction, such as insulin resistance, is influenced by factors like modern food supply, environmental toxins, and genetic predispositions passed down through generations. Common symptoms of insulin resistance include feeling hungry all the time, gaining weight around the middle, high cholesterol, high triglycerides, fatty liver, skin tags, and blood sugar fluctuations. Dr Briden recommends key nutritional supplements for improving metabolic health, including magnesium, taurine, choline, inositol, and glycine, which can help with insulin sensitivity, nervous system balance, and overall health. The autonomic nervous system plays a crucial role in metabolic health, and strategies to support it include stress management techniques, outdoor light exposure, human connection, and regular ovulation for women. Berberine, similar to metformin, can improve insulin sensitivity and reduce metabolic endotoxemia, making it a potential supplement for addressing gut health and blood glucose control BEST MOMENTS "Something bad has happened in the environment and the food supply." "This problem is a combination of food supply and environmental toxins." "I think it's really important to recognise that what works for someone isn't necessarily going to work for somebody else." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to previous episode with Dr Lara Briden - https://omny.fm/shows/high-performance-health/104-hph Dr Lara Briden's books - https://geni.us/drlarabridenbooks 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 and special guest, Nate Palmer, explore topics such as carb backloading, post-exercise refueling, and the importance of weight training for women's health. They also share insights on how to improve Lumen scores and the impact of factors like hydration and meal timing on metabolic flexibility. KEY TAKEAWAYS Refueling post-exercise by consuming carbohydrates at the end of the day can optimise the body's natural storage and use of glycogen for energy rather than fat stores. Avoiding high-intensity interval-style workouts, especially for women in their 40s and beyond, can be beneficial for hormonal function, bone density, and overall health. Incorporating protein and carbs post-workout, especially after glycogen-depleting workouts, can aid in recovery and energy levels. Eating earlier in the night, staying hydrated, and avoiding late-night meals can help improve Lumen scores and shift the body into fat-burning mode BEST MOMENTS "You're optimising for your body's natural storage and you're using that glycogen for energy rather than for fat stores." "I think women associate it's workout equals bootcamp. I think we need to start breaking that stigma because I think for a lot of women, especially as we enter menopause and are getting a little bit older, it becomes very important to work on the weight training workouts." "Weight training is something where women in particular really need to focus. And I think a bit of plyo to help with bone density but not as much as people think." "I've always thought that you have like an hour, 60-minute window after your workout that if you don't drink a protein shake, all of your gains are going to shrivel up and die." VALUABLE RESOURCES Link to original episode Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster 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.