High Performance Health

Angela talks to author and psychedelics expert Matt Zemon, about psychedelics and their potential for personal growth and healing. Matt shares his personal journey with psychedelics, including his first experience and the profound insights he gained. They discuss the importance of intention, set, and setting when using psychedelics, as well as the different types of psychedelics and their effects. Matt emphasises the role of integration in harnessing the transformative power of these substances and how they can help individuals connect with their true selves and experience a sense of interconnectedness KEY TAKEAWAYS Psychedelics can be a catalyst for personal growth and self-discovery, but they are not a cure-all and should be approached with caution. The three key factors for reducing risk when using psychedelics are source (knowing where the medicine comes from), set (having the right mindset and intention), and setting (creating a safe and supportive physical environment). Different psychedelics have different effects and purposes. For example, MDMA can be used for treating PTSD, psilocybin can facilitate deep introspection, and DMT can provide profound spiritual experiences. Integration work is crucial after a psychedelic experience to incorporate the insights and lessons into everyday life. Psychedelics can also be beneficial for end-of-life care, helping individuals and their families navigate the process with more peace and acceptance. BEST MOMENTS "The first thing they're going to do is quiet down your default mode network. So that's that inner narrator that is constantly telling you you're not enough, you need to do more, you're not worthy." "I think that combination of three medicines over a few days is really a powerful arc." "It's so interesting what you're saying. So interesting. I remember being with my father when he passed away and just realizing in those final moments, the just how much human touch could make a difference." 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 Matt Zemon - https://www.mattzemon.com/ AG1 Special Offer - https://www.drinkag1.com/angelafoster Angela's episode with Dr Dani Gordon on Medical Cannabis, CBD and Resilience - https://link.chtbl.com/EP214_Dr_Dani_Gordon ABOUT THE GUEST Matt Zemon, MSc, a passionate advocate for responsible psychedelic use, holds a Master's in Psychology and Neuroscience of Mental Health from King’s College London. As an entrepreneur, he co-founded HAPPŸŸ for psychedelic-assisted therapy, PSYCHABLE connecting seekers with practitioners, and TAKE2MINUTES, a nonprofit promoting mental wellbeing. Author of "Psychedelics for Everyone," Matt guides individuals through transformative psychedelic experiences, fostering purpose and understanding. His work seeks to redefine perceptions, emphasizing the therapeutic potential of psychedelics for personal growth and healing. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. CONTACT DETAILS Instagram Facebook LinkedIn

www.angelafosterperformance.com/hormones Angela discusses the topic of oestrogen and its impact on women's health during perimenopause, focussing on the various symptoms that can arise when oestrogen levels drop, such as hot flashes, brain fog, low mood, irritability, and anxiety. Angela provides valuable nutritional strategies to support healthy oestrogen levels, including incorporating phytoestrogen-rich foods like nuts, flax seeds, soy, and red clover. Omega-3 fatty acids from sources like oily fish and grass-fed meat are recommended to boost serotonin levels and alleviate mood-related symptoms. Cruciferous vegetables, probiotics, and foods rich in polyphenols are also highlighted for their ability to support gut health and oestrogen metabolism. KEY TAKEAWAYS Phytoestrogens, found in foods like nuts, flax seeds, soy, red clover, pomegranate, and kudzu, can help alleviate menopausal symptoms by improving oestrogen levels. Omega-3 fatty acids, found in oily fish like salmon, mackerel, anchovies, sardines, and herrings, can help boost serotonin levels and improve mood during perimenopause. Cruciferous vegetables, such as broccoli, cauliflower, cabbage, bok choy, brussels sprouts, kale, mustard, kohlrabi, and turnip, contain DIM, which can shift oestrogen metabolism to favour healthy oestrogen metabolites. Consuming probiotic-rich foods like live yogurt, kefir, sauerkraut, kimchi, kombucha, and limited amounts of sourdough bread can support a healthy microbiome and oestrogen levels. Calcium D Glucarate, found in fruits and vegetables like Brussels sprouts, broccoli, cabbage, and apples, can inhibit enzymes that contribute to breast and colon cancer and reduce oestrogen absorption from the digestive tract. BEST MOMENTS "Perimenopause can be a bit of a curve ball for many women." (Host) "Phytoestrogens have healthy oestrogen-like activity that can help alleviate menopausal symptoms." (Host) "Omega-3 fatty acids can help improve low mood and serotonin levels." (Host) "Cruciferous vegetables contain DIM, which can shift oestrogen metabolism to favour friendly oestrogen metabolites." (Host) "Good quality fats are associated with a lower risk of heart disease and breast cancer." 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 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

Angela talks to special guest, John R. Miles, author of the book "Passion Struck." John shares his personal journey of resilience and overcoming challenges, including a traumatic brain injury. He discusses the importance of inner grit and perseverance in pursuing one's passions, and emphasises the need to break free from a routine that lacks fulfilment and offers practical advice on how to align intentions with actions. He also explores the concept of self-mastery and the power of reinvention, delving into the mindset and behaviours of high performers, the importance of reading and continuous learning, and the role of intentionality in achieving success KEY TAKEAWAYS The book "Passion Struck" explores the mindset and behaviours necessary for creating a fulfilling and passionate life. The key to breaking free from a life that feels unfulfilling is to align your intentions with your actions and make intentional changes in one area of your life at a time. Developing self-mastery and overcoming self-doubt are crucial components of living a passion-driven life. Time is malleable, and by optimising your time and being intentional with your actions, you can accomplish more in less time. Reinvention and continuous learning are essential for personal growth and success in a rapidly changing world. BEST MOMENTS "It's really coming down to this feeling of, do you want to keep perpetuating a life where you're making other people's dreams come true, but you're not making your own dreams come true?" "To break free from that, it's not something that's just done overnight. I think the first thing that you've got to do is create awareness that you have these behaviours in the first place." "The upper limit problem is something that a lot of us face, we tend to think that we can only grow so far." "The more intentional actions that you start taking in these micro choices that make up your day, the easier that path is going to become." 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 John R Miles - https://johnrmiles.com/ AG1 Special Offer - https://www.drinkag1.com/angelafoster ABOUT THE GUEST John R. Miles, a leading authority on intentional behavior change, personal growth, and mattering, is a beacon of inspiration and transformation. As a celebrated leader, captivating keynote speaker, and the host of the award-winning podcast “Passion Struck with John R. Miles,” he’s on a mission to help individuals unlock their untapped potential, challenge the status quo, and embark on a journey toward a profoundly meaningful and purpose-driven 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. CONTACT DETAILS Instagram Facebook LinkedIn

Angela and guest Dr Sarah Hill discuss the fascinating research on the stress response and cortisol in relation to hormonal birth control, highlighting the profound influence of sex hormones on the body and how women on hormonal birth control have a blunted cortisol response to stress. KEY TAKEAWAYS Women on hormonal birth control have a blunted cortisol response to stress. Cortisol is beneficial in the short term for coping with stress and memory formation. Chronic exposure to cortisol can be detrimental to the body, leading to a shutdown of the stress response. Women on the birth control pill exhibit a blunted cortisol response similar to individuals with PTSD or trauma. The first three months of birth control pill use may cause the HPA axis to go into overdrive, leading to a shutdown of the stress response. BEST MOMENTS "Cortisol helps our body and our brain cope with whatever it is that we're experiencing that's stressful." "Women who are on the birth control pill exhibit this blunted cortisol response to stress because they essentially have the HPA axis, which is the brain adrenal axis, which is the thing that drives cortisol release and regulates cortisol release." "I think the body goes into cortisol overdrive when you go on the pill, and I think it probably has to do with the progestins binding to these cortisol receptors." 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 Episode 101 - https://omny.fm/shows/high-performance-health/how-the-pill-changes-everything-your-brain-on-birt 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

Angela is joined by Kristen Holmes, to discuss the features and benefits of the WHOOP physiological monitoring device. They delve into the concept of recovery and how WHOOP helps individuals understand their body's response to external stress. They also explore metrics such as heart rate variability, strain, and sleep consistency, highlighting their importance in achieving optimal health and performance, looking at the impact of circadian rhythms, light exposure, and sleep-wake times on overall well-being. KEY TAKEAWAYS WHOOP is a 24/7 physiological monitoring device that tracks heart rate, heart rate variability, strain, and sleep. Recovery is a key metric that measures how well your body is adapting to external stressors. Sleep regularity, or consistent sleep-wake times, is crucial for optimal health and functioning. Heart rate variability is a measure of your body's ability to adapt to stress and is associated with improved cardiovascular and metabolic function. Strain is a measure of cardiovascular load and can be influenced by factors such as exercise intensity, sleep, and stress levels. BEST MOMENTS " We want to try to get ourselves into a regular sleep-wake cycle, we want to focus on waking up at a similar time every single day, because what that does is then where our exposure to light is happening at a similar time” "When we started this whole kind of campaign around strain, it was really to understand how hard your heart is working." "I think it's just getting out of this, like, step mindset and thinking about, 'Alright, how hard is my heart working? And how active am I versus sedentary?'" "It’s velocity-based training is kind of what we're understanding how quickly you're moving the weights. And there's an algorithm that helps us understand what that load on your musculoskeletal is." 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 WHOOP - https://www.whoop.com/gb/en/thelocker/podcast-5-kristen-holmes-vp-performance-ncaa-champion-coach/ ABOUT THE GUEST As Vice President of Performance Science at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance. Kristen works with hundreds of the best tactical, professional, surgical teams, corporate, and NCAA Athlete Teams in the world, helping them interpret WHOOP data to optimize training, recovery, and sleep behavior. Kristen's research focuses on the temporal organization of circadian influences and their effect on physiological and psychological resilience. Kristen was a 3x All American, 2x Big 10 Athlete of the year at the University of Iowa, competing in both Field Hockey and Basketball, and a 2021 University of Iowa Hall of Fame Inductee. 7-year member of the U.S. National Field Hockey Team and one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and a National Championship at Princeton University. Kristen has an MIT Sloan Artificial Intelligence Certificate, M.A. Psychology, and Sports Performance, B.A., Political Science, University of Iowa, Ph.D. Candidate, University of Queensland. Kristen serves as a Science Advisor to Levels Health, Science Advisor to Arena Labs, Advisor to Evolve Leadership, a Performance Ambassador to Liminal Collective, and sits on the Tactical Leadership Board of Sports Innovation Lab. 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

Angela discusses the importance of controlling the process in order to achieve goals. While we may not have control over the outcome, we can control our actions and focus on the present moment. Angela looks at the need to celebrate wins along the way and avoid comparing ourselves to others, as comparison can be demotivating. She also explores the emotional cycle of change and the stages one goes through when trying to create behaviour change KEY TAKEAWAYS While we may not have control over the outcome, we can control the process by visualising ourselves doing the work and taking steps towards our goals. Instead of focusing on the gap between where we are and where we want to be, it's important to celebrate the progress we make each day. This helps to stay motivated and avoid comparing ourselves to others. The emotional cycle of change consists of stages such as uninformed optimism, informed pessimism, the valley of despair, informed optimism, and success. Pushing through the valley of despair is crucial for achieving goals. Prioritise the actions that will have the most impact on moving closer to your goals. Make small, consistent changes that build self-confidence and self-esteem BEST MOMENTS "Comparison is really the thief of joy." "If you go through that valley of despair and then you kind of step back, you don't continue with what you're doing, you're not going to achieve your goals." "When we follow through on things, that helps to build our self-confidence and our self-esteem." "If you just focus on getting 1% better every day, within 12 months you will be 37 times better." 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 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

Angela is joined by functional medicine practitioner, Dr. Jacey Folkers, who specialises in optimising health through lifestyle changes, peptides, hormone replacement therapy, and supplements. They discuss the importance of prioritising gut health and addressing gut issues, such as leaky gut and malabsorption, which can lead to autoimmune conditions, chronic fatigue, and weight loss resistance. They also delve into the role of insulin resistance in hormone imbalances, particularly in women with conditions like PCOS, and how peptides like semi-glutide can positively influence insulin resistance and improve hormonal balance. KEY TAKEAWAYS Prioritising gut health is crucial for overall health and well-being, especially for individuals who exercise frequently. Insulin resistance can lead to hormone imbalances in women, and addressing insulin resistance can have positive effects on hormonal health. Artificial sweeteners, especially those found in processed foods and drinks, can have negative effects on the body and should be avoided or minimised. Supplementing with key nutrients like magnesium, B vitamins, and antioxidants can support energy production, combat oxidative stress, and promote overall health. Getting adequate sleep is important for optimal health, and prioritising sleep hygiene and creating a consistent sleep schedule can have a significant impact on well-being. BEST MOMENTS “There's no such thing as a magic supplement or magic pill, you got, you still have to do all of the work." "I feel everyone should be taking CoQ10 like after the age of like 35 because it just kind of is going to decline." "I think I just need a lot more relaxation and rest than I because I just go I, I like to go, go, go, go, go. But, that's like humans today." 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 Blokes - https://blokes.co/about/ ABOUT THE GUEST Dr. Jacey Folkers is a doctor of chiropractic, functional medicine practitioner, author, educator, and co-founder of Blokes and Joi. He is a graduate of the University of Nebraska at Lincoln with a degree in Exercise Science and Sports Medicine studies. Dr. Folkers completed his Doctorate degree in Chiropractic from Clevel and Chiropractic College. He continues to stay abreast of the latest medical findings as he continues medical programs and has completed postgraduate studies in areas of clinical nutrition, rehabilitative exercise, and functional medicine. 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

Angela delves into the power of visualisation, discussing goal visualisation and process visualisation. She emphasises the importance of embodying the person who achieves the goals and taking inspired action, and touches on the significance of belief in oneself and the universe's power to help manifest goals KEY TAKEAWAYS Visualisation is a powerful tool for achieving goals, and there are two types: goal visualisation and process visualisation. Goal visualisation involves visualising the outcome and feeling of achieving a goal. Process visualisation focuses on visualising the steps and actions taken to reach the goal. Taking inspired action, developing self-discipline, and releasing attachment to outcomes are important for achieving goals and co-creating with the universe. BEST MOMENTS "You're effectively co-creating with the universe, but you're releasing attachment. That this is going, everything is unfolding for you." "Every action you take is a vote for the type of person you wish to become." "How does your ideal self show up and conduct activities? What kind of decisions does he or she make? What habits and routines do you have to support yourself in that process?" 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 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

Angela is joined by Paul from Mindset Change UK, to discuss the key factors that prevent people from living their best lives and creating the changes they desire. Paul explains that conditioning from the past often holds people back, leading to self-sabotage and an upper limit problem. They delve into the importance of devaluing negative thoughts and programs, as well as the role of coaching in overcoming anxiety and achieving personal growth. They also explore the concept of self-love and the power of mindfulness in shifting mindset. KEY TAKEAWAYS Conditioning from the past often prevents people from living their best lives. Conditioning can occur at any age, not just during childhood. Anxiety is often caused by neglecting emotional and physical needs. Seeking help and coaching is important for personal growth and overcoming limitations. Focussing too much on the mind rather than the mind-body-heart connection can also lead to anxiety. Devaluing negative thoughts and programs is important in order to break free from them and create new, positive beliefs. BEST MOMENTS "We can have what's known as an upper limit problem. So some people get to a certain level when it comes to success and then they do everything they can to sabotage the hell out of it." "There is a lot of science talking about what we pick up conditioning-wise from our parents and adult caregivers as we were growing up." "The more we begin to devalue it and make it boring... the more quickly we change." "If you're not seeking help, you're falling into the trap of staying miserable. You're falling into the trap of struggling, which is another way of you not reaching your goals." 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 ABOUT THE GUEST Paul Sheppard is a life-transforming anxiety and mindset coach, hypnotherapist, and host of the top ten Mindset Change podcast. He is on a mission with his holistic approach to help everybody set themselves free from limiting mindsets and feel less anxious and more empowered. Paul coaches people 121 or in groups online around the world, and you can reach him 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

Angela kicks off the new year with a bitesize episode exploring the real reason why people may not be achieving their goals, and looking at the power of the subconscious mind, which directs 90% of our actions. To achieve our goals, Angela suggests developing habits and rituals that become automatic, highlighting two potential obstacles: values that are not aligned with the goal and hidden commitments in other areas of life KEY TAKEAWAYS The subconscious mind plays a significant role in directing our actions and behaviours, with 90% of our actions being driven by the subconscious. To achieve goals, it is important to establish habits and rituals that become automatic and aligned with our values. Hidden commitments can hinder goal achievement, and it is crucial to identify and address them. Resistance and hidden commitments are different, with resistance being the feeling of not wanting to follow through on a particular action, while hidden commitments arise from conflicting priorities or commitments. Motivation comes through action, so it is important to start taking action towards goals rather than waiting for motivation to appear. BEST MOMENTS "Now, we know that 90% of what we do is directed by our subconscious mind, not by the conscious mind." "Understanding that you will always act in alignment with your highest values is really, really important." "Resistance is when we feel like we can't sort of or we don't want to follow through on a particular area." "Motivation comes through action. So do not wait for motivation to get started." VALUABLE RESOURCES www.femalebiohacker.com 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 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

Angela is joined by Dr. Stacy Sims, who discusses the updated science and recommendations for women's health and fitness, specifically focusing on the menstrual cycle, perimenopause, and postmenopause. She highlights the importance of adapting exercise and training strategies to accommodate the changes in hormone levels and body composition during these stages. Dr. Stacy Sims emphasises the need for a personalized approach, taking into account individual experiences and tracking of the menstrual cycle. She also discusses the benefits of high-intensity interval training (HIIT) and sprint interval training (SIT) for women, as well as the importance of resistance training KEY TAKEAWAYS Hormone therapy, also known as menopause hormone therapy, is a tool that can help mitigate symptoms of menopause, such as mood swings, sleep issues, and vasomotor symptoms. However, it does not replace the need for lifestyle changes to improve body composition and overall health. Women in perimenopause and postmenopause should focus on high-intensity interval training (HIIT) and sprint interval training (SIT) to stimulate glycolytic activity and enhance mitochondrial health. This type of training can be done through various exercises, such as running, cycling, rowing, or plyometric movements. Resistance training, particularly power-based exercises like deadlifts, squats, and shoulder presses, should be a consistent part of a woman's exercise routine. Periodizing resistance training can help target specific muscle groups and prevent boredom. Supplements like black currant juice concentrate, tart cherry juice, creatine, omega-3s, and vitamin D can be beneficial for women's health. BEST MOMENTS "We have to look at getting some more oxidative capacity. So that's when zone two might come in handy.” "So when we're looking at mitochondria and function, that is all about that high-intensity glycolytic stuff that we're women don't have a lot of so then it causes an up regulation of the Transport mechanisms." "We have two weeks of focus training and then one week of full recovery. And in that recovery week, this is your mobility.” "If you're doing two weeks on one week off, or you're doing three weeks on one week off or whatever it is, you have a six week focus of maybe deadlift or all posterior chain." 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 Episode 94 - https://omny.fm/shows/high-performance-health/094-hp Episode 185 - https://omny.fm/shows/high-performance-health/science-backed-training-sleeping-and-fasting-proto ABOUT THE GUEST STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk. 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

Angela presents a bitesize version of her conversation with John Assaraf, a leading high-performance success coach and behavioural neuroscience researcher, who discusses the main obstacle holding people back from achieving their best lives, which he identifies as ignorance. He explains that ignorance simply means not knowing, and it refers to the beliefs and patterns that individuals have developed over time. John also emphasises the power of the human brain and the potential for individuals to consciously rewire their beliefs and self-image KEY TAKEAWAYS Ignorance is the main obstacle holding people back from achieving their best lives. Beliefs are patterns created and reinforced over time, regardless of whether they are true or empowering. It is possible to deliberately and consciously create new belief systems and upgrade one's self-image. Lack of knowledge and skills is no longer an excuse with the availability of information through technology. Achieving one's fullest potential requires bridging the gap between what is known and what needs to be known and done. BEST MOMENTS "The number one thing holding people back is ignorance. Not knowing what they don't know." "We've become conditioned and hypnotized by what society expects us to achieve." "Belief is nothing more than a pattern that was created and reinforced over time." "The brain is agnostic to truth or fiction. Anything I learned to believe became reinforced." 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 Episode 236 - https://omny.fm/shows/high-performance-health/reprogram-your-brain-to-achieve-any-goal-with-john 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

Angela interviews Brandon Beacham, author of "The Golden Key" and host of the Positive Heads podcast, to delve into topics such as manifestation, spirituality, and consciousness. Brandon shares his journey from a conservative Christian upbringing to exploring metaphysical phenomena and the ultimate nature of reality. They discuss the importance of maintaining a positive mindset, embracing personal growth challenges, and living in resonance with the universe. Brandon also shares his experience with fasting and the benefits it brings to spiritual connection and overall health KEY TAKEAWAYS Trust the mystery and embrace the unknown. Stop trying to figure everything out and trust that everything is happening for your highest good. See everything as a reflection of yourself. Understand that everything and everyone you encounter is a mirror, showing you something about yourself. Practice self-love and release judgment. Recognise your worthiness and let go of comparing yourself to others. Approach challenges with grace and ease. Instead of resisting or judging difficult situations, embrace them as opportunities for growth and learning. BEST MOMENTS "You are as worthy of all the goodness that life has to offer. You are as worthy as any other being ever has been, could be, or will be." "You are the lead actor, actress star in your own private movie, like everything is the prop in your movie, like source is so infinite, there's enough universes for us all to be the star of a universe of a world." "You are so incredibly worthy. So tapping into and knowing that truth and always looking at it through the eyes of humility of like, okay, I'm here to grow and to serve." "Stop trying to figure it all out and resonate with these perspectives that we've shared today. Resonate with trusting the mystery, self-analysing, why is this happening for me? What can I learn from this? How can I grow?" 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 Episode 236 - https://omny.fm/shows/high-performance-health/reprogram-your-brain-to-achieve-any-goal-with-john Episode 275 - https://omny.fm/shows/high-performance-health/the-secrets-to-self-mastery-for-success-and-abunda ABOUT THE GUEST Brandon Beachum is an entrepreneur, thought leader, author, and host of The Positive Head Podcast, as well as the late-night style talk show, Optimystic. Brandon has been a serial entrepreneur since childhood, and in 2011 while living on a friend’s couch he co-founded what is present-day ResortShare. In 2015, ResortShare was named the 569th fastest-growing private company in America in the annual Inc. 5000 fastest-growing companies list. Later that same year was when Brandon began The Positive Head Podcast, which to date has amassed over 15M downloads and has consistently rated in the Top Five in the “Spirituality” category on Apple. Today, Brandon's primary focus is on helping people shift their perspectives to innerstand the “ultimate nature of reality'' and create more of what they want to see in their world! 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

Angela interviews Dr. Mindy Pelz about the importance of fasting for women, particularly those in perimenopause. They discuss how hormonal changes during this stage of life can impact fasting and offer insights on how to optimise fasting for progesterone production. Dr. Pelz emphasises the need for women over 40 to adapt their lifestyle and diet to support their changing hormones, and shares her personal experience and provides practical tips on tracking cycles, adjusting carbohydrate intake, and listening to hunger cues KEY TAKEAWAYS Estrogen levels fluctuate during perimenopause, leading to symptoms such as hot flashes, changes in skin and hair, and increased insulin resistance. Women over 40 can benefit from fasting to help manage the hormonal changes associated with perimenopause. Tracking menstrual cycles and using hunger as a guide can help determine the optimal fasting and carbohydrate intake for progesterone production. Spotting during perimenopause is a sign that progesterone levels need support, and increasing glucose and nurturing oneself can help regulate the menstrual cycle. Adjusting fasting, carbohydrate intake, and exercise intensity based on hormonal fluctuations can help optimise hormone balance during perimenopause. BEST MOMENTS "The lifestyle you did at 30 is not going to necessarily work for you at 40. The diet and exercise plan that kept you in great shape at 35 doesn't have the same effect at 45." "In the beginning stages of our 40s, our estrogen is going up and down. So what that means to us is that we're gonna have days we feel completely normal, and we're gonna have days where we feel horrible." "When all of a sudden it became day 35, and it didn't appear that my cycle was coming. I used my hunger as insight into what I needed to do." "If you're spotting, that is a clear sign that progesterone needs your help. So let's bring carbs up and let's bring fasting down. And then you'll see that the cycle starts." 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 Episode 249 - https://omny.fm/shows/high-performance-health/intermittent-fasting-for-women-how-to-fast-like-a 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

Angela is joined by Dr. Dale Bredesen, who discusses the prevalence of Alzheimer's disease and the difference between Alzheimer's and other forms of dementia. He emphasises the importance of early detection and treatment, as Alzheimer's is a progressive disease that can be present for many years before symptoms appear. Dr. Bredesen explains the four phases of Alzheimer's and the potential for prevention and reversal of cognitive decline through lifestyle interventions. KEY TAKEAWAYS Alzheimer's disease is a common and devastating form of dementia that affects millions of people worldwide. Alzheimer's is characterized by a progressive decline in cognitive function, including memory loss, difficulty with language and communication, and impaired daily functioning. Early detection and intervention are crucial in managing Alzheimer's disease. The earlier the treatment is initiated, the better the chances of preventing or reversing cognitive decline. Lifestyle factors such as diet, exercise, sleep, stress management, brain training, detoxification, and targeted supplements play a significant role in preventing and managing Alzheimer's disease. Hormone therapy, specifically bioidentical hormone replacement, may be beneficial for women experiencing menopause-related cognitive decline BEST MOMENTS "Your generation is the first generation that does not have to fear Alzheimer's." "We can pretty much prevent it or do early reversals in just about everyone." "We do see people even in late stages where we get some improvement, but they don't tend to come all the way back to normal." "Sleep is one of the ways that you stay sharp, that you improve your processing speed." 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 Episode 212 - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast ABOUT THE GUEST Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor Stanley Prusiner. He was a faculty member at UCLA from 1989 to 1994 and was then recruited by the Burnham Institute to direct the Program on Aging. In 1998, he became the founding president and CEO of the Buck Institute for Research on Aging and adjunct professor at UCSF. In 2013, he returned to the University of California, Los Angeles (UCLA) as director of the Easton Center for Alzheimer’s Disease Research and he is currently a professor. The Bredesen Laboratory studies basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective therapeutics for Alzheimer’s disease and other neurodegenerative conditions, which has led to the publication of over 200 research papers. He is the principal investigator for the Alzheimer’s Disease Research Center at UCLA. He established the ADDN (Alzheimer’s Drug Development Network) with Dr. Varghese John in 2008, leading to the identification of new classes of therapeutics for Alzheimer’s disease. His group has developed a new approach to the treatment of Alzheimer’s disease, the MEND protocol, and this approach has led to the first description of a reversal of symptoms in patients with mild cognitive impairment (MCI) and early Alzheimer’s disease. Dr. Bredesen is the author oftwo New York Times best sellers: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Declineand The End of Alzheimer's Program. 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

Angela shares her tips for navigating the holiday season and finding relaxation and enjoyment amidst the hustle and bustle, stressing the importance of being present and taking time for self-care and quality time with loved ones. Angela suggests practices such as spending time away from social media, engaging in morning rituals like stretching and meditation, practicing gratitude, and getting outside for walks. She also offers suggestions for quick and effective workouts, as well as strategies for maintaining healthy eating habits during the holiday season. KEY TAKEAWAYS Take the time to reflect on what happened in the past year, what you're proud of, and what you loved. This exercise can be powerful in setting the stage for goal setting in the future. During the holiday season, slow down and be present with your loved ones. Disconnect from social media and focus on connecting with those closest to you. Use the holiday season as an opportunity to indulge in self-care activities. This can include stretching, yoga, journaling, meditation, and practicing gratitude. Taking care of yourself can lead to positive mental health outcomes. Spend time outdoors, whether it's going for a morning walk or taking a stroll after a big meal. Being in nature and getting some fresh air can have positive effects on your health and well-being. BEST MOMENTS "I really think if you can give yourself permission... to really kind of focus on you, a bit more self-care, and enjoying time with family and friends." "Gratitude is highly correlated with positive mental health outcomes... it just is such a lovely, lovely thing to do." "Heart rate variability improves when we're doing things that we love, or things that are really in alignment with our highest values." "Reflecting on what you've been doing is a really important part of closing out that year." 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 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

Angela talks to Mia Johanna Dige from Lumen, about the concept of metabolic flexibility and how it impacts our overall health. Mia, a specialist in nutrition and metabolic health, explains that metabolic flexibility refers to the ability to efficiently switch between using fats and carbohydrates as fuel sources. She highlights the importance of metabolic health as a foundation for achieving various health goals and discusses how Lumen, a breath analysis device, can help individuals track their metabolic flexibility in real-time. Mia also delves into the role of stress, fasting, and exercise in optimising metabolic flexibility and shares insights on how to use the Lumen device to personalise nutrition and fasting strategies KEY TAKEAWAYS Metabolic flexibility is the ability to efficiently switch between using fats and carbohydrates as fuel sources. Metabolic health is the foundation for achieving various health goals, such as weight loss, fitness optimisation, and healthy aging. The Lumen device measures the carbon dioxide concentration in breath to determine the percentage of fat and carbohydrate burn, providing real-time information about fuel utilisation. Stress can negatively impact metabolic flexibility and fat burn potential, so managing stress levels is crucial for optimising metabolic health. The Lumen device can be used to optimise fasting by tracking fasting duration and identifying the ideal window for breaking the fast to avoid physiological stress and overeating BEST MOMENTS "Stress definitely has a huge impact on metabolic flexibility. Individuals in chronic stress or even acute stress are less likely to reach fat burn and more likely to be in carb burn." "If you fast too long, you risk overeating afterwards. It can have a knock-on effect on our hormones where cortisol is stealing away the building blocks needed for progesterone." "We want to optimise our hormonal health and incorporate intermittent fasting, but not put ourselves at risk of going into physiological stress. Lumen can help us find that balance." "The lumen device is a game changer for optimising fasting. It helps individuals track their fasts and make small changes to their fasting window based on their metabolic readings." 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 Take Charge of Your Metabolic Health and save $90 on Lumen with code ANGELA90 at angelafoster.me/lumen 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

Angela talks to Dr Libby Weaver, about how her own beliefs about calorie restriction and intense exercise were challenged when she observed that some individuals were not losing body fat despite their efforts. This realisation led her to delve into the factors that influence the body's ability to burn or store fat. She highlights the role of the nervous system and stress hormones in this process, explaining how constantly elevated levels of adrenaline can impact digestion, fuel utilisation, and cravings for sweet foods KEY TAKEAWAYS The calorie equation is not the sole factor influencing body shape and size. Many people who restrict calories do not see significant changes in body fat or weight loss. The belief that intense exercise is necessary to maintain or achieve a certain body shape is ingrained in society, particularly among women. This mindset can lead to unhealthy habits and unrealistic expectations. Constantly elevated levels of adrenaline, primarily caused by caffeine and psychological stress, can have negative effects on the body. It can lead to compromised digestion, increased desire for sweet foods, and a shift in the body's preferred fuel source from fat to glucose. The stress response has three stages, with the first stage characterized by elevated adrenaline. This stage prepares the body for fight or flight and can create inflammatory compounds. BEST MOMENTS "We were taught that the calorie equation was the only thing that influenced body shape and size." "I ran like that because it was so ingrained in me, in my education that you had to exercise intensely to maintain the way that you are to basically be able to eat." "We really are the first generation of people to have constantly, relentlessly elevated levels of adrenaline and it changes our chemistry." "So many people start their biochemistry being told that glucose is their most effective fuel and they gradually start to lose the ability to use their body fat as fuel." 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 Episode 105 - https://omny.fm/shows/high-performance-health/105-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

Angela talks to Dr Chris Shade about the concept of longevity and the creation of the Longevity Wheel. The Longevity Wheel is a graphical representation of the key factors that contribute to longevity, including Nrf2 and AMPK activation, NAD optimization, sirtuin activation, telomere maintenance, senolytics, and the neuroendocrine system. Dr Shade explains how each of these factors plays a role in promoting longevity and discusses the importance of supplementation and lifestyle choices in optimising these pathways. The conversation also touches on the impact of genetics, the role of inflammation in aging, and the benefits of fasting and exercise. KEY TAKEAWAYS The Longevity Wheel is a graphical representation of the key factors that can affect longevity. It includes Nrf2 and AMPK at the top, followed by NAD, sirtuins, telomeres, senolytics, and the neuroendocrine system. These factors can be targeted through supplementation to promote a younger version of the body. NAD levels naturally decline with age, and this decline can be accelerated by inflammatory processes. Supplementing with NAD precursors, such as NMN or NR, can help maintain NAD levels and support mitochondrial function. It is important to balance NAD supplementation with adequate methyl donors to avoid potential side effects. Telomeres are protective caps at the ends of chromosomes that shorten with age. When telomeres become too short, cells enter a senescent state, characterized by inflammation and reduced cell growth. Senolytics, such as quercetin and fisetin, can help remove senescent cells, while maintaining optimal glutathione levels and Nrf2 activation can support telomere health. Fasting and exercise can stimulate autophagy, AMPK activation, and ketone production, which are beneficial for longevity. Intermittent fasting, especially during specific phases of the menstrual cycle for women, can optimise these processes. BEST MOMENTS "The AMPK charge has berberine and resveratrol and cinnamon, which are strong AMPK activators." "Fasting reboots the immune system. It reboots all kinds of stuff. Often, we want to be able to reverse everything without changing our diet, without doing something like fasting, but you need to do that." "You need a lot of methyl groups for those people. And then the more under stress you are, the more methyl groups you generally need." "Fasting stimulates all of this stuff. Fasting is so freaking good because fasting stimulates all of this stuff. Fasting reboots the immune system." 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 The Longevity Wheel - https://www.quicksilverscientific.com/longevity-wheel/ ABOUT THE GUEST Christopher Shade, PhD, founder and CEO of Quicksilver Scientific, continues to be a driving force of development and innovation in Functional and Integrative Medicine, creating high-efficacy detoxification systems for wellness and longevity by employing high-bioavailability delivery systems for nutraceuticals and whole-plant extracts. 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

Angela presents a bitesize version of her conversation with Morgan T Nelson, in which they focus on the four pillars of success and how they can be used to achieve one's goals – aspects which include having a clear vision and outcome in mind, being absolutely clear on what you want and surrounding yourself with people who have similar goals, and taking massive action, aligning your beliefs and values with your goals and maintaining a positive attitude. KEY TAKEAWAYS Having a clear vision is crucial for success Before diving into any goals or strategies, it is important to know your desired outcome and have a clear vision of what you want to achieve. Surrounding yourself with people who have similar goals and aspirations can greatly impact your success. By being in the right environment and connecting with people who are also striving for success, you can learn from each other and support each other's growth. Whether it's through personal development, starting a business, or investing, finding the right vehicle to move you towards your goals is essential. It's important to identify the path or strategy that aligns with your vision and take action accordingly. Timing plays a crucial role in achieving success. Seeing your vision, believing in it, deciding on it, and taking action at the right time are all important factors. Visualisation and belief in your goals can help align your actions and attract the right opportunities. BEST MOMENTS "If you surround yourself with people that have a similar goal... you'll probably start to figure out a thing or two about how to better your own life as well." "All beliefs are completely made up... Why not believe in yourself?" "99% is a bitch and 100% is a breeze." "The third person... They just get up and they just change their sail. No stories, no questions, no complaining. The wind's not blowing my direction." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Episode 281 - https://omny.fm/shows/high-performance-health/how-to-go-from-mentally-and-physically-broken-to-f 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

Angela interviews Chris from Timeline Nutrition about their product, Mitopure. They discuss the importance of mitochondrial health and how Mitopure, specifically urolithin A, can improve mitochondrial function and energy production. They delve into the effects of aging on mitochondrial health and how lifestyle factors, such as exercise and nutrition, play a role. Chris shares the results of their clinical studies, which show improvements in muscle strength, endurance, and skin health. They also touch on the potential cognitive benefits of urolithin A and the future research they are conducting KEY TAKEAWAYS Mitopure, a product developed by Timeline, contains urolithin A, which has been shown to improve mitochondrial health and energy production in cells. Mitochondrial health declines as we age, but lifestyle factors such as exercise and a healthy diet can help maintain and improve mitochondrial function. Clinical studies have demonstrated that taking urolithin A in the form of Mitopure can lead to improvements in muscle strength, endurance, and recovery, even in sedentary individuals. Urolithin A has also shown potential benefits for skin health, including reducing wrinkle depth and improving collagen production. BEST MOMENTS "We were able to see that they were improving their muscle strength without following an exercise regimen as well." "We saw an improvement in leg muscle strength that was statistically significant, about 10% over their baseline levels." "We were improving mitochondrial function when we started going into tissue, into cells that are comprising the skin." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10 ABOUT THE GUEST Timeline is an innovative Swiss health science company that employs today’s leading research and clinical science to develop the next generation of products to promote longevity and cellular health. The company has an extensive intellectual property portfolio, a global strategic partnership with Nestlé Health Science and a successful GRAS (Generally Recognized as Safe) filing with the U.S. Food and Drug Administration (FDA). For more information on Timeline®, please visit www.timelinenutrition.com. Chris Rinsch, PhD, President and Founder Chris Rinsch is president and founder of Timeline (Amazentis). For more than two decades, he has been an innovator in the life sciences arena. Before founding Timeline in 2007, Rinsch worked in venture capital investing in pioneering life sciences companies in the nutrition space and in biotechnology developing cell-based therapies at the Swiss biotech company ISOTIS SA, formerly Modex SA. 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

In this very special edition, Angela reflects on the incredible journey of the podcast and expresses gratitude to the listeners, and to the wealth of the world's best experts who have joined her across this incredible endeavour. Angela has gone back to the vault, and shares the five key lessons she has learned from the past 300 episodes. To celebrate the 300th episode, we are giving one lucky listener a free Lumen - the no.1 bestselling device to master metabolic flexibility. To enter, follow the podcast and leave a review. Take a screenshot and DM it to Angela on Instagram at https://www.instagram.com/angelasfoster/ or email it to [email protected]. The competition closes at 11:59pm on Sunday 26 November 2023 and the winner will be selected at random and announced on Angela's social media. KEY TAKEAWAYS Blending science and spirituality focuses attention, deliberate actions, and accountability for goal achievement. There’s a potential link between birth control and higher risk of major depressive disorder It’s vital to gain an understanding of birth control its mental health implications. We should be supporting the endocannabinoid system, using practices like full-spectrum CBD for enhanced mood, balance, and trauma response. proper nourishment for hormonal balance and improved metabolic health. Ketones signal protective measures for mitochondria, and certain foods can boost metabolism for increased energy and longevity. BEST MOMENTS "Women on the pill actually have a diminished desire for facial masculinity." "Instead of bouncing back from things, what we really want to do is bounce forward” "It's never really about the food, it's always about the emotions. And when we address those emotions and we start to change our beliefs, we can shift our focus away from weight to one of health and energy." "Ketones signal our mitochondria to protect themselves at all costs. This enhances metabolism, boosts your metabolic rate, and turns you from a Prius into a Ferrari while also protecting your health." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Dr Tara Swart - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast Dr Sara Hill - https://omny.fm/shows/high-performance-health/how-the-pill-changes-everything-your-brain-on-birt Dr Dani Gordon - https://omny.fm/shows/high-performance-health/cannabis-cbd-and-resilience-with-dr-dani-gordon Dr Libby Weaver - https://omny.fm/shows/high-performance-health/105-hph Dr Stephen Gundry - https://omny.fm/shows/high-performance-health/unlock-the-keto-code-without-actually-going-keto-a 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

Angela is joined by Annette Verpillot to discuss the fascinating connection between posture, the brain, and overall health. She explains how our ability to fight gravity impacts our energy levels, longevity, and even blood pressure. Annette emphasises the importance of proper posture and its impact on the nervous system, as well as the role of the feet, jaw, and eyes in maintaining good posture. She also shares insights on how to address unconscious posture habits and offers solutions for improving posture through sensory stimulation KEY TAKEAWAYS Posture plays a crucial role in our overall health and longevity. The way we fight gravity can impact our energy levels, blood pressure, and even lead to chronic inflammation and stress. Proper posture involves the synergy between our feet, eyes, and vestibular system. Imbalances in these areas can lead to postural issues and pain. Therapeutic insoles can be used to stimulate the feet and improve balance and posture. These insoles use a specific frequency to optimise sensory input and reduce postural oscillations. Tongue posture is essential for proper jaw development and breathing. The tongue should be positioned just behind the front teeth and flat on the palate to promote optimal growth and prevent dental issues. BEST MOMENTS "The way we fight gravity dictates our health and longevity." "Gravity is a driving force that is going to build our brains." "If the one factor of fighting gravity is already off balance before we begin our day, then we just end up wearing ourselves out prematurely." "Anything that's going to promote the movement of the foot, I'm a big advocate of." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Annette Verpillot - https://posturepro.co/annette-verpillot/ ABOUT THE GUEST Annette Verpillot is the founder of Posturepro, a health company specialized in restoring the brain-body connection. She is a Canadian entrepreneur, therapist, public speaker, and internationally recognized Posturologist. Annette has developed some of the world’s most advanced rehabilitation and injury prevention techniques, and she teaches a method called The Posturepro Method to professionals in various fields. Her unique postural evaluation system is recognized throughout the world for eliminating chronic pain, increasing strength, and improving sports proficiency. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela presents a bitesize version of her fascinating interview with Dr Tara Swart, in which they discuss the concept of manifesting and the role of vibrational energy in the process. They explore the idea that raising one's vibrational energy is crucial for manifestation, with a focus on positive expectancy and cultivating an abundant mindset. KEY TAKEAWAYS The law of vibration is considered to be more important than the law of attraction in manifesting. Raising one's vibrational energy is crucial in this process. Positive expectancy and having an abundant mindset are key factors in raising one's vibration. Focusing on the positives and framing oneself for an abundant mindset can help in manifesting desired outcomes. Fear, sadness, and shame are associated with a lower vibrational state, while love, trust, and excitement are associated with a higher vibrational state. Shifting from fear to love and trust can have a positive impact on manifesting. Instead of setting big New Year's resolutions, it is more effective to build small habits gradually throughout the year. By starting with small steps and gradually increasing them, one can achieve significant progress in various areas, such as weight loss or financial goals. BEST MOMENTS "I prefer to talk about making my mindset more abundant... because that makes me feel like I've got more agency." "Do you focus more on the positives?... That's framing yourself for an abundant mindset." "Move yourself from fear and sadness and shame to love and trust and excitement." - "Just pick the smallest thing that you can do to move yourself towards that and then build it up in four stages over the year." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Episode 212 - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela talks to Renae Fieck about optimising high performance for women, including the importance of understanding and working with the menstrual cycle to enhance productivity, creativity, and overall well-being. They explore the different phases of the cycle, such as the recharge phase, the action phase, and the admin phase, and how each phase affects energy levels, focus, and motivation. They also touch on the interplay between hormones, circadian rhythms, and productivity. KEY TAKEAWAYS Tracking your menstrual cycle and being aware of the different phases can help optimise your performance and productivity. It's important to honour your body's natural rhythms and adjust your tasks and activities accordingly. Pay attention to your energy levels throughout the day and schedule your most important tasks during times when you feel most energised and focused. Blocking off time in your calendar for the luteal and menstrual phases can help you prioritise rest and recovery during those times. Taking care of your overall health, including nutrition and exercise, can support your energy levels and performance throughout your menstrual cycle. BEST MOMENTS "We have estrogen in the first half of the month and estrogen is that hormone that kind of makes us feel like sharp and clear and ready to produce and go and push hard." "It's as simple as just making that micro shift, like the awareness that you talk about, just bringing the awareness to where we are throughout our phases." "It's about creating this rhythm throughout the entire month versus feeling like we have to just keep pushing and allowing ourselves that permission, like you talked about, and letting go of the guilt." "So those are kind of like an overview of the four phases and really how we kind of match them up with our productivity and our work." "We have these rhythms throughout the day. We have the rhythms through the month with our menstrual cycle. We even have seasonal rhythms” VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts ABOUT THE GUEST Renae is a mom of 3 and occupational therapist. She helps women optimize their time and energy through unlocking the power of their cycles so that they can be thriving high achievers. Through her method she helps women balance the demands of life, make a bigger impact, and get bigger results without adding more stress or needing more time. She’s the host of the Cycle Advantage Podcast. She can be found at renaefieck.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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela interviews Dr. Beth McDougal about the importance of mitochondrial health and its impact on overall well-being. They discuss various therapies and biohacking techniques that can optimise mitochondrial function, such as red light therapy and pulsed electromagnetic field therapies. Dr. McDougal explains how these treatments can improve energy production within cells, leading to better cellular health and overall vitality. KEY TAKEAWAYS Mitochondria are the energy powerhouses of our cells and play a crucial role in our overall health and well-being. Red light therapy can up-regulate mitochondrial function by unblocking enzymes and increasing energy production within cells. Pulsed electromagnetic field therapies can help charge cell membranes and improve overall cellular health. Resonance biofeedback therapy can identify and correct aberrant energetic signatures in the body, promoting healing and balance. BEST MOMENTS "When the energy production goes up within the cell, then the cellular health improves, the person's health improves." "The red light and near infrared light wavelengths will unblock that enzyme liberate it again, so that it can function more fully." "We have a unique energetic signature that as we go through life can become contaminated by foreign energetic signatures that are not harmonious with our bodies." "We're working on all levels...treating infections, balancing hormones, improving the microbiome, evaluating the person's diet, and regulating mitochondrial function." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela welcomes Alisa Vitti, the founder of Flow Living, who discusses the importance of optimising women's hormones and the impact it has on their overall health and well-being. Alisa shares insights from her 20 years of experience in this field, highlighting the positive shift in the conversation around women's hormones and the growing awareness of the need to take action. She also discusses the detrimental effects of stress on women's hormones and the accelerated aging process many women experience, providing practical tips on nutrition, including the importance of managing blood glucose levels and the impact of alcohol on hormonal health KEY TAKEAWAYS Women are often asked to take on too much without adequate compensation or support, leading to increased stress levels. This stress can have a negative impact on hormones, particularly cortisol and progesterone, and contribute to accelerated ovarian aging. Synthetic birth control is not a cure for hormonal issues such as PCOS, endometriosis, or fibroids. It is a temporary band-aid that can disrupt micronutrient balance and have long-term negative effects on hormonal health. Nutrition plays a crucial role in optimising hormonal health and longevity. Cutting out alcohol, managing blood glucose levels, and lifting heavy weights are key factors in supporting hormonal balance and overall health. Cycle syncing, which involves aligning nutrition, fitness, and productivity with the different phases of the menstrual cycle, can help women optimise their hormonal health and alleviate symptoms. It is important to listen to your body and make choices based on how you feel rather than striving for perfection. BEST MOMENTS "Women are going through a hormonal aging process much more rapidly than they should be, and that's across the board." "Synthetic birth control is not a cure for your PCOS, for your endometriosis, for your PMDD, for your fibroids. It's not a cure at all in any way." "You really just want to be in this constant curiosity, experimentation state. This is not about being perfect and getting it right at all." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela ABOUT THE GUEST Alisa Vitti is a pioneer of female biohacking, a women’s hormone and functional nutrition expert. She is a 2-time best-selling author of WomanCode and IntheFLO. She is the creator of the Cycle Syncing Method®— a diet, fitness and lifestyle program that is based on women’s biological rhythms for optimal health, fitness and productivity. She is the femme tech founder of FLOLiving.com which is the world’s first hormonal healthcare platform that helps women around the world address their period, fertility, and perimenopause issues naturally with effective protocols and supplements. Alisa is also the creator the MyFLO period app—the first and only functional medicine period tracker designed to help users eliminate symptoms and optimize their diet, fitness, and time management according to their cycle. It is consistently ranked in the top 10 of paid apps in the health and fitness category on iTunes. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela presents a bitesize alongside Alissa Vitti, who discusses key nutrition tips and practices for promoting longevity and overall health, particularly for women over the age of 45. They look at the negative effects of alcohol on aging and disease risk, encouraging women to eliminate it from their diets, plus the importance of managing blood glucose levels is also highlighted, with the suggestion of wearing a continuous glucose monitor to understand individual metabolic responses to different foods KEY TAKEAWAYS Alcohol is not recommended for women over 45 due to its negative effects on aging and increased risk for diseases. Managing blood glucose levels is important for stable moods, energy, and overall hormonal health in women over 45. Strength training, particularly lifting heavy weights, is crucial for maintaining muscle mass and bone density as women age. The intensity of cardio workouts should be adjusted throughout the menstrual cycle, with lighter and shorter workouts recommended during the luteal phase and menstruation. BEST MOMENTS "Alcohol is not your friend... it's on its way to being classified as a class one carcinogen." "I personally took it out of my diet when I was 35... this is going to create more of an aging response at this stage of my life." "Strength training is a must do... it's going to build up some muscle and it's going to strengthen your bone density." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by Akash Vaghela, the founder of RNT Fitness, a body composition and transformation program. They discuss the importance of achieving sustainable results and the difference between being in the best shape of your life versus the best shape for life. Akash stresses the need for a mindset shift and behaviour change in order to maintain long-term success, and delves into the role of nutrition and training in body composition goals, highlighting the significance of finding a balance that works for each individual. Akash also shares his own plant-based meal plan and offers insights on maintaining a healthy lifestyle KEY TAKEAWAYS The key to long-term success in maintaining body composition results is to rewire your identity and change your behaviour and mindset. Many people struggle to maintain their results because they revert back to their old way of living and fall into old habits. It is important to find a balance between satiety and enjoyment when it comes to nutrition, and focusing on a predominantly plant-based diet can help with this. Consistency in training is crucial for maintaining body composition results, and finding a form of exercise that you enjoy and can commit to is key. BEST MOMENTS "The physical is the vehicle...if you do a physical transformation, it serves as a vehicle to do things you never thought possible in all areas of your life." "The best shape of your life is an unsustainable place to get to...your shape for life is a sweet spot where you feel, look, and perform your best." "I think nutrition is the biggest reason why people don't achieve their body composition goals...emotional eating and stress eating are the biggest problems." "The best thing people can do for satiety is follow a predominantly plant-based diet...high volume, nutrient-dense foods on your plate." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela ABOUT THE GUEST Akash Vaghela is an author, entrepreneur and coach, with 12+ years experience in the health and fitness industry. In 2017, he founded RNT Fitness, the world’s leading online body transformation programme for high performers that’s impacted 3000+ lives in 25+ countries. His big vision is to see a world transformed, one life-changing journey at a time. To help spread the word, his work has been featured in the likes of Men’s Health, The Daily Telegraph and BBC. Akash is also the author of the Amazon best-selling book Transform Your Body Transform Your Life and host of the RNT Fitness Radio podcast. To see more of his life-changing work, go to: www.rntfitness.com. Website - www.rntfitness.comInstagram - @rnt_ftinessYoutube - https://www.youtube.com/c/RNTFitness1Book - https://www.amazon.co.uk/Transform-Your-Body-Life-Master/dp/1781334579ABOUT 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela presents a bitesize alongside Neil Paulvin, in which they discuss the benefits of mitochondrial peptides, specifically MOTC, SS31, and Eumannan. These peptides work on reading frames within the mitochondria, initially thought to be beneficial for aging and mitochondrial health, but now linked to other advantages. However, availability of these peptides varies by country, with the US having more accessibility compared to the UK. KEY TAKEAWAYS MOTC, SS31, and Eumannin are mitochondrial peptides that have been linked to various health benefits, including anti-aging, improved mitochondrial health, increased energy, and anti-inflammatory effects. MOTC works on AMPK, an energy chemical hormone in the body, and can simulate exercise, making it beneficial for workouts. It also improves insulin sensitivity and induces mitochondrial biogenesis. SS31 is a potent antioxidant and has shown potential in improving heart function and helping patients with heart failure. It may also be used for tendinopathy and tendinitis. Eumannin is less studied compared to MOTC and SS31 but has shown potential benefits for osteoporosis, muscle building, infertility, and PCOS. BEST MOMENTS "MOTC does a lot of things… It's kind of like getting a workout without doing it." "SS31… has many more studies… It's really been shown to help improve heart function." "Peptides are very hard to find… I've had patients who come here on trips will get a vial when they went because it's legal here versus where they're coming from." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela Episode 255 - https://omny.fm/shows/high-performance-health/reverse-your-biological-age-peptides-spermidine-na 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by Maite Brines von Melle, an expert in helping people form new habits in the area of health and wellness. They discuss various topics related to optimising health and longevity, including the importance of NAD, the energy molecule, and its role in the body's energy cycle and DNA repair. They also explore the interplay between women's hormones and NAD metabolism, as well as the impact of aging on the body and strategies for living a healthier life. Additionally, Angela and Maite delve into the significance of liver health, the benefits of supplements like glutathione and chlorella for detoxification, and the introduction of a new product called Glynac Plus, which combines glycine, NAC, and calcium alpha-glutarate to support blood sugar regulation and longevity KEY TAKEAWAYS The decline in NAD levels and estrogen during menopause can have a significant impact on women's health, including energy levels, brain health, heart health, bone health, and muscle health. The Glynac Plus supplement combines glycine, NAC (N-Acetyl Cysteine), and calcium alpha-glutarate to support blood sugar regulation, liver health, respiratory health, and muscle and collagen building. The Cell Shield supplement contains a patented form of glutathione, liposomal vitamin C, chlorella, and other ingredients to support detoxification, reduce inflammation, and promote overall liver health. Blood sugar management is crucial for longevity and can be supported through supplements like GD-AID, which contains dihydroberberine, African seeds of paradise, chromium, Ceylon cinnamon, and bitter melon fruit extract. Proper blood sugar control can help prevent metabolic diseases and reduce inflammation in the body. BEST MOMENTS "NAD is absolutely crucial to stay healthy, really. It's important for energy levels, DNA repair, and lowering inflammation in the body." "Glynac Plus is a powerful longevity cocktail that supports healthy aging, blood sugar regulation, and muscle health." "Dihydroberberine in GD-AID is a safer option than metformin for blood sugar regulation, without causing gastric distress." "Managing blood sugar and NAD levels are crucial for perimenopausal and menopausal women to transition to the next phase of life." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Get a Free Bottle of GDAid with 2 Bottles of NAD Regen - www.biostacklabs.com/angela ABOUT THE GUEST Maite Brines von Melle is a Holistic Health and Nutrition Coach who trained extensively in movement and exercise practices from biomechanics, fascia release to Reformer Pilates. She works as the Innovation Executive for BioStack Labs and helps to formulate the latest longevity products on the market as well as creating educational content for Biostack Labs. Maite is also the founder of The Superhealth Playbook, where she runs group coaching programs called "Only 66 Days," which teach women how to achieve optimal health by building habits over 66 days in a small group setting with community support, accountability, interactive educational workshops and live strength classes. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela presents a bitesize biohack from the past featuring Roxanne Saffie, in which they discuss the importance of creating a future self and cultivating a strong self-image and identity. They provide three powerful questions that listeners can journal off to anchor themselves in their desired identity, emphasising the importance of clarity and making choices in alignment with one's values. TAKEAWAYS One of the first steps in creating a future self-image and identity is to identify your core values. This requires being honest with yourself and assessing whether your behaviours align with those values. Another important question to ask yourself is what you truly want. It's essential not to limit yourself and to approach this question without judgment. Understanding your core desires can help guide your decisions and actions. A key question to ask is how you are willing to show up every day to create the life you truly want to experience. This involves determining what you are willing to say yes to and what you are willing to say no to. Saying no is often more important than saying yes. It's easy to be overwhelmed by numerous opportunities and obligations, but filtering decisions through your core values can help you make clear choices. BEST MOMENTS "There are no shoulds that live in the heart. The heart doesn't mess around. It's a sharp yes or a sharp no." "Get into the relationship with your heart because the volume goes up and then that sharp yes and that sharp no becomes easier to operate from." "Your heart is the truth. The more you listen to your heart, the more you are getting dialled into your authentic self." "Saying no is so much more important than saying yes, because we're offered so many things all the time." VALUABLE RESOURCES Join My FREE High Performance Health Facebook Community for weekly live training and exclusive content: https://angelafoster.me/hph Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Episode 266 - https://omny.fm/shows/high-performance-health/bitesize-biohack-is-this-normal-periods-birth-cont 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by sleep optimisation expert, Mollie Eastman, who shares her personal journey of experiencing a sleep breakdown and how it led her to delve into the world of sleep. She discusses the common misconceptions and labels people have about their sleep, such as being a "bad sleeper" or a "night owl." , and focusses upon the fact that sleep is a skill that can be improved and optimised. Mollie also explains the importance of sleep duration and the ideal range of seven to nine hours, highlighting the need to focus on sleep quality, including factors like sleep fragmentation and wake-ups during the night, providing insights into the causes of wake-ups during sleep and suggesting strategies to improve sleep regularity and alignment with circadian rhythms. KEY TAKEAWAYS Consistency in sleep schedule is crucial for optimising sleep quality. Aim to wake up at the same time every day, plus or minus 30 minutes, to strengthen your circadian rhythm. Wake-ups during the night are normal, but prolonged periods of wakefulness can indicate underlying sleep disorders such as sleep apnea. If you experience frequent wake-ups, it is important to get tested and seek appropriate treatment. Consumer-grade wearables, including the Oura Ring, provide less accurate metrics for sleep stages compared to brain-based wearables. While they can give a general idea of sleep quality, it is important not to rely solely on these devices for accurate sleep stage information. Light exposure plays a significant role in regulating our circadian rhythm. Aligning your exposure to natural light throughout the day can help regulate your sleep-wake cycle. This includes avoiding bright light exposure in the evening and ensuring exposure to natural light during the day. BEST MOMENTS "So what the do nothing method really looks like is that you are continuing to wake up at around your same wake up time." "And this is very different with shift workers. They've got a whole other way of managing things." "Hand and wrist-based trackers are making their best guess as it relates to sleep stages." "It is normal to have a wake up or two throughout the course of the night. It starts to be problematic when we start to think about how long we are now awake." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Join myself and Mollie and a host of other experts at Dragonfly Live Women's Edition in Colorado on 18 & 19 November 2023. Use code ANGELA100 to save $100 on your ticket price Save $100 On Your Ticket Here Mollie Eastman: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 10-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A Skype: mollie.mcglocklin Email: [email protected] ABOUT THE GUEST Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn’t find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she’s now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world’s top poker players, and has appeared on over 150 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,

Angela discusses the invisible barrier that may be preventing individuals from seeing results in their fitness and nutrition efforts, explaining how stress, particularly high cortisol levels, can hinder weight loss and body composition goals. Angela also focusses on the importance of managing stress and finding balance in order to optimise health and performance, touching on topics such as heart rate variability, nutrition strategies, and the impact of stress on various aspects of well-being KEY TAKEAWAYS Managing stress is crucial for achieving fitness and nutrition goals. High levels of stress can lead to elevated cortisol levels, which can hinder weight loss and body composition goals. Adherence is key. Going on overly restrictive diets can be counterproductive and lead to cravings and rebound weight gain. It's important to create a calorie deficit through a combination of increased movement, exercise, and moderate calorie reduction. Nutrient density is important for overall health and weight management. Focusing on consuming a variety of nutrient-dense foods, such as vegetables, fruits, lean proteins, and healthy fats, can support optimal health and help reduce cravings. Prioritising goals and values and allocating energy accordingly can help prevent burnout and maintain overall well-being. It's important to allocate energy to different areas of life, including business/personal success, relationships, fitness, and recovery. BEST MOMENTS "When you're stressed, it can have so many factors on the way your physiology is operating. So one of the key things is stress is tightly linked and the hormone cortisol with your blood sugar regulation." "What we need to do is to try to address the stress. Modern life is inherently stressful, but what we can do is start to bring in practices that are going to help us moderate that stress." "That's why I'm not a big fan of going too restrictive, definitely not for too long. It down-regulates things that you don't want it to down-regulate, that you then feel like you're not enjoying life as much, because it's not much fun" 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela talks to Christa Biegler, an expert in helping women with burnout and adrenal function. They discuss the importance of thyroid health and its connection to adrenal and sex hormone function, with Christa sharing her own journey of experiencing skin outbreaks and gut issues, which led her to discover the impact of stress on her thyroid and adrenal function. The show also delves into the symptoms of thyroid dysfunction, such as fatigue, hair loss, and cold intolerance, focussing on the significance of mineral balance, particularly potassium and sodium, in supporting optimal thyroid function KEY TAKEAWAYS Thyroid health is crucial for overall well-being and metabolism. Symptoms of thyroid issues include fatigue, hair loss, feeling cold, and sluggish motility. Adrenal function plays a significant role in thyroid health. When cortisol levels are elevated due to stress, it can lead to potassium depletion, which affects digestion, thyroid function, and energy levels. Fasting and under-nourishing the body can worsen adrenal and thyroid function. It is important to prioritise nourishing foods and avoid extreme fasting practices, especially if already depleted. Adding mineral-rich foods to the diet, such as potatoes with skin, avocados, and bananas, can help replenish potassium levels and support overall mineral balance. Lifestyle behaviours that promote balance and support adrenal, sex hormone, and thyroid function include avoiding excessive stress, getting adequate sleep, managing inflammation, and incorporating holistic practices like mindfulness and self-care. BEST MOMENTS "So many of our issues are just hung up in control of wanting to control every outcome, everything” "If you're fluctuating more than five pounds or two, two and a half kilos of body weight over a couple of days, that's inflammatory water weight that can be related to a bigger picture of inflammation." "I think there's a mineral issue. And also from an energetic perspective, sometimes it's indicative that you're holding onto things that you need to let go of the most." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Christa Biegler - https://www.christabiegler.com/ ABOUT THE GUEST Christa Biegler is an award-winning dietitian nutritionist, host of the Less Stressed Life podcast, and author of The Eczema Relief Diet & Cookbook. She helps health-savvy women overcome food sensitivities and fatigue without restrictive dieting to beat bloat, burnout & eczema breakouts. She lives with her unicycling husband & kids in the Midwest. The Less Stressed Life Podcast & Nutrition mission is that everyone deserves a less stressed life without inflammation, food sensitivities and fatigue. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela presents a special episode in which she discusses the changes that occur in women's bodies during perimenopause and menopause, focussing on the way women store fat shifts, with a transition from storing fat around the hips and thighs to storing more around the abdominal area. Angela stresses the importance of proper nutrition, exercise, sleep, and stress management in combating these changes, as well as the potential benefits of hormone therapy, such as estrogen and progesterone, for bone density and cognitive function. TAKEAWAYS The distribution of body fat changes in women as they go through perimenopause and menopause. Initially, women tend to store fat around the hips and upper thighs, but as they approach menopause, fat distribution shifts to the abdominal area, which can be more risky due to the presence of visceral fat. To combat changes in body fat distribution during perimenopause, it is important to focus on the right nutrition, exercise, sleep, and stress management. Hormone therapy, such as estrogen and progesterone, can be helpful for bone density and brain fog, but it is not a magic solution. Overall lifestyle factors play a significant role in reducing body fat effectively. Progesterone production can be affected during perimenopause due to anovulatory cycles, where ovulation does not occur. This can result in lower progesterone levels and potential symptoms of estrogen dominance. Natural ways to support progesterone production include incorporating maca into the diet (unless there are thyroid issues) and managing stress to maintain good adrenal function BEST MOMENTS "The distribution of that body fat is changing… So how do you combat that? It's going to be through the right nutrition and the right exercise and managing sleep and stress." "Taking hormones, like hormone therapy in terms of estrogen and progesterone, is super helpful for bone density and brain fog, but it's not like a magic elixir." "Your microbiome, contained within our gut, is a mixture of healthy and less healthy gut bacteria… There is a specific group of bacteria that can cause or release something called beta glucuronidase." "If you're in perimenopause and you're not ovulating every single month, you're producing less progesterone. This can make you more prone to things like anxiety and symptoms of estrogen dominance." VALUABLE RESOURCES Join My FREE High Performance Health Facebook Community for weekly live training and exclusive content: https://angelafoster.me/hph Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by Tara Vander Dussen and Natalie Kovarik, for a very special episode in which they discuss various aspects of farming and food production, focusing on dairy farming, beef, and poultry. They address common concerns and misconceptions surrounding dairy products, such as the inflammatory effects of dairy and the presence of hormones, and the differences between grass-fed and grain-fed beef, the labelling confusion in the poultry industry, and the impact of different farming practices on the environment, emphasising the importance of food choice and transparency, encouraging listeners to make informed decisions based on their own preferences and values. KEY TAKEAWAYS There is ongoing research suggesting that milk does not cause inflammation, but the effects may vary depending on factors such as added sugars. Hormones naturally occur in dairy products, but the concern is more about added hormones. In the United States, RBST is no longer used in milk production. Homogenisation is a process that breaks up the cream in milk to create a consistent texture. Non-homogenised milk may require shaking before consumption or may have cream that rises to the top. Grass-fed, grass-finished beef may have higher omega-3 content compared to grain-finished beef. However, the omega-3 content in milk is generally low, regardless of the type of cow or diet. Food labelling can be confusing, and it is often more helpful to directly source food from local farmers to ask questions and gain transparency about the farming practices. BEST MOMENTS "There is a lot of new research that is really positive in milk, not causing inflammation, depending on, you know, are you adding, you know, sugar to it as a chocolate milk, all these different things that you can or cannot do." "I think if you have the means and access to supporting local and buying direct from the farmer, I think that's kind of the point, right? Cause then you can ask all those questions." "I think sometimes we get so in the weeds about the conversations of, you know, like you said, Omega threes versus Omega sixes. And, um, and we kind of lose sight of the big picture, which is, you know, meat is one of the most, um, milk to, you know, whole, whole animal proteins are one of the best things we can put in our body." "So there's a lot, I think when it comes to the environment part, that isn't necessarily true about, um, practices. And then also I think we're really, really losing sight of, um, what are, what actually happened to our bodies." VALUABLE RESOURCES Join My FREE High Performance Health Facebook Community for weekly live training and exclusive content: https://angelafoster.me/hph Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Elevate AG - https://taravanderdussen.com/blog/elevateag ABOUT THE GUESTS Natalie Kovarik and Tara Vander Dussen are the co-hosts of the Discover Ag docu-series as well as the popular podcast Discover Ag. Collectively they have been advocating for agriculture online on various social media platforms for over 10 years. Together they have fostered a community of over 240k, spoken on stages across the nation and globe, and empowered a community to reconnect to the agriculture industry and the hands that feed us. Natalie: From the heart of the Nebraska Sandhills, Natalie shares her ranching and familying story online to showcase the beauty behind the western lifestyle as well as foster a community who supports and trusts in Agriculture as much as she does. She and her husband (and their 3 boys) own and operate Kovarik Cattle Co, a cow calf operation with a growing registered herd where she spends a majority of her days collecting meaningful moments on the ranch bouncing around in a dusty old tractor or out in pasture on horseback. She has created an online community of over 115K, created an apparel line that gave back to ag foundations, spoken on ag stages, hosted business retreats for the ag community and co-founded Elevate Ag an online course for producers to learn to effectively use social media to share their story. Tara: Tara is a New Mexico native, 5th generation dairy farmer, an environmental scientist, and mom of two girls. Daniel, her husband, manages all day-to-day on his family dairy farm while Tara has her own career as an environmental consultant, speaker, online agriculture advocate and podcaster. Tara has had the opportunity to speak at national and global conferences about dairy sustainability including at the United Nations Food and Agriculture Organization

Angela presents a biohack edition featuring Eliza Kingsford from episode 261, exploring the profound impact of our nervous system on our thoughts, emotions, and actions, emphasising the importance of being in a regulated state to access a flow state and enhance creativity. Eliza explains that carrying a disregulated nervous system into a task or activity can hinder productivity and lead to distractions like food, scrolling, or checking email. By recognising and understanding our own nervous system states, such as safety and connection, fight or flight, and shutdown, we can better navigate our reactions and behaviours. TAKEAWAYS Our nervous system plays a crucial role in our thoughts, feelings, actions, and creativity. Being in a flow state requires a regulated nervous system. If we carry a disregulated nervous system into a flow state, it will hinder our productivity and creativity. Disregulation can lead to engaging in shallow tasks or seeking distractions. Recognising and being aware of our nervous system is essential. It drives our behaviour and how we interact with others. Different cues can activate different states in our nervous system. Mapping out the flavours of our nervous system can help us understand our own unique states. This involves describing what makes us feel safe and connected, as well as what activates our fight or flight response or leads to shutdown. BEST MOMENTS "Being in a flow state requires a state of nervous system regulation." "If you carry a disregulated nervous system into that state, it's not going to be productive." "No one is immune to this. We all have a nervous system and all of them are picking up on cues all day long." "It's just getting to know what's the state of your system, right? And bringing in as much description as possible to be able to describe that." VALUABLE RESOURCES Join My FREE High Performance Health Facebook Community for weekly live training and exclusive content: https://angelafoster.me/hph Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Episode 261 - https://omny.fm/shows/high-performance-health/maximising-high-performance-mastering-stress-culti 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela welcomes Chris Masterjohn, an expert in nutrition and health, to discuss the importance of getting nutrients from whole foods and the limitations of relying on fortified processed foods. Chris particularly focusses upon the need for a well-rounded diet that includes proteins, fats, carbohydrates, vitamins, and minerals from a variety of sources, and addresses the misconception around hydration, explaining that people should drink water when they're thirsty and not worry about arbitrary guidelines. Chris and Angela also delve into the topic of blood sugar spikes and the individual variability in response to certain foods, the importance of context, such as glycogen depletion and exercise intensity, in understanding glucose tolerance. KEY TAKEAWAYS Focus on getting nutrients from whole foods: The first rule of nutrition is to try to get all your vitamins, minerals, proteins, fats, carbohydrates, and calories from whole foods. Avoid relying on fortified processed foods. Consider individual needs and variations: Everyone's nutritional needs are different, and factors such as genetics, lifestyle, and health conditions can affect nutrient requirements. It's important to listen to your body and adjust your diet accordingly. Don't be afraid of blood sugar spikes: Blood sugar spikes after consuming certain foods are not necessarily a cause for concern, especially if you are healthy and have no glucose intolerance. Avoiding foods that cause spikes can actually lead to glucose intolerance over time. Consider glycogen depletion and exercise: The glycogen stores in your body can affect your glucose tolerance. Intense exercise that depletes glycogen, such as zone two running, can improve glucose tolerance. Rest days and different types of workouts can also impact glycogen levels. BEST MOMENTS "There's no better way to make yourself glucose intolerant than to not eat things that spike your blood sugar." "You shouldn't need to think about it. Your hypothalamus does that unless it's damaged." "If you're not getting a negative symptomatic response to it, you don't want to regularly spike your blood sugar to 200, but you can afford to do it again and see what the trend is." "There's no better way to make yourself glucose tolerant than to eat things that spike your blood sugar." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Chris Masterjohn - https://chrismasterjohnphd.substack.com/p/who-i-am ABOUT THE GUEST Chris Masterjohn, PhD Chris earned his PhD in Nutritional Sciences from the University of Connecticut. He served as a postdoctoral research associate in the Comparative Biosciences department of the College of Veterinary Medicine at the University of Illinois. He was also an Assistant Professor of Health and Nutrition Sciences at Brooklyn College. In the fall of 2016, he made the decision to leave academia and pursue entrepreneurship a transition he completed on January 1, 2017. He is currently conducting independent research, consulting, working on information products, collaborating on information and technology products, and producing tons of free content to help people gain better health. He has deep and personal experiences with the power of food, movement, and mindfulness to support health and well being. Chris wants to take what he’s learned and pay it forward. He is constantly learning from his own challenges, failures, and successes, and by scouring the scientific literature, whether uncovering long-forgotten and neglected evidence from yesteryear or following and deciphering the latest findings. chrismasterjohnphd.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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coachin

Angela discusses the benefits and misconceptions surrounding fasting, beginning by explaining why someone might consider fasting, such as flipping the metabolic switch from using glucose to ketones as fuel, increasing energy levels, improving brain cognition, and aiding in weight loss. Angela also talks about the fact that fasting can help preserve muscle and enhance autophagy, the cellular recycling process. KEY TAKEAWAYS Fasting can help switch the body from using glucose as fuel to using ketones, leading to benefits such as increased energy, improved brain cognition, and mental focus. Fasting can help reduce overall calorie intake, but this may not be the case for women due to differences in appetite regulation. Fasting can help preserve muscle mass, unlike traditional calorie restriction, which can lead to muscle loss and a decrease in metabolism. Fasting can enhance autophagy, the cellular recycling process, but full cellular autophagy typically requires fasting for at least 24 hours or longer. The effects of fasting differ between men and women, with men experiencing improvements in insulin sensitivity, lipid profiles, memory, and cellular autophagy, while women may not see the same benefits and may even experience negative effects such as increased oxidative stress and disrupted sleep BEST MOMENTS "Many of the benefits that you've probably heard across social media are things like you're going to have higher energy, you're going to feel like you get better brain cognition and mental focus." "Fasting in general is going to work probably better for women who have a lot of excess calories that they need to lose. They have a lot of stored calories in their body that they can tap into." "In men, we saw a positive impact in LDL cholesterol. In women, we saw no shift in LDL cholesterol." "There was minimal to no effect on autophagy, and there was what we call enhanced sympathetic activity." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela This episode is a clip from my live training in my free Facebook community. To listen to the full training, join our High Performance Health Community here: https://urlgeni.us/facebook/highperformancehealth 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela welcomes Morgan T. Nelson, a life and business strategist who achieved financial freedom at the age of 23. Morgan shares his inspiring journey from a troubled past filled with drugs and depression to creating a life by design. Morgan also discusses the power of visualisation, belief, and making a 100% commitment to one's dreams, allowing you to begin overcoming obstacles on your way to success. KEY TAKEAWAYS The people you surround yourself with have a significant impact on your success. Choose to be around individuals who have similar goals and values. Determine the vehicle that will help you achieve your goals, whether it's starting a business, investing, or improving your health. Choose a vehicle that aligns with your vision. Action is crucial in turning your vision into reality. Take consistent and intentional steps towards your goals, and be willing to adapt and overcome obstacles along the way. Don't settle for 99% commitment. Give your goals and dreams your full commitment and effort. When you are fully committed, you will be more likely to achieve success. BEST MOMENTS "If you surround yourself with people that have a similar goal, financial freedom, success, health, if you want to get the best health of your life, you're sure as hell not going to go and make friends with everybody down at the local pub." "All beliefs are completely made up. So if we're going to make up beliefs, why not believe in yourself?" "Humans, when they're absolutely clear on their outcome, they will just use their own problem-solving skills and quickly figure out the way around the obstacle and get to the right outcome." "The second time when they weren't clear on their outcome, the obstacle became the problem and it took them out of the game. They got distracted." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Morgan T Nelson – www.morgantnelson.com ABOUT THE GUEST Morgan T Nelson is a 29 year old Gold Coast local who went from being emotionally and financially broke at the of 21 to financially free at 23. He has shared the stage with people like Dr. John Demartini and Joel Brown from Addicted2Success. He is the founder of the Dream Out Loud Method - a 3 day transformational program designed to help millennials break through in all areas of their life, destroy fear, gain clarity and certainty in their lives and build their dream life. He has a huge passion for helping other young people find their purpose and live out their true potential by helping those, with a burning desire, create a world class standard of living in all areas of their 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela rewinds to present a biohack where the focus is on lifestyle and nutritional prevention for dementia, addressing both men and women. Dr Kavita Desai highlights several key factors to consider, including the importance of adopting a whole foods diet, rich in fruits, vegetables, and lean proteins, as well as reducing the toxic burden by opting for organic and grass-fed food sources KEY TAKEAWAYS Avoid processed foods and focus on consuming a variety of fruits, vegetables, and lean proteins. Opt for organic and grass-fed options when possible to reduce toxic burden. Engage in regular exercise, including weight training, to maintain muscle mass and overall health. Even simple activities like walking can be beneficial. Establish good sleep hygiene by reducing caffeine and alcohol intake before bed, cutting off dinner a few hours before sleep, and minimising device usage before bedtime. Consider leaving electronic devices outside the bedroom to reduce exposure to EMF waves. Incorporate stress-reducing practices like meditation, mindfulness, and spending time in nature. These practices have been shown to improve brain health and reduce inflammation in the body. BEST MOMENTS "Our modern day diet has become increasingly processed, full of chemicals." "Glucose imbalances and diabetes…start to process sugars differently." "Weight training is key, at least three times a week." "Meditation has actually been shown to improve the grey matter in our brains." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Episode 259 - https://omny.fm/shows/high-performance-health/brain-fog-hormones-and-protecting-against-alzheime ABOUT THE GUEST Dr. Kavita Desai, Pharm. D., Women’s Health Specialist, Founder of Revivele & Author of Lady Parts: Putting Women’s Health Back Into Women’s Hands Kavita Desai, Pharm. D. is an accomplished pharmacist and the founder of the health and wellness company, Revivele, which is dedicated to educating women about hormonal health, disease prevention and cognitive health as well as providing tangible solutions and resources. She is also the author of the new book, Lady Parts: Putting Women's Health Back Into Women's Hands. Originally from Ontario, Canada, Dr. Desai earned her Doctorate in Pharmacy from Ohio Northern University in 2000, after which she went on to pursue a career in teaching hospitals, a cardiac risk factor prevention program, and ultimately launching her private integrated clinical pharmacy and medical center in 2007 with a focus on preventative medicine. After 13 years in practice, she was faced with the unimaginable when her mother was diagnosed with early-onset Alzheimer’s disease. After witnessing the decline of her mother’s health and focusing more attention on her own cognitive health, she redirected her clinical skills to focus more specifically on women’s health, brain health, 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela welcomes Nathalie Niddam, an expert in longevity and anti-aging, to discuss the fascinating world of bioregulator peptides, and who shares her journey into the field of anti-aging and the importance of optimising health and slowing down the aging process, diving deep into the foundational elements of sleep, stress management, nutrition, and exercise. They also focus upon bioregulator peptides, specifically the pineal gland bioregulator with Natalie explaining how these peptides work as epigenetic switches, signalling the body to produce proteins that restore form and function to tissues, glands, and organs. KEY TAKEAWAYS Bioregulator peptides, have shown potential in slowing down and reversing the aging process. These peptides are naturally occurring in the body but decrease with age and stress. Bioregulator peptides can help restore form and function to tissues, glands, and organs. The effects of bioregulator peptides may vary depending on the individual and their specific health goals. It is important to address other factors such as diet, stress management, sleep, and underlying health issues in conjunction with the use of bioregulator peptides for optimal results. BEST MOMENTS "Bioregulator peptides are essentially epigenetic switches that flip on genes that signal a tissue gland or organ to produce proteins that help to restore form and function to that tissue gland and organ” "Epitalon or any of those other names is the pineal gland bioregulator… It helps with bone density, it helps them with their immune system, it was supportive of a whole bunch of foundational aspects of health." "I've seen women who, for whatever reason, stopped having a cycle. I've seen them get their cycle back by applying both the pineal gland and the ovarian bioregulator." "The first study he did was with 60 to 74 year olds, and he followed them for 12 years… The group that got the bioregulator had a 30% lower rate of all-cause mortality than the group that only got the polyvitamins." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Nathalie Niddam - https://www.natniddam.com Get 20% Off Veri Continuous Glucose Monitor ABOUT THE GUEST Podcast Host and Longevity Biohacker, Holistic Nutritionist Human Potential and Epigenetic Coach.. Nathalie is a self-proclaimed science geek with a passion for human health. Nat is a Certified Holistic Nutritionist, an Epigenetic Coach, and a member of the first graduating class of the Bulletproof Training Institute. A few years ago she stumbled upon peptides at a health optimization conference – she was mesmerized. This became the catalyst for the launch of her large and growing Facebook Community - the Optimizing Superhuman Performance Group to feed the growing interest in these incredible compounds. A year later she launched the Biohacking Superhuman Performance Podcast which is now rated as a top 100 podcast in the US and Canada in its category. Nat’s passion is looking at Longevity through the lens of all we can do in every area of our lives to promote vibrant health, boundless energy focusing on a healthy mind and body! She works with clients one on one, manages two large and growing communities and speaks frequently at International conferences on the regenerative powers of peptides and Peptide Bioregulators. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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 performan

Angela presents a portion of her interview with Rachel Varga, in which they cover five key aspects: air, water, lighting, electromagnetics, and detoxing. Rachel stresses the importance of reducing stress and implementing cold therapy, sleep, saunaing, grounding, and clarifying techniques, as well as specific biohacks such as red light therapy, peptides, sunlight exposure, and fresh air. KEY TAKEAWAYS The five key biohacks for improving hair, skin, and nails are: reducing stress, cold therapy, sleep, saunaing, and grounding. Air purification in the home is important to remove mould, VOCs, and other pollutants that can cause skin issues. Drinking reverse osmosis or distilled water is recommended, as tap water may contain harmful substances. Structuring and hydrogenizing water can make it more bioavailable and provide antioxidant benefits. BEST MOMENTS "Dirt, debris, pollution, mould, when they sit on the skin, actually creates oxidative stress and accelerated aging." "LEDs penetrate 100 nanometers deeper in the skin than what we get outside. So I postulate hair loss, facial pigmentation, accelerated aging, circadian rhythm and balancing." "The eyes are the first area of the face to show signs of aging. That's why eyelid surgery is very popular for reducing excess footing to the upper lower eyelids for the face to age." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela Episode 239 - https://omny.fm/shows/high-performance-health/younger-looking-skin-the-science-of-reversing-agin ABOUT THE GUEST Rachel Varga BScN, RN, CANS is a Double Board Certified Aesthetic Nurse Specialist since 2011 with over 20,000 procedures performed, host of a top 20 podcast The Rachel Varga Podcast, an international clinical trainer for other Physicians and Nurses, celebrity skin expert featured by Dave Asprey, JJ Virgin and more! Rachel is an international speaker and a 5 time academically published award-winning author in the field of regenerative and aesthetic nursing as well as an executive board member and peer reviewer for USA based Plastic and Aesthetic Nursing Journal, and a regular contributor to the UK based Journal of Aesthetic Nursing. Rachel is one of the first to combine functional slowing aging techniques, biohacking and modern medical aesthetics by teaching us how to tune into what the skin is telling us about our internal health and what to do about it. Through education on at-home non-toxic skin care, hair care, dermarolling, in-clinic skin rejuvenation and biohacking, Rachel helps inspire others with her unique toolkit to slow cellular aging and enhance radiance using her Holistic SCIENCE of BEAUTY method at RachelVarga.ca where One on One sessions for at-home and in-clinic skin rejuvenation guidance and are available. Phone: (954) 257-2403. www.rachelvarga.ca The Rachel Varga Podcast Instagram Facebook YouTube 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by Dr. Beth McDougall, a medical practitioner with a unique perspective on biology, physics, and human consciousness. Dr. McDougall shares her personal healing journey and discusses the importance of mitochondrial health in overall well-being and longevity. She delves into the science of hormone therapy, particularly for women in perimenopause and menopause, emphasising the need for individualized approaches, as well as exploring various energy medicine treatments, such as red-light therapy, pulse electromagnetic field therapy, and resonance biofeedback therapy, which aim to optimise mitochondrial function and promote overall vitality. KEY TAKEAWAYS The health of our mitochondria is fundamental to our overall health and aging process. Dysfunctional mitochondria can lead to diseases and aging. Hormone therapy should be individualised based on a woman's symptoms and needs during perimenopause. Some women may benefit from progesterone supplementation, while others may not need it. Red-light therapy and pulse electromagnetic field therapies can help optimise mitochondrial function and improve overall health and vitality. Resonance biofeedback therapy can identify and correct aberrant energetic signatures in the body, promoting balance and well-being. It is important to listen to your body, understand your unique energetic signature, and take steps to optimise your energy and vitality as you age. BEST MOMENTS "The health of our mitochondria and how much energy our mitochondria can produce is really fundamental to the health of ourselves and our body." "So many of us are not fully embodied, maybe because of the experiences we've had and kind of the collection of the un-metabolized emotional signatures in the body." "If you tune into it, often that there's something that will be communicated. And then you've learned what you needed to learn from that. And then you can let it go." "The therapies and the technologies in the kind of biohacking, bio-optimization space are really geared toward improving mitochondrial health." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Dr Beth McDougall MD - https://bethmcdougallmd.com ABOUT THE GUEST Dr. Beth McDougall has been in practice since 1998 and is an internationally recognized Integrative physician with a specialty in multi-factorial degenerative disease. She is founder of CLEAR Center and the co-founder and medical director of the cutting edge, bio-optimization lab, JYZEN in Mill Valley, CA. Long known as a medical detective, Dr. McDougall excels at unraveling complex, multi-factorial conditions. She is advancing a new medical paradigm, one at the intersection of medicine and contemporary physics, to transform the practice of medicine. Her book introducing this paradigm, "YOUR PRISTINE BLUEPRINT: The Missing Key to Longevity, Reversing Disease, and Radically Transforming Your Life," addresses how this larger context can lead to profound health and well-being. Dr. McDougall is the Chief Medical Officer of Resonance Technologies Group (RTG), a fund with five health companies in its portfolio: Immunacor, Sonaphi, Sourcewave, CLEAR Health, and Cell Code —all companies with energetic diagnostic and healing technologies based in resonance physics. She sits on the advisory board for Energy Medicine University and the scientific advisory board for the Resonance Science Foundation. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, bioh

Angela interviews Dr Jill Carnahan, who shares their personal journey of dealing with the impact of toxic chemicals on their health and highlights the alarming increase in the number of chemicals introduced into our environment each year, with little regulation or testing by authorities. KEY TAKEAWAYS The exposure to toxic chemicals, such as glyphosate, is a major contributor to modern illnesses, chronic conditions, autoimmunity, and cancer epidemics. The regulation and testing of chemicals in the environment, especially in the US, is inadequate, leading to the introduction of hundreds of thousands of new chemicals each year. Genetic predispositions, combined with environmental factors like chemical exposure and dietary choices, can contribute to the development of diseases such as cancer and Crohn's disease. BEST MOMENTS "This is the elephant in the room of our modern illness, our chronic conditions, our autoimmunity, our epidemics of cancer." "We're all swimming in toxic soup." "If you're not actively thinking about ways for your environment to have clean air, clean water, clean food, then you're behind the eight ball." VALUABLE RESOURCES Episode 253 - https://omny.fm/shows/high-performance-health/the-science-and-faith-of-resilience-unlocking-the Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by the great Dr John Demartini, a renowned expert in the science of success and manifestation. John shares his journey from being a struggling surfer with learning difficulties to becoming a highly respected teacher, researcher, and author. Dr DeMartini especially focusses upon the importance of aligning one's purpose with life’s highest values and how this can lead to achieving goals and living a more fulfilling existence, thereby providing the inspiration required to manifest success. KEY TAKEAWAYS Finding and aligning with your highest values and purpose is crucial for achieving your goals and living a fulfilling life. It is important to prioritise your life and focus on what truly matters to you. Having a clear vision of what you want to achieve and visualizing it in detail can greatly increase the probability of manifesting it. The more vivid and detailed your vision, the more likely you are to take action and make it a reality. Continuously refine and polish your vision as you gain more clarity and details. Start with what you know and let it grow, filling in the gaps as you go along. Visualise the desired outcome and focus on the specific actions and steps needed to achieve it. Delegate lower priority tasks and focus on the highest priority actions that align with your purpose. This allows you to make the most of your time and energy, both in your personal and professional life. Intrinsic drive and inspiration are more powerful than external motivation. When you are aligned with your purpose and values, you don't need external motivation to take action. BEST MOMENTS "The body must be directed by the mind and the mind must be guided by the soul in order to maximize human awareness and potential in life." "Whatever you think about, whatever you visualize, whatever you affirm, whatever you feel, whatever you write down and whatever you plan and whatever you take actions on becomes your reality." "The highest value, which Aristotle in his time wrote about and called it the telos, which is the end in mind, and Hartman called the most non-derivative value, the most intrinsic value, the thing that we feel is a calling in life, is that highest value." "Motivation is a symptom, never a solution for mastery of life. Intrinsic drive is way more powerful." "The innermost dominant thought definitely becomes your outermost tangible reality." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Dr John DeMartini – www.drdemartini.com ABOUT THE GUEST Dr. John Demartini is a polymath and a world-renowned human behaviour expert. He has five decades of research across multiple disciplines. His work has been described by students as the "most comprehensive body of work," and "an extensive library of wisdom," as well as "wisdom of the highest and most valuable order." Dr. Demartini's mission and vision is to share knowledge and wisdom that empowers you to become a master of your own life and destiny. His education curriculum ranges from personal growth seminars to corporate empowerment programs. He shares life, business, financial, relationship and leadership empowerment strategies and empowerment tools that have stood the test of time 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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. CONTA

In a preview of her upcoming interview with Dr John DeMartini, Angela and her very special guest discuss the power of authenticity and living in alignment with our highest values. Dr. Demartini believes that motivation is a symptom of not being authentic, and that when we are living in alignment with our values, our body and mind flourish. He also highlights the importance of exemplifying what we teach and finding joy in doing what we love. VALUABLE RESOURCES The power of our thoughts: The transcript emphasizes the belief that what we think about, we become. Our thoughts and focus determine the direction our lives take. Authenticity and congruence: The importance of being true to oneself and living in alignment with our values is highlighted. When we are authentic and congruent, we are naturally motivated and driven to do what is meaningful to us. The body's feedback: Our bodies provide feedback through physiological symptoms to guide us back to authenticity. Every symptom is seen as a way for the body to try to get us back on track and living in alignment with our true selves. BEST MOMENTS "The highest value you spontaneously do, you don't have to discipline yourself to do it." "Motivation is a symptom. If you need motivation, you aren't being authentic." "When we are authentic, the doors of opportunity reward it. People get literally the synchronicity start lining up for opportunities." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

Angela is joined by Digital Transformist, Optimal Human Performance Specialist, Best-selling Author & Biohacker, Teemu Arina, for an eye-opening discussion about the dark side of biohacking and the unconventional topic of the health and wellness industry. Teemu challenges the notion of constant optimisation and perfection, suggesting that many people in this industry have unresolved traumas or underlying issues that led to their health problems in the first place, and highlights the dangers of extreme behaviours and the need for balance and self-reflection in the pursuit of health and wellness. KEY TAKEAWAYS The health and wellness industry often focuses on perfection and optimization, but it is important to recognize and address the underlying traumas or unresolved issues that may have led to health problems in the first place. Many health influencers and experts in the industry are wounded healers who have overcome their own health issues and now dedicate their time to helping others. However, there can be a mismatch between their public persona and their true selves, leading to feelings of loneliness and inauthenticity. Extreme biohacking practices, such as strict diets or excessive exercise, can become control mechanisms and addictions that replace previous unhealthy coping mechanisms. It is important to find a balance and address the root causes of health issues rather than relying solely on extreme measures. Personal narratives and identity play a significant role in how individuals approach health and wellness. It is important to examine the stories we tell ourselves and others about who we are and what we value, as these narratives can shape our behaviours and choices. BEST MOMENTS "The whole health and wellness industry is quite interesting. The way how I see it is that people have some kind of trauma or unresolved things that often led to the health problems in the first place." "But what if there's a mismatch between who you are, actually, really, and the persona or the avatar or the illusion you created? That can be a pretty lonely place." "We have all these biohacking gurus, like, you know, I don't want to say names, but if you take, for example, Dave Asprey, who's been kind of the leading figure of this whole movement, what he has been all about is better, faster, stronger." "So what happens there is like, you are, you have less wiggling room, you have less kind of buffer, in a sense, when you're burning the candle from both ends" VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Teemu Arina - https://www.teemuarina.com ABOUT THE GUEST TEEMU ARINA has a professional career of two decades as a technology entrepreneur, author and professional speaker. Mr. Arina is one of the forefront thinkers on the digital transformation of learning, work, leadership, health and - eventually - the future of humanity. His work focuses on studying the intersection of man and the machine and ways to improve productivity, health and wellbeing with biological and technological tools. Mr. Arina is a popular keynote speaker who has presented in USA, UK, Japan, Russia, China, and Germany among others and was selected as the Speaker of the Year by Speakersforum in 2017. As a seasoned speaker, he gives around 100+ presentations per year. 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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

For this special Bitesize Biohack, Angela explores the benefits of creatine for women's health. While traditionally associated with men and bodybuilders, creatine has numerous advantages for women, particularly during the menstrual cycle, perimenopause, and postmenopause. KEY TAKEAWAYS Creatine is a molecule that is important for producing ATP, the energy currency of the body. It is primarily made in the liver and is important for skeletal muscle health, bone density, gut health, and brain health. Women have less storage capacity for creatine compared to men, so supplementation can be beneficial for women. Taking 3-5 grams of creatine daily can help build up creatine stores over a period of four weeks. Creatine loading phases, where higher doses of creatine are taken for a short period of time, can be done to quickly increase creatine stores. The best time to do a loading phase for women is during the luteal phase of the menstrual cycle, when estrogen levels are higher. BEST MOMENTS "Creatine is very important for us to produce ATP, which is the energy currency of the body." "Creatine helps to support bone density and muscle protein synthesis, making it beneficial for women struggling with metabolic issues and excess body fat." "Creatine can be really supportive in times of stress, as it helps to provide higher levels of ATP for the brain, improving memory, cognition, and attention." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela Episode 187 - https://omny.fm/shows/high-performance-health/detox-your-mind-heal-burnout-reduce-toxic-stress-w 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. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. 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