High Performance Health

Angela talks to Milli Raizada, an experienced NHS GP who has personally navigated hormonal challenges, about the key aspects that women in their 40s and early 50s should focus on to optimise their health. Dr. Raizada discusses the fluctuations in hormones during the perimenopause phase, emphasising the impact on various bodily functions such as brain health, muscle health, and bone health. She also highlights the importance of understanding hormone levels, particularly oestrogen, and its influence on neurotransmitters like dopamine and serotonin KEY TAKEAWAYS Understanding the hormonal changes during perimenopause is crucial for women in their 40s and early 50s. Declining oestrogen levels can lead to various symptoms like weight gain, brain fog, and mood changes due to its influence on neurotransmitters. Nutrition plays a vital role in managing hormonal health, with a focus on unprocessed whole foods, probiotics, and prebiotics for gut health. Tailoring exercise routines to include strength training and moderate-intensity activities can help maintain muscle mass and overall health during perimenopause. Empowering individuals with knowledge about their bodies and personalized lifestyle plans can help manage hormonal issues effectively without relying solely on medication. BEST MOMENTS "Eating foods that are naturally lower in carbohydrates... eating unprocessed natural carbohydrates, fruits and vegetables and everything in moderation is so important." "I think it's looking at when we know that in our 30s muscle and bone health decline with age you know you get sarcopenia you get loss of bone density." "I had a problem with chronic pain and the consultant offered me some morphine and I just thought, you're putting the plaster on the issue here. I really do want to know what's causing the problem." 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 Full Episode - https://omny.fm/shows/high-performance-health/happy-hormones-happy-you-with-dr-milli-raizada ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by neuroscience expert, Dr. Tommy Wood, who shares insights on building a better brain and optimising cognitive function across the lifespan. He discusses the importance of exercise on brain health, the impact of different types of exercise on cognitive function, and the benefits of separating tasks to maximise productivity. They also look into the concept of cognitive gears, the effects of multitasking, and the significance of incorporating low cognitive gear activities to unwind before bedtime. KEY TAKEAWAYS We need to emphasise the importance of structuring the workday to optimise productivity by chunking tasks based on cognitive gears and personal energy rhythms. Multitasking, especially when it involves complex tasks, can be detrimental to cognitive performance and learning. Focusing on one task at a time is more effective for deep work and skill acquisition. Engaging in low cognitive gear activities, such as repetitive tasks or household chores, can provide a cognitive break and recharge the brain. Prioritising deep work in the morning when energy levels are high and saving less demanding tasks for later in the day can enhance overall productivity. Maintaining a balance between focused work, breaks, and low cognitive gear activities throughout the day can help optimise cognitive function and prevent burnout. BEST MOMENTS "I think there's a few different ways to think about this” “One measure that I really like is the cognitive gears, which is something that a former colleague of mine, James Hewitt, has kind of popularised. He puts us into three main brain states or cognitive gears and actually relates them to exercise." "I can imagine at that point, right, you're unplugging, you're going to spend time with your partner. If you then go back to work, that's going to create a whole new buzz of energy." "The kind of multitasking that humans are very good at is parallel processing multiple complex related skills at the same time." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Dr Tommy Wood - https://www.drtommywood.com/ ABOUT THE GUEST Tommy Wood BM BCh, PhD is a neuroscientist, elite-level professional nerd, and performance consultant to world class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington and Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coachi

Angela is joined for this bitesize edition by Paul Sheppard, to discuss how conditioning from past experiences can limit individuals from achieving success and how some may self-sabotage when they reach a certain level of achievement. Paul and Angela touch on the idea that conditioning often occurs in early childhood but can also manifest later in life, impacting relationships and overall well-being KEY TAKEAWAYS Many people are held back by conditioning from their past that limits their beliefs about what they can achieve or deserve. Some individuals reach a certain level of success and then unconsciously sabotage themselves, possibly due to deep-rooted conditioning. Conditioning can occur during childhood, particularly before the age of seven, but can also develop later in life through experiences like relationships with narcissists. Coaching is favoured for addressing anxiety as it focuses on proactive steps to move forward rather than solely delving into past issues BEST MOMENTS "You know, it's usually conditioning from their past that says you can't achieve something. You're not allowed to have something." "I think it's important to have a coach or a therapist to explore not only where these things have come from, which is nice." "When I had anxiety, there was no help or no advice that would have helped me with my anxiety." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode - https://omny.fm/shows/high-performance-health/overcome-limiting-beliefs-and-step-into-your-futur ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

In the first part of a very special two-part conversation, Angela talks to the remarkable Dr Sara Gottfried, about a wide-ranging array of aspects impacting women's health, including hormones, perimenopause, and postpartum depression. Dr. Sara highlights the impact of hormonal changes during perimenopause and menopause, emphasising the importance of understanding triggers and dysregulation. She also delves into the effects of stress, immune system changes, and metabolic shifts during this transition. The conversation touches on topics like mitochondrial function, hormone therapy, PCOS, and postpartum depression, exploring both biological and environmental factors that contribute to women's health challenges. KEY TAKEAWAYS Hormonal fluctuations during perimenopause and postpartum can lead to various symptoms like hot flashes, night sweats, mood changes, and depression. Understanding these changes and seeking support can help manage these transitions effectively. Monitoring mitochondrial function, especially in women over 40, can help address issues like fatigue and energy depletion. Strategies like interval training and red light therapy can help stimulate mitochondria and improve energy levels. Polycystic Ovary Syndrome (PCOS) is a complex condition with various phenotypes and metabolic implications. Understanding individual symptoms and addressing them through lifestyle changes, exercise, and proper nutrition can help manage PCOS effectively. Postpartum depression can be influenced by hormonal changes, lack of support, sleep deprivation, and psychological stress. Identifying risk factors like genetic predispositions, inflammation, and nutrient deficiencies can help in early intervention and management. BEST MOMENTS "I think the pandemic definitely changed our biology, mostly, not for the better." "I feel like perimenopause and menopause needs to be rebranded. We need to be a lot more honest about some of these changes that are happening." "I think it's really important to understand that postpartum thyroiditis, development of autoimmunity is really common." "I did have quite a dominant father and I was a real daddy's girl but I also wonder whether familial position plays a part in this." 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 Dr Sara Gottfried - https://www.saragottfriedmd.com/ ABOUT THE GUEST Sara Gottfried MD, is a scientist, researcher, Harvard – educated medical doctor with 25 years of experience, and author of four New York Times bestselling books. Through her practise, Dr Gottfried treats people with a host of conditions, and educates about hormone balance, metabolic health and the interaction between food and your metabolism. From the Harvard and MIT-educated physician, and New York Times bestselling author of The Hormone Cure, The Hormone Reset Diet and Younger, comes a brand new book on the impact of trauma on your body and immune system – and what you can do to heal. Up to 80 per cent of patients with autoimmune disease experienced significant emotional distress before getting sick. In other words, trauma and autoimmune disease are intimately linked, and Dr Gottfried shows us how. A leading voice in the autoimmune and women’s health space, Dr Gottfried’s insights into the gut, women’s health and hormones, and trauma as it pertains to autoimmune illness is essential reading Conventional medicine falls short when it comes to both diagnosing and treating autoimmune disease. Many people suffer from mysterious symptoms like severe fatigue, brain fog, aches and pains, feelings of tingling and numbness, stubborn weight gain, abdominal pain, digestive problems, hair loss, insomnia, and even anxiety, and don't realize their immune system is at the root of their symptoms. In her precision medicine practice, Dr Gottfried noticed a seemingly unusual pattern: many of her patients who suffer from autoimmune disease and symptoms have a history of trauma. Dr Gottfried has created a powerful programme designed to break the vicious cycle of autoimmune disease, reset your immune system and restore your health, with advice on diet, sleep, supplements, breathwork, microbiome restoration, somatic therapy and much more. 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 entrepreneu

Angela is joined by Dr Molly Maloof to discuss burnout and its impact on energy metabolism. This bitesize edition looks into the ways in which we can recognise the signs of burnout, the importance of understanding cortisol levels through testing, and the role of blood sugar regulation in managing burnout. Angela and Dr Molly stress the need for individuals, especially women, to prioritise rest and lifestyle changes when experiencing burnout, rather than relying solely on diet modifications KEY TAKEAWAYS Look out for fluctuating blood sugar levels, low energy, and issues with hormone regulation as potential signs of burnout. Before addressing stress, get hormones tested, assess blood sugar regulation, and evaluate overall physiological function to understand what's happening inside the body. Rest is fundamental to healing from burnout. Slowing down, getting adequate sleep, and prioritizing rest are crucial steps in the recovery process. Eliminate processed and fast foods from the diet to reduce brain fog, inflammation, metabolic inflexibility, and gut dysfunction, which can exacerbate burnout symptoms. BEST MOMENTS "You know, it's funny, when I was writing this book, I had a little bit of a freak out because my editors were like, women who are burned out are going to buy this book." "What they're doing is they're forcing their body to pump out more cortisol the best it can but eventually it's going to just flatline." "It's really high when you're in an insulin resistant state. But when you're fully burned out and you're like I can't get out of bed in the morning because I'm so exhausted." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode - https://link.chtbl.com/EP_232_Molly_Maloof ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by the incredible Liz Earle, an expert in empowering midlife women to be stronger and better than ever. Liz discusses the challenges faced by women in midlife, the importance of self-care, and the need to prioritise oneself. They delve into the significance of hormones, skin care, and biohacking for aging well, plus Liz shares her insights on supplements, skin care routines, and the use of red light therapy for overall health and well-being. KEY TAKEAWAYS Start by prioritising yourself, especially during midlife when facing various challenges. Taking care of yourself is essential for overall well-being. Incorporate small health habits that stack together to have a big impact on your health. Focus on simple and easy practices that can make a difference at any age. Understand the importance of hormones, especially oestrogen, in skin health and overall well-being. Consider hormone replacement therapy if needed. Focus on a high-protein diet with healthy fats for internal skincare. For external skincare, consider ingredients like retinol, vitamin C serums, and collagen supplements. for better education on menopause, hormonal health, and women's health in medical schools and among healthcare professionals to ensure proper care and treatment options are available. BEST MOMENTS "I think the key is to start with yourself. You have to prioritise you. You have to make a commitment right at the beginning that you are worth it." "I think it's all about trying to get your body to work in a better, younger way for you. So rather than try and impose something else on your skin or your body and force it into doing something, I think to give it the tools to do it for itself is a more successful option." "Using collagen to support bones and joint health, I think is really useful. And I also add things like powdered bone broth to my coffee and shakes and yogurt and soup and anything." 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 GUEST Liz Earle’s Book: A Better Second Half: Dial Back Your Age to Live a Longer, Healthier, Happier Lifehttps://amzn.eu/d/gC0vYdP Liz Earle is a champion of women’s health, media influencer, author of 36 books, TV presenter and charity-founder, as well as host of the popular Liz Earle Wellbeing Show podcast. She is also on a mission to help women celebrate every stage of their lives – especially that all-important second half. For more than thirty years, Liz has remained a respected and award-winning authority in the world of beauty, natural nutrition, health and wellbeing. She is dedicated to sharing her knowledge as a broadcaster (having started her TV career on ITV’s This Morning in 1989, she’s still a contributor to the show), writer and trusted household name, as well as being a best-selling author with a range of lifestyle titles and a multi-brand founder. Liz’s entrepreneurial spirit started from a young age and developed when she put her name to several successful brands. These include Liz Earle Wellbeing (lizearlewellbeing.com) and award-winning Liz Earle Beauty Co., now owned by Walgreens Boots Alliance, which she founded in 1995. The company was sold in 2010 and she finally left the beauty brand in May 2017. In 2007, Liz Earle was awarded an MBE for her services to business and she has also received an Honorary Doctorate of Laws from both Portsmouth University and Staffordshire University. Liz is an expert in nutrition, hormone health, fitness and bio-hacking for the midlife woman, consistently sharing her simple and accessible tips in a practical and empowering way. Her straightforward, thoroughly researched and honest approach has earned her a place as a trusted visionary in the world of wellbeing. Liz has a deep-rooted passion for demystifying science and sharing warm wellness wisdom. She is a measured and trusted voice in the sometimes overwhelming world of female health. By starting honest conversations around feeling good, no matter what your age, Liz is helping women prioritise looking and feeling their best, leaving them empowered and ready to take on the world. Mid-life shouldn’t signal a shutting down of ambition and opportunity – instead it should be the start of a second half that promises to be as exhilarating as the first. Liz has five children ranging in ages from 30 down to 10, now divorced, and divides her time between her London studios and a house in the West Country. 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

Angela is joined by Dr Libby Weaver to discuss the complex relationship between women's bodies and achieving the ideal body composition. Drawing from personal experiences and observations with patients, they challenge the traditional belief that calorie restriction and intense exercise are the only factors influencing body shape and size. The discussion highlights the impact of stress hormones, particularly adrenaline, on the body's ability to burn fat and store fat KEY TAKEAWAYS The traditional belief that the calorie equation is the sole factor influencing body shape and size is challenged by real-life experiences where calorie restriction does not always lead to weight loss. The idea that intense exercise is necessary to maintain weight or body shape can be deeply ingrained, leading individuals to over-exercise unnecessarily. Elevated adrenaline levels due to psychological stress, rather than physical danger, can disrupt the body's natural processes, affecting digestion, fuel utilisation, and food cravings. Modern lifestyles with constant stressors can lead to chronically elevated adrenaline levels, impacting the body's ability to use fat as fuel and increasing cravings for sugary foods. BEST MOMENTS "You meet people who are very good at restricting calories and they still don't lose any body fat, they don't lose weight. In fact, sometimes it goes in the opposite direction." "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." "So many women still think like that. And it breaks my heart because they live in this world of, I feel like I've got to eat like a tiny little bird and I've got to exercise like a maniac." "And it's our perceptions of pressure and urgency and it's the way we unconsciously worry about maintaining the approval of others. So in other words, it's caffeine and primarily psychological stress rather than a threat to our life." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode - 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 Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by Vince Sant, the world’s fastest growing fitness coach and viral sensation, to talk about optimising metabolic health and achieving ideal physical shape, especially with the upcoming spring and summer seasons. Vince shares insights on overcoming obstacles in body re-composition, understanding different body types, setting realistic fitness goals, and the importance of tailored approaches to diet and exercise, as well as delving into the significance of cardio training, including various forms like steady-state, low-intensity, and HIIT workouts. KEY TAKEAWAYS Tailoring fitness routines and diet plans to individual goals, body types, and lifestyles is crucial for long-term success. Understanding body types (ectomorph, endomorph, mesomorph) can help in choosing the right training and diet strategies for optimal results. Different forms of cardio (steady-state, low-intensity, HIIT) offer varied benefits, and selecting the one that aligns with personal preferences and schedules is key. Consider incorporating essential amino acids, caffeine, and electrolytes like salt for improved workout performance and recovery. Consistent adherence to a workout routine that is enjoyable and fits into one's lifestyle is more important than following a rigid plan that may not be sustainable. BEST MOMENTS "I think enjoyment trumps all” “I lift heavy weights. I like going midday. I like getting two or three meals a week." "BCAAs are a phenomenal option. BCAAs are essential, they have your essential amino acids in them." "I was in pretty terrible shape, to be honest. My lifting had consisted mostly of bodybuilding style exercises, which I do blood work every six months” 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 GUEST Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals. Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age. Over 3.1 million people have now chosen the Fat Loss Extreme program and V Shred continues to serve millions of women with easy-to-follow exercise programs and sciencebased eating strategies that can completely transform a woman’s body in a few short months. With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred's continues to make a positive impact on millions of people around the globe. Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best life. Vince Sant at V-Shred - https://vshred.com/sp/ripped-in-90-days/sku_B7a3FRwfznnahU ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of prof

Angela is joined by Rachel Varga to talk about the importance of skincare, sun protection, and biohacking for optimal health and wellness. They focus on the significance of wearing mineral sunscreen daily, especially due to the deeper penetration of blue light from screens into the skin. They also talk about the use of pregnancy-safe and kid-safe products free of harmful toxins, such as parabens and sulfates, exploring the role of peptides, specifically Melanotan-2, in enhancing melanin production, anti-aging benefits, and libido enhancement KEY TAKEAWAYS Avoid products with chemical sunscreens like avobenzone or oxybenzone. Opt for mineral sunscreens with zinc or titanium as active ingredients to protect hormone production. Look for products free of parabens, phthalates, sulfates, artificial dyes, and fragrances to ensure safety for both adults and children. Consider Melanotan-2 for tanning: This peptide can help increase melanin production, providing a tan without the need for self-tanners, while also offering other benefits like libido enhancement and appetite suppression. Be cautious with new rejuvenation options: Wait for products like peptides and stem cells to be well-studied and established in the market before considering them for anti-aging or aesthetic purposes. BEST MOMENTS "The blue light coming from your devices and screens is actually penetrating 100 nanometers deeper into the skin than the naturally occurring UVA and UVB rays." "I'm a big fan of using pregnancy safe, kid safe products for hair care, cleaning, and personal care, free of toxins like parabens, phthalates, and sulfates” "I do not fear the sun but ensure I have great products on my face, neck, chest, hands, and take hyper-focused antioxidants and supplements for internal defence." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode - https://angelafosterperformance.com/ep-239-younger-looking-skin-the-science-of-reversing-aging-with-rachel-varga/ ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by Dr. Neil Barnard to discuss the benefits of a plant-based diet, particularly focusing on the health implications of avoiding meat and dairy products. Dr. Barnard explains how fibre, found in plant-based foods, plays a crucial role in reducing cholesterol levels and aiding in weight loss. He emphasises the importance of essential amino acids from plant sources over animal protein for overall health. Angela and Dr Barnard also delve into the impact of saturated fats on cholesterol levels and the link between animal products and diseases like Alzheimer's KEY TAKEAWAYS A plant-based diet rich in fruits, vegetables, whole grains, and beans has been shown to promote weight loss effectively. Foods like blueberries, cruciferous vegetables, green leafy vegetables, melons, citrus fruits, and beans are particularly beneficial for weight management. Saturated fat intake, primarily from animal products like dairy and meat, has been linked to an increased risk of health issues such as Alzheimer's disease. Avoiding saturated fats and focusing on plant-based sources of essential nutrients can significantly improve overall health. Insulin resistance, often caused by the accumulation of fat particles in muscle cells, can lead to persistent high blood sugar levels. Eliminating animal products and reducing added oils from the diet can help improve insulin sensitivity and regulate blood sugar levels effectively. A balanced plant-based diet with fats comprising less than 10% of total calories, complex carbohydrates as the main energy source, and adequate protein intake can support overall health and weight management without the need for strict calorie counting or macronutrient tracking. BEST MOMENTS "The protein in meat is inferior to plant protein." "The Mediterranean people were annoyed. They thought, I signed up for a research study, and I'm supposed to lose weight, and I'm not losing." "The answer to that is not to avoid healthy foods. The answer to that is to get the fat out of your cells." "Your body is designed to use glucose as its favourite 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 AG1 Special Offer - https://www.drinkag1.com/angelafoster ABOUT THE GUEST Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students. As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care. Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health. Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee. Follow Dr. Barnard on Twitter @DrNealBarnard, Facebook @NealBarnardMD and Instagram @DrNealBarnard Contact: https://www.pcrm.org/ 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

Angela presents a bitesize biohack alongside Dr Izabella Wentz, where the focus is on fixing adrenal protocols and addressing stressors that impact the body's response to stress. The discussion delves into various factors such as sleep deprivation, psychological stress, history of traumas, nutritional stressors, and the importance of pleasurable activities in reducing stress levels KEY TAKEAWAYS Sleep deprivation, psychological stress, history of traumas, nutritional stressors, and excessive exercise can all send danger signals to the body and contribute to adrenal dysfunction. Ensuring blood sugar balance, consuming adequate protein and fat, replenishing depleted nutrients like B vitamins and magnesium, and incorporating mitochondrial support can help in restoring adrenal health. individuals experiencing adrenal burnout, longer fasts, extreme exercise, and other high-stress activities may exacerbate symptoms rather than improve them. It's essential to listen to the body and prioritize gentle, nourishing practices. Engaging in activities that bring joy and relaxation, such as spending time in nature or pursuing hobbies for enjoyment rather than profit, can help shift the body from a stress response to a thriving state. BEST MOMENTS "Fasting can be healthy for a lot of people if they're healthy enough to fast, but when you're in a really depleted state, fasting can actually send your metabolism further from what you want it to be." "I see a lot of improvements in deep sleep. Deep restorative sleep and REM sleep are some of the improvements that we start seeing when the body gets into this state where we start healing in our sleep." "I think we've kind of been conditioned over the last few years as women that we've got to be doing these super high-profile jobs and fasting for like 16 to 24 hours a day or even three-day water-only fasts." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode with Dr Izabella Wentz at hhttps://link.chtbl.com/EP243_Dr_Izabella_Wentz 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 special guests, Dr. Zulia Frost and Bjorn Ekberg, experts in photobiomodulation and red light therapy. They discuss the benefits of near-infrared and red light therapy, clarifying the differences between the two and how they affect cellular health. The conversation also delves into the mechanics of photobiomodulation, focusing on the impact on mitochondria and energy production in the body. They explore the optimal timing and placement of red light therapy for various purposes, such as enhancing energy, improving sleep, aiding recovery from exercise, and addressing specific health conditions KEY TAKEAWAYS Red light therapy is effective for skin-related issues, while near-infrared light penetrates deeper for muscle and tissue benefits. Using the device one hour before exercise can enhance performance, while using it post-workout aids in recovery. Treating one area with the device can have systemic effects on the body, enhancing overall health and energy levels. To avoid diminishing returns, it's recommended to take breaks after consistent use and not overuse the device. FlexBeam offers targeted treatment, unlike ambient radiation from panels or saunas, making it more efficient and effective for specific conditions. BEST MOMENTS "I think panels have own goodness about them because you can create lots of photonic radiation in the room for systemic general effect." "I recommend people to use it before they go to sleep to help to enable better sleep, better energy production in the body." "The best red light therapy device is the one that you use the most." "Pre-conditioning, when you use it before you exercise, is actually also accumulative and very good." 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 GUESTS Zulia is a leading clinician renowned world-wide for her use and research of neuromodulation, bio-resonance and photobiomodulation therapies. A Doctor of General Medicine and Paediatrics with post-graduate training in ultrasonic diagnostics and radiology, Zulia is also a Doctor of Traditional Chinese Medicine (TCM) and Acupuncture. Read more Zulia’s passion for new innovative therapeutic technologies brought her to study photo- biomodulation therapy at Weber Institute, Germany, where she learnt a new advanced applications of cold (low) intensity lasers using laserneeldes to provide non-invasive ‘acupuncture’. Zulia has accumulated 30 years of experience and has helped thousands of patients, making her personal contribution promoting healthy lifestyle and well-being. Broad training and understanding East and West therapeutic approaches combined with many years of experience makes Dr Frost’s treatment unique and effective. She runs an exclusive clinic in England, treating patients and training therapists A world expert and recognised CPD trainer in Non-invasive Interactive Neurostimulation and Photobiomodulation, Dr Frost runs a training centre for therapists to adopt and use these bio-physical modalities world-wide. Read more Dr Frost was involved in the facilitation of clinical and scientific research, liaising with universities, rehabilitation clinics, hospitals and sports establishments world-wide. She is an author of published peer-reviewed papers. Seeing high rate of success in relieving pain and regaining function when using photobiomodulation, set her on the path to pursue her vision for this advanced technology to become a standard of care in every home. She co-founded ‘Recharge’ and now works as the clinical director dedicating her efforts in promoting Red Light Therapy with FlexBEAM – targeted red-light device. Bjørn has a highly unusual background. With a PhD in Philosophy of Science, his speaking engagements range from cosmology to health and recovery. He is an unorthodox thinker who likes to challenge the unquestionable and promote newer and better ways of understanding and living. www.recharge.health https://www.instagram.com/theflexbeam/?hl=en www.drzulia.com ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The H

Angela presents a bitesize biohack alongside Chris Masterjohn with a focus on the foundations of living a healthy and vibrant life through nutrition. The discussion revolves around the importance of obtaining nutrients from whole foods rather than relying on fortified foods and delves into the pitfalls of relying on fortified foods and the potential deficiencies that can arise from not diversifying one's diet. KEY TAKEAWAYS Focus on getting nutrients from whole foods to ensure a healthy diet. Avoid relying on fortified foods and instead construct a well-rounded diet. Diversify protein sources, including meat, fish, dairy, eggs, and legumes. Balance carbohydrates with whole grains, starchy tubers, legumes, and fruits. Individual factors such as menstrual blood loss can affect micronutrient needs. BEST MOMENTS "I think rule one is how could you get all your vitamins and minerals and proteins, fats and carbohydrates and calories and everything that you need from whole foods." "It's interesting if you look at history how that generally only works for a period of time." "If you are trying to eat a very restrictive diet, you really need to think a lot about this." "I seem to really struggle with enough potassium. That's just something It's been right from the days when I was practicing as a lawyer." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode with Chris Masterjohn at https://omny.fm/shows/high-performance-health/exploring-the-impact-of-exercise-on-glucose-tolera 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 special guest, Rachel Scheer, who shares her personal journey of overcoming burnout and health issues through a combination of functional medicine, inner work, and self-discovery. Rachel discusses the importance of aligning with the natural cycles of the body, particularly for women, and how she incorporates intention, visualisation, and self-care into her daily routine. Rachel emphasises the significance of listening to one's body, prioritising sleep, and taking breaks throughout the day to maintain productivity and well-being KEY TAKEAWAYS Rachel emphasises the importance of prioritising sleep as a non-negotiable aspect of her routine to prevent burnout and enhance productivity. Understanding the hormonal fluctuations throughout the menstrual cycle can help women optimise their energy levels and productivity by knowing when to push and when to pull back. Rachel's two-hour morning routine includes meditation, cold water exposure, movement, and exercise, setting her up mentally and physically for a successful day. Taking intentional breaks throughout the day, including micro-breaks and a dedicated lunch break, helps Rachel maintain focus and energy levels. Incorporating visualisation practices into her routine, Rachel focuses on gratitude, visualisation of her goals, and aligning her intentions with her actions to create a fulfilling and successful day. BEST MOMENTS "We have both experienced that and come out the other side much more optimised." "I think it's always coming back to intention in everything that we do” "It's so inspiring for people listening, particularly for women because of the way we hold ourselves back." "I think for a lot of women, they are more prone to burnout because we are just taught to drive and drive hard in a lot of ways." 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 GUEST Rachel Scheer is a certified functional medicine nutritionist, entrepreneur, and highly sought-after speaker with a passion for gut health and healing. Her unique approach to health and healing has helped thousands of people overcome their health challenges by taking a root cause approach. Rachel has built a fully organic multi-million dollar business and speaks at various events and conferences on entrepreneurship, the power of your story, healing, abundance, and her expertise in functional medicine and gut health. www.rachelscheer.com Functional Wellness Coaching Gut Health Repair Program The Evolution Mastermind Podcast Rachel's Personal Instagram Rachel Scheer Nutrition (private practice) Instagram 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. 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 alongside Stacy Sims, in which they highlight the benefits of blackcurrant juice concentrate for its anti-inflammatory and antioxidant properties, particularly in alleviating PMS symptoms. They also touch upon the importance of vitamin D supplementation, especially in regions with limited sunlight during winter, emphasising its role in mood, immunity, and overall health KEY TAKEAWAYS Blackcurrant juice concentrate is beneficial for women with PMS or inflammation issues due to its anti-inflammatory and anti-oxidative properties. Supplementing with blackcurrant juice concentrate can help enhance total recovery and alleviate symptoms of bloating, cramping, and mood changes associated with PMS or PPMD. Vitamin D is crucial for mood, immunity, iron status, muscle function, gut health, and brain health, especially in regions with limited sunlight exposure. It is recommended to consume around 20ml of blackcurrant juice concentrate or tart cherry juice concentrate for their anti-inflammatory benefits. Regular monitoring of vitamin D levels through blood tests is essential, and supplementing with at least 2000 international units every other day may be necessary, particularly during darker winter months to combat deficiencies and improve overall health. BEST MOMENTS "Blackcurrant juice concentrate is really more of a real food way. It's considered a supplement, but when you're looking at all the supplements that are out there, a juice concentrate is closer to the real food spectrum than a powder." "There's a little bit more evidence for the anti-inflammatory responses from the blackcurrant than there is from the tart cherry." "Vitamin D is super, super important. I can't stress how important it is, especially when we live in places that are far away from the equator and we have lots of time of rain and dark winters." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Link to full episode with Dr Stacy Sims - https://link.chtbl.com/Ep311 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 special guest, Dr. Andrew Steele to discuss the topic of aging and longevity. Dr. Steele shares insights on the biology of aging, potential advancements in anti-aging treatments, and the importance of funding aging biology research. They also delve into various aspects of aging, including the ten hallmarks of aging, the role of mitochondria, and the impact of telomere length. Dr. Steele touches on the differences in aging between men and women, highlighting the unique evolutionary aspects of menopause and mitochondrial inheritance KEY TAKEAWAYS Dr. Steele discusses the importance of evidence-based research when it comes to supplements and aging. Should aging be seen as a disease of some kind, with considerations for regulatory advantages and perspective shifts? The 10 hallmarks of aging include DNA damage, telomere shortening, protein dysfunction, mitochondrial issues, and immune system changes. Mitochondria, known as the powerhouse of the cell, play a crucial role in energy production and aging processes. Evolutionary theories, such as the grandmother hypothesis, shed light on menopause and longevity differences between genders. BEST MOMENTS "The best piece of health advice is to campaign for more funding for aging biology research." "We've got ideas for how to slow down the aging process, how maybe even to reverse it." "The risk of death doubles about every eight years. This is a phenomenally universal fact of being human." "Mitochondria are the only part of your cell that have their own DNA." 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 Get £30 off a Veri Continuous Glucose Monitor (CGM) - https://angelafoster.me/cgm ABOUT THE GUEST DR ANDREW STEELE I am a scientist, writer and campaigner based in Berlin, and author of Ageless: The new science of getting older without getting old. After a PhD in physics from the University of Oxford, I decided that ageing was the single most important scientific challenge of our time, and switched fields to computational biology. I worked at the Francis Crick Institute, using machine learning to decode our DNA and predict heart attacks using patients’ NHS medical records. I’m now a full-time science writer and presenter. I’ve written for the Wall Street Journal, Sunday Times, Telegraph, Guardian and WIRED magazine, and have featured on NBC’s TODAY, The Russell Howard Hour, Sunday Brunch, NBC Morning News Now and BBC News, as well as being a regular expert on Discovery’s Impossible Engineering and Strangest Things on Sky. I also produce videos on my YouTube channel, and give live talks ranging from lectures in schools to science stand-up (yes, that is a thing) at the Hammersmith Apollo. I’ve also campaigned about science funding as Chair of Science is Vital and creator of Scienceogram. Contact: https://www.youtube.com/DrAndrewSteele https://www.instagram.com/andrewjsteele https://twitter.com/statto https://www.facebook.com/DrAndrewSteele https://steele.link/ 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 biohack alongside Dr Jacey Folkers, in which they discuss the importance of strategically dosing carbohydrates before a workout for optimal performance. They delve into the impact of insulin resistance on blood glucose control, and hormone balance, particularly in women, and how certain peptides and supplements can help improve insulin sensitivity and hormonal health. The conversation also touches on the benefits of peptides like semaglutide and terzipatide for weight loss and appetite suppression, as well as the use of supplements like berberine, alpha lipoic acid, and chromium to optimize blood sugar levels KEY TAKEAWAYS Strategic carbohydrate consumption before a workout can be beneficial for active individuals. Peptides and supplements can help improve insulin resistance and lead to positive effects on hormones. Berberine, alpha lipoic acid, chromium, and B vitamins are recommended for optimising blood sugar levels. Dosing of peptides like semaglutide should be individualised to avoid side effects like nausea and loss of appetite. Tailoring treatment to the patient's response is crucial in achieving desired outcomes and minimising side effects. BEST MOMENTS "Insulin itself is considered a peptide and kind of a hormone. It's one of my favorite peptides. I have a daughter that's a type 1 diabetic, and she wouldn't be alive if it wasn't for insulin." "Berberine has a lot of positive things it can do. Obviously, one of them is to help improve blood sugar levels, insulin resistance. It also has been shown to improve the lipids, the cholesterol." "I've definitely noticed that with PCOS, the common thing is, you know, for me, because I've got that more kind of pro-androgenic, if I have too much sugar, it leads to breakouts. That's the first thing that I'm going to see." 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 Get £30 off a Veri Continuous Glucose Monitor (CGM) - https://angelafoster.me/cgm Listen to the full episode with Dr Jacey Folker - https:://link.chtbl.com/315_Dr_Jacey_Folker 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 Danielle Hamilton to talk about the importance of blood sugar regulation and its impact on overall health. They discuss the far-reaching effects of blood sugar dysregulation on various bodily functions and organs, and delve into the role of circadian rhythms, stress, cortisol, leptin, and mineral deficiencies in influencing blood sugar levels. They also explore the nuances of managing blood sugar based on individual needs, such as considering exercise levels, meal timing, and mineral intake. KEY TAKEAWAYS Blood sugar affects how we feel and impacts long-term health, affecting every cell and organ in the body. 93% of Americans show signs of metabolic dysfunction, even before reaching pre-diabetes or diabetes. Circadian rhythm and stress play a significant role in blood sugar regulation, emphasising the importance of light exposure and meal timing. Leptin and insulin levels are crucial for metabolic health, with leptin signalling energy storage and insulin facilitating glucose utilisation. Sodium, magnesium, and potassium deficiencies can impact blood sugar regulation and overall health, highlighting the importance of mineral balance in the body. BEST MOMENTS "So our blood sugar affects how we feel at every second of every day, and it has huge impacts on our long term health." "I see chronic stress as being one of the number one causes of chronically high blood sugar." "I think that it's no coincidence that these high starch foods, which raise insulin, are autumn foods, because we were meant to raise our blood sugar and insulin to put on fat for the winter." "I've noticed was that my potassium became very low and that seemed to be impacting my blood glucose." 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 Start tracking your blood glucose and see what foods affect you the most with Veri - click here for a special discount: https://www.veri.co/shop?refc=VSM-ANGELAFOSTER Click here to provide your feedback on High Performance Health and enter a prize draw to win a 1-2-1 consult with Angela Foster or one of her High Performance Health Coaches ABOUT THE GUEST Danielle Hamilton is a Functional Nutritional Therapy Practitioner & Restorative Wellness Practitioner who specializes in blood sugar regulation & digestion. She became interested in blood sugar issues when she learned that Insulin Resistance was at the root of her PCOS. She was able to reverse her PCOS, cystic acne, PMS & weight loss resistance by reversing Insulin Resistance. Her mission is to help others uncover their blood sugar & insulin issues, as well as help them optimize digestion for low-carb diets. Dani promotes a holistic approach to reversing Insulin Resistance which goes beyond just changing macros. She is the host of the Unlock the Sugar Shackles Podcast and the creator of the Blood Sugar Mastery Program. Daniellehamiltonhealth.com instagram.com/daniellehamiltonhealth facebook.com/daniellehamiltonhealth.com daniellehamiltonhealth.com/podcast 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 biohack alongside Kristen Holmes, looking at the topic of heart rate variability and its significance in measuring one's ability to adapt to external stress, highlighting the individual variability in heart rate variability and how it can be influenced by various lifestyle choices and experiences KEY TAKEAWAYS Heart rate variability varies greatly among individuals and is influenced by lifestyle choices made over time. Understanding and improving heart rate variability involves considering factors such as alcohol consumption, sleep quality, sleep-wake timing, diet, relationships, and past trauma. Heart rate variability reflects the body's ability to adapt to external stressors, with higher variability associated with better health outcomes and reduced risk of cardiovascular events and metabolic diseases. Sleep-wake regularity has been identified as a key predictor of physiological and psychological functioning, with consistent sleep-wake times correlating with better overall well-being and performance. BEST MOMENTS "I think it varies greatly. And I think it's a product of all the micro choices you've made over the course of your life." "And he saw in this four-year perspective study at Harvard University, he saw a relationship between sleep-wake regularity and GPA." "I mean, circadian disruption is, I mean, if you think about it from the standpoint of when you look at mental health issues, 100% of mental health issues will have some component of circadian disruption." 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 Sleep Study in Nature with Andrew J.K. Phillips and others in Nature: Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing - https://www.nature.com/articles/s41598-017-03171-4 To listen to the full episode with Kristen Holmes - https://link.chtbl.com/EP317_Kristen_Holmes 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. Gabrielle Lyon who’s here to discuss her new book, "Forever Strong," which focuses on the importance of skeletal muscle health for overall well-being. Dr. Lyon shares insights on preventing muscle wastage, especially in the context of aging and hormonal changes like menopause, focusing on the significance of starting early with resistance training and proper nutrition to maintain skeletal muscle mass. They also investigate the relationship between physical strength and mental resilience, highlighting the role of courage, perseverance, self-discipline, adaptability, and resilience in achieving overall strength. KEY TAKEAWAYS Nutrition plays a crucial role in supporting healthy skeletal muscle mass, with a recommended protein intake of 1 gram per pound of ideal body weight. The discrepancy between DEXA and in-body scans for measuring body fat percentage highlights the need for alternative methods like waist-to-hip ratio for those without access to advanced scans. Building mental strength is just as important as physical strength, with attributes like courage, perseverance, self-discipline, adaptability, and resilience being key factors. Dr. Gabrielle's "Forever Strong" community offers a supportive platform for individuals to access resources, training programs, recipes, and engage in discussions on health and fitness. BEST MOMENTS "It is much more dangerous to lose skeletal muscle mass than it is to gain fat. So we have focused all about adipose tissue, but actually, who cares about that?" "The biggest, most exciting thing that I'm thrilled about is that we get questions like this all the time. So I have created a community and it's called a forever strong community." "The first thing that I would say is, What have you ever done worthwhile that didn't require courage?" "I was told I would never come off bipolar medication. And now I'm completely medication free and I credit that to the daily discipline of looking after myself." 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 GUEST Dr. Gabrielle Lyon is an accomplished board-certified family physician and a distinguished New York Times Bestselling author, lauded for her latest work, . Her book's exceptional success has also earned her the esteemed titles of Wall Street Journal and USA Today Bestselling author. At the forefront of modern medicine, Dr. Lyon is leading a revolutionary movement focusing on the body's largest organ—skeletal muscle. Her mission is to promote longevity and combat the pervasive threats of obesity, heart disease, and diabetes by optimizing muscle health. Dr. Lyon's rich background encompasses a dual research and clinical fellowship in geriatrics and nutritional sciences at Washington University, complemented by her undergraduate training in nutritional sciences at the University of Illinois. As an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention, she is highly sought after as an educator. Through her thriving private practice, influential YouTube channel, captivating podcast, and her bestselling book, Dr. Lyon poses a fundamental question: How can we foster strength not only in the weight room but in our daily lives? With unwavering dedication to cultivating consistent dietary and lifestyle habits, she empowers individuals to prioritize self-care and better support their loved ones, contributing to a world of enhanced strength and well-being. For more insights into Dr. Gabrielle Lyon's work, please visit DrGabrielleLyon.com. Social Media: Instagram Twitter LinkedIn YouTube Podcast 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 Louise Digby, who discusses her passion for helping women optimise their metabolism and harmonise their hormones. Louise shares her journey of specialising in hormonal health after noticing common challenges women face with weight loss, especially after the age of 35. Louise also delves into the key factors that can hinder weight loss, such as gut health, toxic load, and nutrient deficiencies. KEY TAKEAWAYS Gut health, high toxic load, and nutrient deficiencies are common factors that can hinder weight loss and hormonal balance in women. Nutritional insufficiencies, such as B vitamins, magnesium, and zinc, can significantly impact metabolism and lead to symptoms like fatigue and hair issues. Addressing cravings by listening to the body's signals for specific nutrients can help improve overall health and reduce the reliance on unhealthy foods. Fasting can be a useful tool for weight loss and health improvement, but it should be introduced gradually and monitored closely, especially for individuals with high stress levels or intense exercise routines. BEST MOMENTS "Belly fat isn't caused by greed or laziness and overindulgence. It's typically caused by an imbalance in hormones, namely high cortisol and sometimes insulin as well." "I think it's really important to have the foundations in place before incorporating fasting. It can add an extra stress burden, especially for highly stressed individuals." "Food really is information. It's nutrition. We need to focus on adding in the stuff that we're lacking as opposed to obsessing over what we can't eat." 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 GUEST Louise is a BANT registered nutritional therapist, weight loss expert and the creator of the Nourish Method that helps women get their dream body, supercharge their energy and overcome frustrating symptoms like bloating, bowel problems, skin complaints and much more. She is also the host of The Thriving Metabolism Podcast, which talks about nutrition, education, science, metabolism, and hormones. Louise has helped hundreds of women discover and fix what's really keeping them from their goal weight: sluggish metabolism, imbalanced hormones, and mindset challenges Contact: @louisedigbynutrition (Insta, FB, TikTok, Youtube) louisedigbynutrition.com ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

Angela is joined by Matt Gallant and Wade Lightheart from BIOptimizers to discuss the complexities of universal nutritional optimisers, drawing from their extensive experience as trainers and their dedication to uncovering the most effective dietary strategies. Matt and Wade debunk myths surrounding calories in, calories out, and delve into the nuances of macronutrients like protein and fibre, highlighting the importance of individualised approaches to diet and lifestyle. KEY TAKEAWAYS Universal nutritional optimisers that work regardless of the diet followed are of the utmost importance When it comes to the calories in, calories out axiom, Wade and Matt stress the significance of protein and fibre intake in managing satiety and triggering anabolism. There is a great need for metabolic flexibility, including strategic fasting and spiking days to maintain body fat percentage and optimise energy expenditure. It’s vital to tailor nutrition and exercise routines to align with hormonal cycles, especially for women, to maximise results and overall health. Matt and Wade share insights into their daily routines, including sleep optimisation, cognitive enhancers, and stress management techniques, showcasing a holistic approach to high performance living. BEST MOMENTS "I started doing ketogenic diets over 30 years ago. I thought that was the answer for everyone. I put all my clients on it." "The reality was about 80% of those strategies were similar. The other 20% was the nuances that we found within the individual." "I think if your sleep is hyper optimised, if you're consuming enough protein feedings a day, and it's worth highlighting that that is the biggest downside of intermittent fasting." "The reality is, and no matter how good your diet is, you're going to need supplements to fill the holes or your genetic weaknesses." 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 Exclusive Offer For Listeners Of The High Performance Health Podcast: Get 10% off The BIOptimizers Ultimate Nutrition Bible: ultimatenutritionsystem.com/angelafoster Code: foster10 ABOUT THE GUESTS Matt Gallant is the CEO and Co-Founder of BIOptimizers and has a bachelor’s degree in Kinesiology. He’s been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 15 years experience formulating supplements. He's also a serial entrepreneur that's built over 13 profitable companies. Wade T. Lightheart is a Certified Sports Nutritionist Advisor and president/director of education and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours. 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 for this bitesize episode by Simon Ong to look at the complexities of balancing work, family, and personal well-being. They candidly discuss the common feelings of guilt that many individuals, especially women, experience when juggling various responsibilities. Through personal anecdotes and case studies, they explore the societal pressures that contribute to these feelings of guilt and the importance of setting boundaries. KEY TAKEAWAYS Finding peace with the setup of work and family responsibilities can lead to being more present and productive in both areas. Setting boundaries and utilising time effectively can enhance the quality of time spent with family. Setting boundaries in work hours can lead to improved performance and decision-making. By creating limits, individuals can focus on tasks efficiently and rely more on intuition, leading to better outcomes. Conducting regular energy audits in physical, mental, emotional, and spiritual dimensions can help in maintaining a balanced and energised state. Engaging in activities like exercise, reading, journaling, and reflecting on values can contribute to overall well-being. BEST MOMENTS "When she comes home, we as parents have had some rest, we've been able to move forward in the things that are meaningful for us." "I think one of the major contributors is the fact that I had this boundary because once I had the boundary in place I did not have time to overthink." "I see it in four dimensions. So physical energy, mental energy, emotional energy, and spiritual energy." 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 Episode 251 - https://link.chtbl.com/EP251 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. David Spiegel who delves into the fascinating world of hypnosis, breaking down the concept in a clear and engaging manner. Through personal anecdotes and expert insights, Dr. Spiegel explains the fundamentals of hypnosis, its benefits, and how it can be used to address various issues such as pain management, stress relief, and overcoming phobias KEY TAKEAWAYS Hypnosis is a state of highly focused attention, involving intense focus, dissociation, and cognitive flexibility. Hypnosis can be used to try out being different, control pain, manage stress, and improve sleep. Highly hypnotisable individuals can benefit from hypnosis to reprogram themselves and try out new versions of themselves. Hypnosis can help in controlling pain, reducing stress, managing anxiety, and overcoming phobias. Regular practice of self-hypnosis at different times of the day can be beneficial for relaxation and stress management. BEST MOMENTS "Hypnosis is just a state of highly focused attention." "You can learn to deal with the things you're afraid of, the things that make you anxious." "Breathing is really interesting because it's the one physical function that is right at the edge between consciousness and unconsciousness." "We think that particularly at the beginning as you're getting used to it and doing it, it's good to pick at least once but hopefully maybe three times during the day." 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 Exclusive Offer For Listeners Of The High Performance Health Podcast: Start Your Hypnosis Journey. Try Dr Speigel’s Reveri App for free for 2 weeks using the link below ( tap link from a mobile device): https://reverihealth.app.link/highperformancehealth ABOUT THE GUEST Dr. David Spiegel serves as the Willson Professor and Associate Chair of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. He also holds the role of Director for both the Center on Stress and Health and the Center for Integrative Medicine. With a remarkable body of work, Dr. Spiegel's contributions encompass thirteen published books, 425 scientific journal articles, and 175 book chapters spanning hypnosis, psychosocial oncology, stress physiology, trauma, and psychotherapy for stress, anxiety, and depression. His pioneering research has garnered support from esteemed institutions including the National Institute of Mental Health, the National Cancer Institute, the National Institute on Aging, and the National Center for Complementary and Integrative Health, alongside various foundations. Beyond these credentials, Dr Spiegel is also the co-founder and Chief Scientific Officer of revolutionary self-hypnosis app, Reveri. 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 segment from a live appearance in which she discusses the Mirror Principle, a transformative concept that can significantly impact one's ability to achieve goals. The episode begins by defining the Mirror Principle as a reflection of self-identity and paradigm, emphasising the importance of creating a clear and intentional identity when pursuing a goal. Through personal anecdotes and examples, the host illustrates how the Mirror Principle operates in various aspects of life, from physical health to financial success KEY TAKEAWAYS The Mirror Principle emphasises the importance of creating a clear and intentional identity when pursuing goals. The reflection in the mirror represents past decisions, behaviours, and identity, not the immediate reality. Reprogramming the subconscious mind through intentional identity creation is crucial for achieving long-term goals. Celebrating wins, practicing gratitude, and prioritizing key actions are essential steps in reinforcing the desired identity. Understanding paradigms and worldviews is vital in aligning actions with the desired identity and overcoming self-sabotage. BEST MOMENTS "You're creating this very strong image of who this person is." "You cannot hate yourself into a great body." "Gratitude is the massive amplifier." "Who am I being is the question I want you to ask most often during your day." 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 special guest, Brian Johnson, to delve into the concept of Arete, an ancient Greek word meaning virtue or excellence. Brian emphasises the importance of living with Arete to close the gap between one's potential and actual self. They discuss the significance of energy, work, and love as the "big three" fundamentals for a fulfilling life. The conversation touches on topics such as building anti-fragile confidence, the role of meditation in improving consciousness, and the necessity of humility in maintaining success. Brian shares practical tips for optimising daily routines, focusing on the process rather than the outcome, and cultivating a mindset of continuous improvement KEY TAKEAWAYS Prioritise energy, work, and love by focusing on eating, moving, sleeping, breathing, and focusing the mind consistently. Embrace challenges as opportunities to grow stronger by maintaining faith, having a plan, and being prepared for setbacks. Start and end each day intentionally to set the tone for productivity and well-being. Recognise the importance of humility in acknowledging the need to consistently sharpen your skills and prioritize self-care. Plan and structure your day to align with your vision of a successful and fulfilling day, focusing on the small things that matter most. BEST MOMENTS "The science, as I understand it, is unequivocal. You need to have a sense of what you want, but then you need to rub it up against reality." "The higher the mountain, the more important the most basic fundamentals are. You better be doing the smallest little things well." "I adamantly do not agree with the basic idea of the law of attraction that states that you simply need to imagine that which you want to see manifested in your life." "I love the separation between the process and the outcome. Clearly we want to have goals, outcome goals that we're thinking about." "The first and most importantly, think about that. What would a masterpiece day look like for you?" VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster Listen to the episode "Unashamedly Superhuman with Jim Steele" here - https://link.chtbl.com/l87erilz ABOUT THE GUEST Brian Johnson is the Founder & CEO of Heroic Public Benefit Corporation and the author of Areté: Activate Your Heroic Potential. He’s 50% Philosopher + 50% CEO and 101% committed to helping create a world in which 51% of humanity is flourishing by the year 2051. As a Founder/CEO he’s built and sold two social platforms. As a Philosopher/teacher, he’s helped millions of people from around the world, trained 10,000+ Heroic Coaches from 100+ countries and created a protocol that science says changes lives. He lives in the country outside Austin, Texas, with his wife, Alexandra, and their two kids, Emerson and Eleanor. 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 Christopher Shade to talk about the importance of phosphatidylcholine in the body and how it plays a crucial role in cell membranes and organelles. They also delve into the significance of maintaining healthy membranes for optimal biochemical power and the consequences of damaged membranes. The conversation then shifts to the topic of toxicity, specifically mercury, and the process of detoxification. KEY TAKEAWAYS Phosphatidylcholine is an important component of cell membranes and membranous organelles, and its deficiency can lead to cell disruption and dysfunction. Membranes play a crucial role in driving biochemical power in the body by separating opposites and maintaining polarity. Mercury toxicity can be a concern, especially from consuming larger fish like tuna and swordfish. Choosing smaller fish with lower mercury levels is recommended. Mercury detox involves using glutathione and glutathione S-transferase to release mercury from proteins in cells, pushing it out of the cell with the help of ATP and magnesium, and eliminating it through bile flow and stool. BEST MOMENTS "Membrane drives all biochemical power in the body by separating opposites." - Interviewee "You can eat those as your sole protein source three times a day and never become toxic." - Interviewee "The way you do mercury detox, and this is really a model for how you do all detox." - Interviewee "We should live really strongly past our 80s. We should pretty easily get up to around 100." 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 Episode link: https://link.chtbl.com/EP303_Chris_Shade 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 Milli Raizada who discusses the topic of hormone imbalance, specifically focusing on oestrogen dominance and its impact on women's health. She breaks down the concept of oestrogen dominance and explains that it can occur due to various factors such as excess oestrogen production, impaired oestrogen breakdown, and exposure to oestrogen mimickers in the environment. Dr. Milli also talks about the importance of understanding the role of hormones in the body and how they can be influenced by lifestyle factors such as nutrition, exercise, sleep, and stress management, addressing the challenges in diagnosing and treating hormone imbalances within the current medical system, highlighting the need for more research and personalised approaches to care. KEY TAKEAWAYS Oestrogen dominance is a complex issue that can occur through multiple mechanisms, including high oestrogen levels, low progesterone levels, and exposure to xenoestrogens. Lifestyle factors such as nutrition, exercise, sleep, and avoiding toxic substances play a crucial role in hormone balance and overall health. Perimenopause is a phase characterised by fluctuating and declining oestrogen levels, which can lead to various symptoms such as weight gain, brain fog, and mood changes. Personalised management plans, including hormone replacement therapy (HRT), can be beneficial for women experiencing perimenopausal symptoms, but lifestyle changes should also be incorporated. Body identical HRT, which includes oestrogen and progesterone, is the recommended approach, while bioidentical HRT is unregulated and lacks robust clinical trials. Progesterone therapy can be individualised based on patient needs and preferences. BEST MOMENTS "We know oestrogen is broken down and then we look at those oestrogen metabolites... they have been associated and correlated with certain health conditions." "We need to remember that [the NHS] is an excellent system for people who are presenting who are unwell and not necessarily people who are wanting preventative care." "Nutrition is the biggest pillar in the chapter in my book... eating unprocessed whole foods is very important." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts AG1 Special Offer - https://www.drinkag1.com/angelafoster ABOUT THE GUEST My name is Dr Milli Raizada, a UK based GP, lifestyle medicine doctor, Senior Clinical lecturer in Primary Care Academia at Lancaster University, GMC (our regularly body) associate, educator and health advocate and podcast host of Boost & Biohack your health. I have a strong passion for medication education and educating the public on health topics with a particular interest in the principles of lifestyle medicine and how we can utilise these to optimise our hormonal health and reverse chronic conditions eg type 2 diabetes. Please follow me on my Instagram page for health education: @drmilli My website is www.drmilli.co.uk for blog posts, recipes and information on how to book for educational events and talks. 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 featuring Dr. Stephen Gundry, a renowned cardiologist and author, focussing upon mitochondrial uncoupling, a fascinating process that can turbocharge metabolism and aid in weight loss. Dr. Gundry explains how mitochondria, the powerhouses of our cells, generate energy through the coupling of oxygen and protons. KEY TAKEAWAYS Mitochondrial uncoupling is a process that turns cells into high-performance machines, similar to a Ferrari. Uncoupling allows mitochondria to release excess pressure and protect themselves from damage caused by the energy production process. Uncoupling leads to the generation of heat, which helps in maintaining body temperature. Uncoupling also reduces the workload of each mitochondrion, allowing them to divide and create more mitochondria within a cell. Older people who are thriving and individuals in blue zones have highly uncoupled mitochondria, which contributes to their longevity and overall health. BEST MOMENTS "Believe it or not, the best way to keep your mitochondrial healthy is to uncouple them." "We reduce the work of each mitochondria, but because mitochondria have their own DNA, they can divide and make more mitochondria within a cell without the cell dividing." "And then you start looking at some of the blue zones, and it turns out that the food that these blue zones eat our foods that hopefully we'll talk about are really good at uncoupling mitochondria." "There's a theory of aging called the cost of living hypothesis. And it's quite a nice theory. And that says the higher your metabolic rate, the shorter your lifespan." VALUABLE RESOURCES Click here to listen to the full episode (216) with Dr Steven Gundry - https://omny.fm/shows/high-performance-health/unlock-the-keto-code-without-actually-going-keto-a Join The High Performance Health Facebook Community - angelafoster.me/hph 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 www.angelafosterperformance.com/hormones 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 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