High Performance Health

Angela revisits her interview with Dr. Gabrielle Lyon to tell you how much protein you need to gain muscle and how much protein is needed to stimulate muscle protein synthesis. She explains whether you can do this on a vegan or vegetarian diet. Then, goes on to explain the role collagen plays and how it affects your tissue. KEY TAKEAWAYS A healthy gut biome can make enough essential amino acids. You need to strategize your eating philosophy to fit in with the demands your body is under e.g. if you want to get lean again after a pregnancy you are going to have to eat differently than when you were pregnant. Have a structured training plan that hits each body part twice a week. You can train fast, but you do need to refuel too. Collagen does not do a lot for muscle, but it is still very beneficial in other ways. But you have to get the dose right. How to do this is explained in the podcast. EPISODE RESOURCES Original Episode (131) - https://angelafosterperformance.com/ep-131-how-to-achieve-beauty-fitness-longevity-with-dr-gabrielle-lyon/ BEST MOMENTS 'Carbs are not the issue because you are doing the right training' 'There are really good strategies that stand the test of time' 'The data is clear, it is about volume and exertion' 'Human behaviour is incredibly predictable. You have to know your weakness.' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Dani Gordon is a world-leading expert in CBD and medical cannabis, and joins Angela for a thought-provoking discussion about their benefits, when is the right time to use more stimulating forms of breath work, how to optimise your own wellbeing practices, as well as her authored works on the subject of CBD and resilience. KEY TAKEAWAYS Resilience is the metric which shows us how well we bounce back from challenge. For people who are well in the first place, resilience can still be used to "bounce forward" - a building block for even more resilience. Hemp CBD does not work as a sleep aid. In fact it can have the opposite effect, making people far more alert and awake. Like anything else, if a substance is abused then it can hurt resilience instead of helping to build it. The key is to be aware and not let it overtake you. There is evidence that legalising cannabis does not lead to an increase in misuse by the younger generation. This is something of a myth. BEST MOMENTS 'It's about health and wellbeing resilience' 'We want to make people who are well already, bounce forward' 'It can wake up some of the parts of the brain involved with keeping us awake and alert' 'You actually need more stress to build resilience' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela revisits her interview with Dr Will Bulsiewicz, and his vital messaging regarding glucose levels, and why keeping a keen eye on flattening the curve is important, as well as making sure that we have good insulin sensitivity. KEY TAKEAWAYS The mechanisms of gaining free fat are through obesity, and also through our dietary intake. The microbiome is related the way that we process our food, and is a part of establishing what our blood sugar is after a meal, and also what our blood fat is. Even though we are genetically similar to family members, and live in the same environment, we sometimes share only around 35% of the same microbes. BEST MOMENTS 'The microbiome is centrally involved in this equation' 'Many of the studies come from research that we have done' 'There's no one size fits all when it comes to nutrition' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity.After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Often we are searching for a way to connect the mind to the body in order to realise our full potential, and no one knows more about how to achieve this, than this week’s guest, Dr Tara Swart, the Chief Science Officer at Heights, pioneers of the Heights Smart Supplement, designed to boost brainpower and allow you take control of your health. Dr Swart discusses the female brain and the unique challenges faced each day, as well as how we can optimise for a healthy brain, manage longevity and manifest your best life. KEY TAKEAWAYS Men’s brains are also affected by the arrival of babies. Their oxytocin levels increase due to bonding, and testosterone levels decrease simultaneously, and even more so if the baby sleeps in the bedroom alongside the parents. Your brain can grow and change at any age, any stage and any mindset. This scientific truth is neuroplasticity, and is the foundational element behind manifestation. Women are proven to get more dementia than men, and while it is hard to prove why, schools of thought believe that it may be due to the diminishing sleep levels that occur during child-rearing. Negative impacts from the perimenopause period in life can occur, but they aren’t necessarily a prerequisite. We should not assume that the effects are mandatory and must never tell ourselves that we can expect negative degradation when it arrives. It’s not always the case. BEST MOMENTS ‘The science that underlies manifestation is neuroplasticity’ ‘Women do get dementia more than men’ ‘Breaking everything down into bite-sized chunks is a very important part of building in micro-habits that make your brain work better’ ‘Positive expectancy is definitely the thing. It also helps to build resilience’ VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr Tara Swart is an Oxford University-trained medical doctor and neuroscientist, bringing over 25 years of brain expertise to Heights and has been appointed as Chief Science Officer. With a deep-seated passion for brain health, Dr Tara developed the Heights Smart Supplement, drawing from her PhD in neuropharmacology and BSc in biomedical science. A senior lecturer at MIT and bestselling author of The Source, Dr Tara is singularly gifted at translating the science behind a healthy brain, and how to harness its power in your daily life. Instagram: @yourheights Instagram: @drtaraswart Twitter: @taraswart ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In a very special preview of a soon-to-come conversation with Dr Tara Swart, she explains about the effects of sleep, the incredible potential of the female brain, and why we should think of yoga as a mindfulness practice. Hear the full episode this Friday, 20th January 2023! KEY TAKEAWAYS Periods can be associated with lots of emotional dis-regulation which has to be learned to overcome during a crucial time in life. One night's bad sleep can lead to IQ being lowered by 10% each day. Several nights' sleep missed can lead to the mental equivalent of being drunk. Women get more dementia than men, and this has been tentatively attributed to less sleep during the child-rearing phase. It's more likely connected to the fact that women live longer. BEST MOMENTS 'There are lots more ups and downs than there are for men' 'It hit me how much there is going on for the female brain' 'You really need to be in bed for seven to nine hours' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela meets Adam Parker, an executive wellness and performance coach, as well as creator of the 'Ideal Day Podcast' - designed as "a fun, engaging and informative look at Personal Development and learning how to perform at your best each day" Adam discusses the value in showing up as your best self at all times through focussing your mindset and nurturing resilience, and how crafting the ideal day each and every time will add up to a more then ideal life. KEY TAKEAWAYS You received from the world what you give out. if you're exuding positivity and effectiveness, then you'll reap those things in return. If we exclude thoughts about we don't wish to see or become, then we inevitably become the positive things we focus upon. You can access the subconscious mind, but it take effort and dedication. There is no quick fix. Once you reach it, the rewards are exponentially abundant. When we discover the hacks and techniques that improve our day, it creates real passion. They key to communicating it effectively to others, is to activate that same level of passion in them, and show them what is possible. BEST MOMENTS 'What you put out, you'll get back' 'People who are successful don't listen to the outside noise. They're focussing on what's within' 'We are what we think about' 'It's a real lightbulb for many people - it's very empowering!' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Adam Parker is an executive wellness & performance coach, speaker and host of the top rated ‘Ideal Day Podcast’, where he collaborates with the world’s most respected minds in health, wellness and personal growth. Through his podcast and speaking events, he inspires people across the globe with his wisdom and knowledge on how to achieve sustainable wellness in today’s overstimulated world. Adam has an incredible passion to educate and empower you towards sustainable wellness in your career, social and personal lives to help you succeed in what's important to you. Adam Parker - Podcaster. Coach. Consultant +44 7733 314977 www.youridealday.com 60 Top Books To Create Your Ideal Day - www.youridealday.com/books ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela shares her own personal experience from her twelve months with no alcohol, and talks about the most effective ways in which you can replace bad habits with positive new ones, ensuring that they stick for life. KEY TAKEAWAYS If you are hoping to change a habit and give something up, you need to consider what to replace it with and how this replacement can positively recreate the same experience for you. When you have a habit, it is providing you with a benefit, even in the case of bad habits. It can come in the form of a feeling or a state of being. It's sometimes easier to drop a habit or replace it, if we go all in. Dipping back in and out of a habit can make it much harder to give up BEST MOMENTS 'When you give something up, it does create a vacuum' 'The experience is key' 'I find it easier to go all in' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafoster.me/fbc Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Speaker, coach, and leadership facilitator, Jim Steele is one of the world’s top business performance pioneers. With clients including Google, London business school, Deloitte and Astra Zeneca, Jim’s corporate speeches are designed to deliver quantifiable performance results and are centred around practical strategies that employees can use to reach their peak potential. Jim joins Angela to talk about his latest work, 'Unashamedly Superhuman', a book designed to designed to help you "Harness Your Inner Power and Achieve Your Greatest Professional and Personal Goals". KEY TAKEAWAYS The label of "Superhuman" is often reserved for a privileged few, and can feel a little unrelatable at times. But we all have that potential inside us. No one ever instinctually believes that they are working to their full potential. We inherently know that we can always do better. Specialists in endurance train their people to reward themselves through self-administering dopamine, a technique known as "thin slice recognition". It's about rewarding yourself each step of the way and not using the distant end goal as the prize. When you enter a mindfulness practice, you build and develop centres of the brain that cause you to recruit the focus circuits. When you go into your day, you will find that this helps you to feel less distracted. BEST MOMENTS 'I wanted to go beyond the cliches' 'Everyone believes there is something out there to be had' 'You need to reward the effort, not just the end goal' 'Optimising your health is the foundation of high performance' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafoster.me/fbc Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV Jim Steele - https://www.jimsteele.com Unashamedly Superhuman (Amazon) - https://www.amazon.co.uk/Unashamedly-Superhuman-Greatest-Professional-Personal/dp/1119828511 ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

No matter where we are in our fitness journey, we all need to focus upon optimising our body composition, and in this bitesize biohack, we look at insights from the marvellous Gabrielle Lyon, and how protein consumption might be the key to making sure our physical make-up is at its best. KEY TAKEAWAYS The key to understanding body composition and optimal body mass is understanding that blood levels of amino acids need to rise to a specific point. We should be consuming a minimum of four and half ounces of protein in order to his the best threshold. When we hit it, it triggers muscle. Exercise and weight training in particular, must be tailored to the point where the resistance is enough to trigger the stimulus to the muscle tissue. BEST MOMENTS 'It's really changing how we feed and rethinking what does it mean' 'You have to get that exercise component' 'It's like putting a key into a car and starting the car' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafoster.me/fbc Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In a special mini-series of episodes, Angela takes a look back at some of the highlights from the past twelve months, showcasing some of the most insightful wisdom and practical advice shared by her amazing gallery of guests. In this second retrospective edition, Angela and her guests come together to talk about the way in which we can show up as our best selves for the new year ahead, and how to make sure we're empowered enough to achieve the goals we set for ourselves. KEY TAKEAWAYS In order to set yourself up to win you have to first be okay with where you're at, and then gain clarity over where you wish to be. When you're trying to achieve something new in life, you need to create a new form of yourself and overcome your former programming. When you focus your attention, you are telling the infinite universe and its source of energy how to move. Overcoming the barriers of our minds begins when we truly begin to understand what is possible. The people who wish they could, but use self-limiting beliefs as an excuse, simply need to decide how much they want it, then prioritise their time. BEST MOMENTS 'It's about setting yourself up to win' 'Clarity gives power' 'There are going to be barriers because your subconscious mind has been trained to that' 'It's incredible what you can achieve' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafoster.me/fbc Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV Dan Matthews Episode - https://omny.fm/shows/high-performance-health/141-hph Peter Sage Episode - https://omny.fm/shows/high-performance-health/master-your-inner-game-with-peter-sage Michael Juergens Episode - https://omny.fm/shows/high-performance-health/155-hph Brian Keane Episode - https://omny.fm/shows/high-performance-health/mastering-your-mindset-for-real-lasting-fat-loss-w ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Now is a great time to focus and reflect, and part of this is optimising our bodies for high performance. Sleep, in this respect, plays a huge part in making sure that we're at our best, and in this week's bitesize biohack, Angela looks at the insights provided by Dr Patrick Porter, and how we can achieve a more consistent state of flow, enabling us to rapidly accelerate our productivity levels. KEY TAKEAWAYS When we are in a flow state we are up to five times more productive. Theoretically, by reaching the flow state we could 5x our output. All brainwaves are important in the right context, so we need to contextualise them all as a symphony that work together instead of single elements. All dopamine reactions are designed with movement in mind. If we are in a state of relaxation, or seated, then dopamine reactions cause our brains to fry. The gamma brain wave is a higher level of creativity and problem solving. Gamma is very important in helping people to overcome dementia and Alzheimers. BEST MOMENTS 'We want to look at how we can optimise productivity, sleep and flow states' 'We call this a symphony of brainwaves' 'Most of our addictions are dopamine addictions' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafoster.me/fbc Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV Patrick Porter Episode - https://omny.fm/shows/high-performance-health/optimise-your-brain-s-peak-potential-with-braintap ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In a special mini-series of episodes, Angela takes a look back at some of the highlights from the past twelve months, showcasing some of the most insightful wisdom and practical advice shared by her amazing gallery of guests. In this first edition, Angela and her guests discourse on subjects such as what intermittent fasting is, how long the fast needs to be, how supplements can help to regulate energy, and how to enhance mitochondrial health. KEY TAKEAWAYS To get ahead and use true preventive medicine, hormones should be checked once a year up to the age of about 40, and then twice a year from then on. NAD plays hugely critical roles within our physical make up. It's a big part of our energy production, and without NAD, our mitochondrial pathway would not work. Fasting can be classified into two groups - intermittent fasting is any fast below two days, and prolonged fasting which is any fast that goes above two days. In the small amount of research that is out there on postmenopausal women and exercise fasting is not recommended. BEST MOMENTS 'If you need to start or tweak something, then doing it as early as possible is going to be better in terms of efficacy' 'I refer to it as the most important molecule that you've never heard of' 'You have three defence lines when you are not eating' 'It's a stress on the body that increases cortisol' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafoster.me/fbc Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV Kyle Gillett Episode - https://omny.fm/shows/high-performance-health/optimise-your-hormones-menopause-transition-with-d Nichola Conlon Episode - https://omny.fm/shows/high-performance-health/impact-and-optimise-your-longevity-and-biological Dr Antoun Episode - https://omny.fm/shows/high-performance-health/optimising-fasting-longevity-with-dr-joseph-antoun Stacy Sims Episode - https://omny.fm/shows/high-performance-health/science-backed-training-sleeping-and-fasting-proto ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

If you're considering an indulgent festive period, but still wish to manage your blood glucose levels effectively, then Angela is here with a biohack, courtesy of Wade Lightheart, in which he talks about how to optimise glucose control and insulin sensitivity. KEY TAKEAWAYS There is a growing body of evidence that suggests that blood sugar dis-regulation is extremely rampant in society. There is much collateral damage leading to cholesterol. We have evolved to eat natural whole foods, but the rapid industrialisation in food have led to quick-digesting foods that have a high sugar content that upsets blood sugar. You should aim to limit the amount of insulin being released and keep within a narrow range, so that you become a fat metaboliser. People can have genetic predispositions due to their inherent body type. This causes different foods to react in different ways depending on who eats it. This means a one-size-fits-all approach can't comprehensively work for everyone. BEST MOMENTS 'We all want to have fun while remaining fit and healthy' 'Blood sugar dis-regulation is contributing to the top three diseases' 'The consequences for people are huge' 'There's no set amount of responses to individuals' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV Full Wade Lightheart episode - https://omny.fm/shows/high-performance-health/120-hph ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this special episode, Angela shares some empowering tips designed to help you navigate the Christmas period effectively - how to have fun but still remain on track, health-wise. People always want to maximise their fun but refrain from undoing the good work they've done throughout the year, and in this episode, Angela tells you exactly how to do it. KEY TAKEAWAYS You will feel a lot better if you stick to a twelve-hour overnight fast, regardless of how much you eat during the day. High intensity exercise and resistance training have been shown to help activate a transport protein called Glute 4, which helps to move glucose into muscle tissue without producing insulin. If you do overindulge in alcohol then do take care if engaging in exercise. It severely limits your ability to burn calories and fat, because your liver prioritises the alcohol first. Have some electrolytes and watch the caffeine levels. Vitamin C is incredibly important, especially if you've been drinking alcohol, which causes a rapid consumption of Vit C in the body. You can take up to about 3 grams per day split into three doses. BEST MOMENTS 'You have full permission to enjoy Christmas. It's an opportunity that comes once a year, where we can slow the pace down' 'High intensity exercise for the win!' 'Chlorophyll can help to reduce the damage done to DNA' 'Eat lots of cruciferous vegetables. They're so important for female hormone health' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela shares some invaluable knowledge from her first interview with Dr Stacy Sims, in which the discussion centred around why women should not be engaging in intermittent fasting for any length of time, and why layering in factors such as keto and exercise is not a good idea. KEY TAKEAWAYS When you eliminate things from your diet, then your body naturally asks why. Intermittent fasting, plus keto and exercise is incredibly stressful for the body. Exercise is already placing your body in a fasting state. The food aspect and exercise that you do must work together. Throwing varied forms of exercise, fasting and diets shouldn't just be throw into your routine haphazardly. BEST MOMENTS 'If you're layering exercise and intermittent fasting, then it's above and beyond the stress that a woman's body should handle' 'Most outcomes are based on male populations or sedentary obese women' 'Exercise itself is a fasted state' 'We need to think about how this affects our daily life' RESOURCES FOR THIS EPISODE Episode 94 - Sex Differences in Training, Nutrition and Environmental Conditions, Working Positively with Female Physiology with Dr Stacy Sims - https://omny.fm/shows/high-performance-health/094-hph VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Michael Mosley is a science presenter, journalist and executive producer. He is also the the author of the international bestselling books The Clever Guts Diet, The Fast Diet, Fast Exercise and The 8-Week Blood Sugar Diet. Dr Mosley joins Angela to discuss his new book, 'Just One Thing', which is dedicated to different biohacks you can use to upgrade your health, your performance and your longevity, as well as wearables and how effective and accurate they can be. KEY TAKEAWAYS People's metabolisms are struggling today far more than ever before, largely due to the increase in junk food and processed foods we are seeing on the marketplace. Squats can be used as a helpful way to boost your brain and BDNF levels, because of the increase in blood flow caused by this. The three things you really need to crack in order to remain at optimal health are healthy weight, mindfulness, and exercise. Exercise is truly essential as it helps to optimise muscle mass. The two greatest predictors of life expectancy are your insulin sensitivity, and the amount of oxygen you can burn when you're really pushing yourself during exercises that test your maximum limits. BEST MOMENTS 'Unfortunately these kinds of foods are quite alien to us' 'After the age of 30, you will lose up to 10% of muscle mass every decade' 'He's demonstrated cognitive improvement in people who do these particular exercises' 'Make the most of the cold winter!' RESOURCES FOR THIS EPISODE Dr Michael Mosley - http://www.michaelmosley.co.uk To take advantage of the Athletic Greens offer go to athleticgreens.com/angelafoster VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST The #1 international bestselling author of The Fast Diet, The 8-week Blood Sugar Diet, The Clever Guts Diet, The Fast 800, Fast 800 Keto and Fast Asleep, Dr Michael Mosley trained to be a doctor at the Royal Free Hospital in London before joining the BBC, where he spent three decades as a science journalist and executive producer. Now a well-known TV personality, Dr Mosley is renowned for bringing together the latest scientific research to create easy-to-follow, sustainable weight loss programmes. He is married with four children. CONTACT DETAILS Dr Michael Mosley - http://www.michaelmosley.co.uk Dr Michael Mosley Twitter – www.twitter.com/drmichaelmosley Dr Michael Mosley Instagram - https://www.instagram.com/michaelmosley_official/?hl=en Dr Clare Bailey Instagram - https://www.instagram.com/drclarebailey/?hl=en ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this Bitesize, episode hear Dr Libby Weaver share why it’s so important to tune into yourself and exercise in a way that doesn’t push you to exhaustion As Dr Weaver explains women constantly rushing in their lives are likely to be sympathetic nervous system dominated but with slow breathing restorative practices a key to activating your parasympathetic nervous system, and lowing adrenalin, choosing the right exercise is at the right time is crucial KEY TAKEAWAYS The focus on building muscle mass is extremely important Beyond 30 years if you don’t do anything to counteract it muscle mass is lost In stage 3 stress with very low cortisol levels, restorative practices are the most powerful thing you can do You have to create a sense for the body that its safe and breath-focused practices achieve this Giving the body the message its safe, impact on adrenalin which in turn affects the digestive system and adrenals thyroid and ovaries Long slow diaphragmatic breathing activates the parasympathetic nervous system When you are not producing large amounts of adrenalin you use your fat efficiently as a fuel BEST MOMENTS ‘We need to tune into ourselves, rather than follow a prescriptive model’ ‘So many rushing women are sympathetic nervous system dominated’ ‘I want to maintain my strength, flexibility and energy’ RESOURCES FOR THIS EPISODE angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this two hundredth episode of the High-Performance podcast, Angela’s guest is Dr Jolene Brighten a women’s hormone expert and leading authority in women’s medicineIn this in-depth interview, she talks about oral birth control and its impact and explains the crucial role of hormones for women at differing stages of life as well as the influence of changing environmental factors on hormonal healthDr Jolene is passionate about women having the right information and being empowered to take control of their health and shares great content about how women can be better informed KEY TAKEAWAYS Doctors put women on the pill to regulate periods but you aren’t actually having a period from the menstrual cycle and you are being put on a medication that can mask symptoms PTOS is a lifelong chronic condition and you have to put work and effort into keeping it in remission With a chronic condition, your body is faster signalling and you have an opportunity to be in tune with yourself and take the actions that help you to thrive Oestrogen and progesterone are both needed to protect your body and mind but they need to be in balance Your body is designed to create and grow life and to do that you have to be in tune with the environment if the environment has endocrine disruptors then there is an impact There is research that indicates being part of a community around and following ovulation helps with progesterone levels Women are more empowered to take care of themselves and speak up for themselves, asking more questions There have been shifts in every aspect of life that have impacted the endocrine system and hormones Bioidentical progesterone therapy in perimenopause to help with symptoms New research indicates that mortality rates are affected by the loss of hormones Eat a wide variety of vegetables and nutrients that help the liver to effectively detoxify oestrogen pathways The foundational blocks for your hormonal pyramid are your adrenal glands and insulin BEST MOMENTS ‘Testosterone replacement therapy is important in women’s health but often overlooked ‘Your adrenals are everything when you go into menopause’ ‘Climate change and its issues are acknowledged but it’s not recognised that this impacts women’s hormones’ ‘The cost of the individual over community has been women’s health’ RESOURCES FOR THIS EPISODE Free Ebook Dr Brighten’s Post-Birth Control Syndrome Detox Diet Quick Start Guide https://drbrighten.com/pbcsdiet/ Beyond the Pill - Dr Jolene Brighten Is This Normal? - Dr Jolene Brighten https://drbrighten.com/ https://www.instagram.com/drjolenebrighten/ angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, and clinical sexologist, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones through her website and social medical channels. She is the best-selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and the American Association of Sexuality Educators, Counsellors, and Therapists. Dr. Brighten serves as a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. CONTACT DETAILS www.drbrighten.com Instagram Tiktok Youtube ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2

It’s vital to be, do and have if you want to realise your goals and dreams and this meditation will help you step into the best version of yourself and fulfil your greatest potential – through becoming your future self now When you develop your future self you are developing your pathway of abundance and the potential to be the best version of yourself achieving everything you want in your life KEY TAKEAWAYS At any given moment you have a choice and within you is a deep desire to increase Everything you wish for can be yours if it is in alignment with your values Deep within you is infinite potential You have an inner knowing that you can achieve all that you want Now is the time to step into your future self and achieve your goals and dreams You are on the path to abundance and are a vibrational match for your goals VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of The High Performance Health Podcast. A former corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela regularly gives keynotes to large fitness, health and wellness events including the Health Optimisation summit, The Biohacker summit, Dragonfly live, Elevate Fitness conference and Gaia TV. She also delivers Health Optimisation and Performance Workshops to large multinational corporations and senior leaders with a strong focus on women’s health and burnout prevention. Angela is also the creator of BioSyncing® a blueprint for high performing women who want to ditch burnout, harmonise their hormones and elevate their life. 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.

Barton Scott founder of Upgraded Formulas talks with Angela about recognising and correcting mineral deficiency to achieve optimum performance and longevity He explains how a hair sample can be tested for a wide range of elemental minerals identifying levels and meaning effective action can be taken to achieve the balance that brings optimisation It’s an effective way to test regularly and understand fully the elemental balance and ratios in your body and move to optimum performance and longevity, with Barton sharing how testing can be life-changing angelafoster.me/fbc RESOURCES FOR THIS EPISODE Get 20% off your first purchase with Upgraded Formulas, use code ANGELA20 at checkout Website: https://www.upgradedformulas.com/ YouTube: https://www.youtube.com/c/UpgradedFormulas/featured Instagram: https://www.instagram.com/upgradedformulas/ FaceBook: https://www.facebook.com/upgradedformulas KEY TAKEAWAYS Take a quantitative approach, it’s better to test to know what you need Hair can be tested for mineral deficiency, heavy metal toxicity, thyroid, adrenal and hormones Certain ratios give insight into your testosterone and oestrogen balance By the time a deficiency shows up in the blood, it could have been seen years earlier in the hair Having knowledge sooner could make a difference in taking action The most important aspects of the building blocks of hormones are elemental minerals Detoxing without knowing what toxic elements you need to detox is not a sophisticated approach When you have a mineral deficiency you accumulate toxic metals more quickly If your adrenals don’t have the nutrients they need you won’t be able to mobilise the toxins enough to remove them Supplementing with zinc all the time can mean the individual becomes very analytical, zinc and iron are very masculine elements Copper is a creative element and can lead to you starting projects and not completing them All the elements work together and it’s the balance and relationship with each other BEST MOMENTS ‘Most of us don’t speak the language of the body really well’ ‘If you are having anything in your body that you don’t like we can help with that’ ‘This process is really powerful over time, to move and match the speed of the body to get nutrients in and detox’ ‘Everything is elemental’ VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective –angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Barton ScottBarton Scott is a biochemist and founder. Barton is also a nutritionist and a researcher. And for the last 7 years, Barton has been the Founder and process developer behind Upgraded Formulas. Barton is passionate about helping people address the stress of daily life, sleep struggles, hormone issues, fatigue, and the nutrient absorption issues that we all face. Upgraded Formulas also supports Charitywater.org in the great work they do. Upgradedformulas.com Upgraded Formulas is a quantified wellness and nanotechnology company focused around performance and longevity--with a focus on correcting mineral deficiency led by Barton Scott, who is a Biochemist, a Nutritionist and Functional Health Expert based in Austin, TX, recognized for developing a new category of mineral supplementation called Stabilized Nano Minerals. Upgraded Formulas get minerals to be so small that they are absorbed with ease by the blood cells in the body without having to undergo the digestion process. Upgraded Formulas analyze your hair and provide consultations to understand which nutrients you need most to live your best life. ABOUT THE HOSTAngela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optima

In this Bitesize episode, hear an excerpt from Dr Sarah E Hill’s interview with Angela about hormonal birth control and post-pubertal brain development As the biological groundwork for the adult brain and body takes place during adolescence the introduction of synthetic hormonal birth control means that women who take hormonal birth control during adolescence have different brains than girls who don’t, listen in and hear more KEY TAKEAWAYS Brain development explodes during pubertal transition Post-pubertal brain changes are all coordinated by your sex hormones For millions of years, our bodies have had regular hormonal messages coordinating all the brain changes Hormonal messaging lays down the biological groundwork for our adult brain and body but it's interrupted and suppressed by synthetic hormonal birth control We don’t know how it's influencing the organisation of the brain The research seems to suggest that pill use during adolescence may increase your risk of depressive disorders across your lifetime Sex hormones play a really critical role in post-pubertal brain development BEST MOMENTS ‘It’s important for women to understand that this is at least a possibility’ ‘Who you are as a child and who you are as an adult are all post-pubertal brain changes’ ‘How many of us were on hormonal birth control when we didn’t need to be?’ RESOURCES FOR THIS EPISODE 101HPH How the Pill Changes Everything: Your Brain on Birth Control with Dr Sarah E Hill Get Your Free Personalised Health Report at www.yourtotalhealthcheck.com Zen in a Bottle! Get 10% off Magnesium Breakthrough! UK customers visit www.bioptimizers.uk/angela and overseas customers visit www.bioptimizers.com/angela and enter code ANGELA10 at checkout. Get a year’s free supply of Vitamin D & 5 Free Travel Packs with your order of Athletic Greens (AG1) at www.athleticgreens.com/angela angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Stephen Flynn co-founder of The Happy Pear talks with Angela about his journey and how The Happy Pear came to be They discuss how as products of our environment, many people now have a proliferation of sugar and processed food in their diet and why the best thing you can do for your health is to eat as many and as diverse whole foods as possible. Steve also explains why little changes made over time to your diet and exercise can have a significant compounding effect bringing health and happiness KEY TAKEAWAYS There is a great synergistic effect with being twins and we always knew we’d be working together, it’s exciting and wonderful The business has gone in lots of different directions and its given us meaning and purpose Adversity and resistance are part of the process of getting to where you want to be. You have to trust and believe in what you are doing When you really want something and are committed to achieving it you will find a way It's hugely beneficial for us to mix up our training and physical exercise In terms of food, we are all a product of our environment and those in blue zones typically don’t have a proliferation of junk foods They don’t typically live long healthy lives because they’ve won the genetic lottery or are superhuman it’s because their environment forces them to make the healthy choice We are hardwired to crave high-fat and processed foods, it’s within us. It’s almost an act of rebellion to eat healthy food Little things done over time have a massive compounding effect The best thing you can do for your health is to eat as many whole foods as possible and aim for diversity, with at least 30 different types of fruit and veg per week As humans, we are hardwired to move and movement keeps us healthy Health is contagious and as social creatures, we copy the rest of our tribe As human beings, we are part of the natural world and should spend time in nature BEST MOMENTS ‘When you really truly want something and are willing to risk everything for it you can achieve it’ ‘The proliferation of sugar and processed foods in western civilisation is ubiquitous’ ‘It’s not about being vegan or vegetarian it’s just trying to eat more whole foods’ ‘95% of their diet is whole plant foods compared with western civilisation where 50-55% of calories are from processed foods and only 10% from whole foods’ RESOURCES FOR THIS EPISODE The Happy Pear Healthy Living App https://thehappypear.ie/ angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST The Happy Pear started out back in 2004 with Steve, Dave, a tiny shop and a dream of helping people to eat more veg! Fast forward 18 years, The Happy Pear now consists of over 60 food products, a suite of online courses, two wholefood retail cafes & shops, a range of international bestselling cookbooks, a farm, a roastery, a community of over 1 million people on social media living healthier happier lives and over 40 million views on YouTube. We work with a range of medical professionals including a cardiologist, gastroenterologist, dietician and other expert practitioners. With these expert partners, we have developed our suite of online courses that have helped over 60,000 people worldwide improve their health. Steve and Dave have a wealth of experience in providing health & wellness talks and cooking demonstrations across Ireland, the UK, Europe, and USA and have been key speakers in BBC Good Food, Jamie Oliver and Wellfest to name just a few. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint

As Angela explains in this episode, November is the perfect time to think about and set your goals for next yearAngela shares how, if you want to uplevel your life in every area you need to decide on goals that align with your values and what you really wantIf a goal is an ultimate reward the journey itself must be intrinsically rewarding to liberate your energy so setting the right goals is key in making next year your best year ever KEY TAKEAWAYS We limit ourselves but know you are enough and can turn your dreams into reality Journal to find out what you really want that is alignment with your values You have the resourcefulness within you to back yourself 100% and take the first steps When you say yes to something by definition you are saying no to something and it’s important to understand what you are giving up The journey must be intrinsically rewarding as it will liberate your energy BEST MOMENTS‘You can do whatever it is you want to do’‘Take the first step along the way and as you go the path will be shown to you’‘The SHIFT protocol is supportive in creating the right health parameters’ RESOURCES FOR THIS EPISODEangelafoster.me/fbcGet Your Free Health Check and Personalised Report at www.yourtotalhealthcheck.com VALUABLE RESOURCESHigh-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrolGet a free health check and personalised report www.yourtotalhealthcheck.comWatch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolismDownload my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormonesDownload my free Fasting Guide - www.angelafosterperformance.com/fasting/Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleepJoin my free Facebook Community -www.facebook.com/groups/femalebiohackerGet my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOSTAngela FosterAngela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:To inspire and educate others to live an energetic, healthful, and limitless life.Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela is with Tony Wrighton, best-selling author and host of the Zestology podcast discussing bio-syncing, creating new habits and the importance of a resilient mindset and accountability in creating the new habits that stick Tony also discusses histamine intolerance and his current work exploring a supplementary route to support the reduction of stimulated energy levels and shares some great bio-hacks that can be easily implemented KEY TAKEAWAYS You have to make an effort to overcome your reticular activation system when creating new habits It’s important to be resilient because any habit forming is not linear, life gets in the way Bio syncing is syncing with your goals and ultradian rhythm, optimising the cycles throughout the day I've been looking at a supplementary way to reduce type A stimulated energy based on genes If you don’t have enough Mao gene energy you are not processing dopamine and your hormones will be out of control Histamine intolerance can affect cognition it can take a long time to unravel the triggers When Co2 levels get low cognition is compromised In biohacking, it’s the recovery that I prioritising For better air quality sleeping with the window open is an easy and free biohack Accountability is key in developing habits that stick NLP is used in many different areas and the sensory language is very effective When you realise you can influence your own thoughts you understand how to optimise Spermidine is very good for longevity and has an immediate impact on hair, skin, nails and sleep Good sleep is a vital component for optimising health and well being BEST MOMENTS ‘Any habit-forming is not linear’ ‘People with histamine intolerance can have a very acute sense of smell’ ‘Using a timer means I complete the deep work’ RESOURCES FOR THIS EPISODE Zestology Podcast https://tonywrighton.com/home2 https://histamineintolerance.net/ https://www.angelafosteracademy.com/female-biohacker-collective-live-founders-offer - angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this bitesize episode, from the recent in-depth interview with Dr Stacey Sims, hear about fuelling properly before different types of training along with how to effectively use both Sprint Interval training and High-Intensity Training throughout the menstrual cycle KEY TAKEAWAYS Before training, women require protein to make sure that their resting metabolic rate recovers after exercise The carb is primarily amino acid based SIT is going as hard as you can for 20-30 seconds with 90-100 seconds recovery, with HIT the intervals are slightly longer It’s about recovery from a cardiovascular and neuro-muscular standpoint so you can go again In the luteal phase, you should usually avoid high-intensity training due to the stress it puts on the body BEST MOMENTS ‘If you are going to do cardio you require protein with a little bit of carb in it’ ‘It’s about short, sharp and very efficient ’ ‘Getting out and doing a couple of short sharp 20-second intervals is magic’ RESOURCES FOR THIS EPISODE 185HPH with Dr Stacey Sims Get a free health check and personalised report at www.yourtotalhealthcheck.com - angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report at www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - at https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this episode, Kristin Weitzel, Founder of SHERPA Breath and Cold and Warrior Woman Mode, health and high-performance maven, nutrition specialist, deliberate cold exposure master coach and host of the Wellpower podcast talks with Angela in an in-depth and wide-ranging interview They discuss the benefits of cold exposure and how understanding stress and developing resilience techniques such as breath work and ice baths can be key in dealing with stress optimising health, wellbeing and performance and ultimately getting better at life KEY TAKEAWAYS The menstrual period is a good time for training and cold exposure The anticipation of the cold is much worse than the actual event Ice baths create a sympathetic response in the body leading to adaptation With a full experience, the body and metabolism will reap the rewards for at least 24 to 36 hours afterwards Let your body do the work to get the maximum benefit Thinking about doing the work actually results in better work, it’s about getting better because you are riding the edge Putting the stressor into the muscle means it adapts and you get tighter, stronger and leaner Write down every day something that is positive and something that is beautiful about yourself We spend a lot of time obsessing over how we look but we only have this moment, and this day every day Women are so hard on themselves but all women are incredible, amazing and beautiful with many special gifts that no one else has Small consistencies every day are what get us to the long-term goal Your cells are listening when you are talking to yourself and it impacts on how you are showing up in the world Being outside and grounding is a simple but very powerful tool If you understand your body you can take control Looking at your body as a whole and understanding the mechanics means you can optimise and live your best life BEST MOMENTS ‘You can go into the cold at any time of the month that feels right ‘Bio-syncing means you can take control ‘It doesn’t matter where you are in your lifespan as a woman you should be lifting heavy RESOURCES FOR THIS EPISODE https://www.wellpowerpodcast.com/ https://www.sherpabreathandcold.com/ https://www.warriorwomanmode.com/ - angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Kristin Weitzel, Founder of SHERPA Breath and Cold and Warrior Woman Mode, is a renowned women's health expert who has been featured on media and stages around the world. She is a health and high-performance maven, nutrition specialist, certified fitness trainer, breathwork, and deliberate cold exposure master coach with a focus on guiding people into improved health. Kristin also hosts the WELLPOWER Podcast which blends biohacking and wellness subject matter expertise, inspiring guests, and Kristin’s trademark wit and wisdom to lead clients and listeners alike. This podcast allows Kristin to share with a broader audience just how far we can go in the pursuit of optimal performance. WARRIOR WOMAN MODE SHERPA BREATH & COLD #SwitchOn Your Optimal Wellness digits: 917-567-8839 IG: @warriorwomanmode WELLPOWER PODCAST: HAVE A LISTEN HERE Curious about Nutrition, Fitness or Biohacking?? Book a 15-Min Ask-Me-Anything Call Here ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this Bitesize hear from Dr Sara E Hill author of ‘Your Brain on Birth Control, How the Pill Changes Everything’ about how research is now confirming what women have long suspected - that taking the pill influences the brain and thinking Hear how research now suggests that women on hormonal birth control prefer less masculine male faces and listen to the full episode with Dr Sara Hill for a fascinating in depth discussion about the influence of the pill and the areas it affects KEY TAKEAWAYS The hormonal changes near ovulation play an important role in women’s partner preferences and sexual desires During points in the cycle close to ovulation when oestradiol or oestrogen is beginning to increase women’s sexual desire increases Women have a heightened preference for cues to testosterone presence Research now suggests women on birth control prefer less masculine faces and are choosing them The faces chosen by the pill takers had fewer testosterone markers BEST MOMENTS ‘It makes complete sense when you understand the way our sex hormones influence sexual attraction and sexual behaviour’ ‘When oestrogen is high women desire sex more’ ‘Women are more drawn to these qualities at high fertility across the cycle’ RESOURCES FOR THIS EPISODE HPH101 with Dr Sara E Hill How the Pill Changes Everything Your Brain on Birth Control - angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Sarah Brown, CEO and founder of Pai Skincare, a high-performance organic skincare brand talks with Angela about using natural plant chemicals to bring great results Sarah, an early pioneer of certified organic skincare for sensitive skin also discusses why peptides work and how stress affects the skin of any age along with the action you can take to make positive change What you put on your skin makes a huge difference and Sarah discusses the ingredients that make a difference and what to look out for in natural organic products if you want them to positively impact skin KEY TAKEAWAYS We formulate with beautiful ingredients, harnessing the properties of nature in a deeply scientific process You can get extraordinary performance from natural ingredients Most skin conditions will stay it’s about the way they are managed but you can be in control and make informed and conscious choices Stress can be the cause of skin issues at any age Bathing daily with oatmeal, and submerging the skin, is one of the best single steps you can take to improve inflamed and irritated skin If you react to vitamin C it's unlikely to be the vitamin C, it’s more likely to be elements such as the delivery agent and concentrations Your skin is a barrier and any water-soluble ingredient cannot penetrate the skin Good skin health is all about cleansing, it all starts with cleansing People with acne can have dehydrated skin and the solution is to introduce the right oil to the face Peptides send a message to your skin to produce collagen Mist before the oil is the perfect way to layer and trap moisture Our actives are versatile and you can add them to other products Carbon star, used at night, absorbs impurities in the skin with black cumin seeds the hero element BEST MOMENTS ‘Feeling that you can take charge is very powerful’ ‘People's skin can misbehave because it's imbalanced’ ‘Get into a good habit with cleansing and its transformative’ ‘Products can be high performance, natural and organic’ RESOURCES FOR THIS EPISODE https://www.ewg.org/ Use code - HPH10 at checkout for a 10% discount with paiskincare.com Pai Skincare Instagram Sarah Pai Skincare Instagram - angelafoster.me/fbc VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Sarah Brown, CEO of Pai Skincare Sarah Brown, founder and CEO of Pai Skincare is an organic skincare pioneer whose expertise developing all-natural, efficacious products was born from her own experience living with challenging skin. Sarah developed Chronic Urticaria in her mid-twenties and started mixing her own formulations from her garage as a last-ditch solution for her hyper-reactive skin. Pai launched in 2007 at a time when the organic category was under-developed and clean beauty wasn’t yet a thing. Sarah was one of the early champions of certified organic, responsibly cultivated ingredients, passionately believing in their therapeutic properties when many around her didn’t. Pai continues to formulate, manufacture and distribute all products from its own custom built facility in West London. This development process is owned end to end, giving the company creative freedom, full visibility of the supply chain and vigilance over production processes. Sarah believes this due diligence leads to unique, ownable formulations that are of a higher quality. In 2015, Sarah won ‘First Woman in Manufacturing’ at the CBI First Women Awards in recognition of her commitment to British manufacturing. Before Pai, Sarah was International PR Manager for E&J Gallo Wines in California, having previously managed communications for brands such as Nike and Barclaycard. In 2015 Sarah was appointed to the Board of CEW (Cosmetic Executive Women), a leading beauty industry trade group and won their Achiever Award the same year. Sarah was promoted to the CEW’s Executive Board in 2018. She has appeared as a business commentator on BBC News, Newsnight, Sky News, CNBC and in The Daily Telegraph, Guardian and Financial Times. Pai won a Queens Award for Enterprise (Export) in 2016. Sarah lives in West London with her husband and two sons. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of M

Niraj Naik, the Renegade Pharmacist and founder of Soma Breath is with Angela discussing how breathwork and meditation are the keys to transformational healing They discuss the foundational role of breathwork and meditation for alignment and how practising Soma Breath puts you in charge of your holistic health and brings transformational change and optimal health as you learn how to unlock your inner pharmacy, achieve optimal well-being and a lasting peaceful mind KEY TAKEAWAYS Soma breath is a combination of transformational techniques and music can have an important therapeutic use Your default state should be nasal silent, subtle, rhythmic and diaphragmatic Without CO2 you can’t get oxygen off your blood cells and into your body tissue cells Low body tissue oxidation is the cause of chronic disease, your cells are starved of oxygen You need the right level of CO2 in the body to maintain a gaseous exchange The perfect yoga breathing extends the exhalation and has a pause The foundation of flow state is being in alignment with what you are doing The clutter in your mind impacts the flow states Humming is a great hack for switching off stress The best immovable object is your own body and it can be used effectively in functionalised symmetric training Practices to let go of unresolved trauma and emotion are the foundations for optimal well being When you know what you want you can use magic to get what you want faster We are all powerful manifesters and everything that happens is a result of the inner world Cultivate peace of mind, create an alignment with your values, and figure out what you really want and need and life becomes a magical journey All day long we are manifesting It uses sexual lifeforce energy for a higher purpose and most people are manifesting what they don’t want because they don’t know what they do want In order to do something you need to do it every day, bringing the musical elements makes it more enjoyable and so easier to make part of your everyday routine BEST MOMENTS ‘Pranayama is a pharmacy of different breathing techniques’ ‘Rhymical breathing adds a whole other dimension’ ‘It’s breathing retraining for optimal health’ ‘Unresolved emotion creates tension and affects breathing’ ‘When you go down the path of alignment usually there are positive surprises that help you to grow’ RESOURCES FOR THIS EPISODE - angelafoster.me/fbc SomaBreath therenegadepharmacist.com https://www.instagram.com/nirajnaikofficial/?hl=en VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Niraj Naik – ex-pharmacist turned holistic health expert is the founder of the international school of breathworkSomaBreath. He started his path in healing others, as a community pharmacist, yet after several years he found himself a patient of stress-related depression and ulcerative colitis. This was a wake-up call that made him embark on a journey of profound self-healing and education. Known internationally as the Renegade Pharmacist, Niraj is dedicated to educating others on topics of holistic health, breathwork, meditation, and more. In addition to his website and blog therenegadepharmacist.com, he has created many other brands related to health and healing and was featured in articles from multiple news outlets across the world such as Forbes, Daily Mail, Business Insider, and Huffpost. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this bitesize episode hear an extract from Angela’s interview with Mike Matthews on the concept of flip-flopping and how this can be effectively fuelled through the right nutrition to achieve your optimum body shape He shares an overview of the science behind how the right nutrition and training combined can be used to build muscle and achieve fat loss transforming your body KEY TAKEAWAYS When you are new to resistance training your body is hyper-sensitive to it In re-composition you set your diet to lose fat, eating consistently fewer calories than you are burning The primary function of training is to build muscle but it also supports fat loss Training regularly helps your body to do other things with the food you eat training supports fat loss but most of the fat loss comes from nutrition and controlling calories and protein In the first year of re-composition, you can transform your body BEST MOMENTS ‘Your body’s muscle-building machinery goes into overdrive’ ‘You set up your diet for losing fat and train in the gym for building muscle’ RESOURCES FOR THIS EPISODE - angelafoster.me/fbc High Performance Health Episode 130 VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Neuroscientist Dr Caroline Leaf talks with Angela about the mind, what it is and how you can reduce toxic stress and tune into the signals to make positive change In this fascinating look at the non-conscious, subconscious and conscious aspects of the mind Dr Caroline explains how the mind is the driving force that keeps the brain and body going and discusses the ways it processes and brings understanding to our experiences As Dr Caroline discusses we can’t see mind but the product of mind are how we communicate and express our uniqueness KEY TAKEAWAYS The mind is the ability that we have as humans to use our brain and body to express our uniqueness The mind is the driving force that keeps the brain and body going The mind is our aliveness, our ability to think, feel and choose on a psychological level It is what helps the heart, beat and the body make new cells The biggest driving force part of the mind is the non-conscious It’s the part that is active all the time helping us to process and understand our experiences The most obvious part of the mind is the conscious mind and it draws on the non-conscious for understanding The subconscious part of the mind is the bridge between the infinite non-conscious and the finite conscious parts of the mind Thoughts are made of memories and our mind makes these thoughts made of memories out of experiences and builds them into the brain as structural changes We build every experience into the brain, body and mind and this is driven by the non-conscious As humans, we need to tune into the signals so that we can move things into the conscious mind and change We need to allow ourselves to feel depression and anxiety, accept it and then weaken the pathway to You can train yourself with the neurocycle process to get your conscious mind to connect with and listen to the subconscious to find the thoughts in the non-conscious and deconstruct and reconstruct them Thoughts can be changed when they are pulled into the conscious mind When we build in the wrong expectation the result is a loss of selfhood BEST MOMENTS ‘Everything about your aliveness is coming from this driving force of the mind ‘You can’t see mind but you see the product of mind in our ability to communicate Post-natal depression is a very normal response to a challenging situation What we say and what we do is an outpouring of our thoughts RESOURCES FOR THIS EPISODE Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking - https://amzn.to/3Vqnqzr Neurocycle app: https://neurocycle.app CF program: https://neurocycleinstitute.com Book: https://drleaf.com/collections/all/products/pre-order-cleaning-up-your-mental-mess Visit my website at https://drleaf.com for more free resources -Instagram: @drcarolineleaf: https://www.instagram.com/drcarolineleaf/- -Facebook: Dr. Caroline Leaf: https://www.facebook.com/drleaf -Twitter: @drcarolineleaf: https://twitter.com/DrCarolineLeaf -Youtube: https://www.youtube.com/drcarolineleaf VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this extract from Angela’s interview with Dr Joseph Antoun hear about the most important aspect of fasting, stressing the body and how to optimise your fasting period Getting into autophagy, as Dr Joseph explains, takes longer than most people think and exercise is an effective tool for getting into autophagy and benefitting from the duality of intermittent fasting, cutting fat and increasing muscle enhancement KEY TAKEAWAYS When you fast for a long enough period of time there is restructuring and cellular renewal as you move into autophagy The most crucial aspect of how fasting works is how you are stressing the body Fasting increases the growth hormone and the muscle tone is high Getting into autophagy is determined by the intensity of the crisis, the speed of the crisis and how much reserves the body has to compensate Autophagy is happening every day at every moment across the body’s cells BEST MOMENTS ‘It doesn’t happen as quickly as many people think ‘Eat protein after fasting and train the muscle in cycles of rejuvenation and muscle enhancement’ RESOURCES FOR THIS EPISODE High Performance Health Episode 181 VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Stacy Sims joins Angela to discuss the science behind training effectively as a woman and explains how in the years leading up to menopause it's vital to instigate different techniques in training and nutritional strategies to offset what your hormones are no longer doing This in-depth interview is a great opportunity to hear about what supports the maintenance of lean mass and the adaptations that should be made during perimenopause to support effective autophagy KEY TAKEAWAYS We need external stress to create a signal of adaptation the way our hormones did To aesthetically change body shape you need to train a minimum of four times a week You need to spend time learning techniques and the mechanics before you build load, lifting heavy is about the neuro-muscular connection For women, when there is no carbohydrate available as fuel when exercising you burn lean mass To maintain lean mass we have to do things when fuelled Sprint interval training is about being short, sharp and very efficient You should avoid high-intensity work in the luteal phase because it’s a strong stressor The primary objective of intermittent fasting is weight loss Aerobic exercise promotes the growth of brain tissue Exercising is a huge stimulus for creating autophagy in the brain and cardiovascular system Our bodies revert to using lean mass first over fat and carbohydrates The limited research available on post-menopausal women indicates fasting isn’t beneficial A small amount of pre-fuel makes all the difference BEST MOMENTS ‘Exercise has more robust data to support longevity’ ‘If you are trying to do high-intensity training or heavy-weight training and you don’t have fuel on board it causes a quagmire of increased cortisol’ ‘Women have a gene adaptation in the liver that upregulates - storing everything and burning lean mass’ ‘It’s really important that women remember to eat’ 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. Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS. She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. RESOURCES FOR THIS EPISODE Next Level by Dr Stacy Sims ROAR by Dr Stacey Sims https://www.drstacysims.com/ https://www.instagram.com/drstacysims/ https://www.facebook.com/drstacysims VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Inst

In this bitesize extract from Dr Tracey Sims upcoming in-depth interview, hear about the different phases of training you should be moving through to optimise and sync your exercise with your menstrual cycle along with practical tips to increase fitness and longevity and an amazing offer from Angela KEY TAKEAWAYS It’s the follicular stage that lengthens and shortens in pre-menopausal women You can leverage intensity in the low-hormone state Around ovulation, when you are in a more steady state it’s upping the reps and dropping the weight The days before your period are about supporting recovery and progesterone production The de-loading phase can be moderating your exercise routine BEST MOMENTS‘There is a lot of sleep disruption in the high-hormone phase’‘It's backing down around ovulation and focusing on recovery’‘Post-menopause is a complete changeover in recovery metrics and the way we recover’RESOURCES FOR THIS EPISODEVALUABLE RESOURCESHigh-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrolGet a free health check and personalised report www.yourtotalhealthcheck.comWatch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolismDownload my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormonesDownload my free Fasting Guide - www.angelafosterperformance.com/fasting/Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleepJoin my free Facebook Community -www.facebook.com/groups/femalebiohackerGet my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOSTAngela FosterAngela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:To inspire and educate others to live an energetic, healthful, and limitless life.Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance.CONTACT DETAILSInstagramFacebookLinkedIn

Angela welcomes Dr Kyle Gillett to discuss the ways you can effectively optimise your hormones and positively impact the menopause transition Dr Gillett explains how hormones are affected as women approach menopause and the major role lifestyle pillars such as sleep, levels of stress, exercise and diet play in achieving optimal health. He discusses why food is medicine and how the most powerful intervention for almost all females is the right balanced diet and nutrition to support hormone health KEY TAKEAWAYS There is no better fat burner than lean metabolically active muscle tissue The way you enter menopause is key, those who are metabolically fit are likely to have a better experience If you go through andropause and menopause at the same time you more likely to have more severe symptoms The better you are able to optimise your androgens and oestrogens without the ovary the better your transition to menopause Food is medicine and the most powerful intervention for almost all females is the right balanced diet and nutrition For optimal health, it’s not just what’s going into your body and its efficiency, it’s all aspects that contribute to the complete health picture Your lifestyle plays a major role, sleep, levels of stress and exercise along with hormone health are all major contributing factors Almost everyone can get into zone two with a brisk power walk and should aim to do this for at least 2 hours per week Your brain and other lean body mass are closely related Individuals who remain at the same weight over time are at less risk from dementia Good healthy body mass helps retain healthy brain mass BEST MOMENTS ‘With less lean body mass you burn fewer calories’ ‘Females should optimise their hormones and do it earlier rather than later’ ‘Lifestyle interventions are more powerful than anything else’ ‘ The better functioning your adrenal gland the better oestrogen production after menopause’ RESOURCES FOR THIS EPISODE Dr Kyle Gillett Instagram https://gilletthealth.com/ Gillet Health Podcast VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr Kyle Gillett MD: University of Kansas School of Medicine. Dual board Certified Obesity Medicine and Family Medicine. Undergraduate dual major in Critical Thinking and Biology at William Jewell. Dr. Gillett enjoys providing holistic individualised care to his patients. His practice includes preventative medicine, aesthetics, sports medicine, hormone optimization, obstetrics and infertility, integrative medicine, and precision medicine including genomics. He believes that each human is a unique creation that requires attention to their body, mind, and soul to achieve optimal health. He enjoys caring for others using shared decision-making and an evidence-based, patient-centered approach. He is active in Obesity Medicine organizations and firmly believe “food is medicine” and “exercise is medicine”. Dr. Gillett describes the “6 pillars of health”: exercise, diet, sleep, stress, sunlight, and spirit. These are more powerful than any medication or supplement. He enjoys spending time outdoors on the farm with his wife, two sons, and two wolfhounds. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

The insights you gain about yourself from journaling can help you to connect with your future self and manifest the life you want and following on from the hugely popular High Performance Health podcast episode with Dame Amanda O’Reilly Angela shares how to use daily journaling to step into the most powerful version of yourself You can create your future reality and become the person that you truly want to be when you give yourself the space and time to manifest your future self and journaling is a vital key KEY TAKEAWAYS When you manifest you need to connect with your future self You were born worthy and recognising and connecting with this is fundamental The ‘why’ is what propels you forward and connects with your future self Decide on who it is you need to become You need to step into her before you can start to create that reality Its consciously creating what you want in your life Step into the most powerful version of you and manifest what you want in life and become that BEST MOMENTS ‘To bring our dreams into reality is the future version of ourselves ‘You were born enough, more than enough’ ‘You need to be and then do to have what you want’ RESOURCES FOR THIS EPISODE High Performance Health Podcast Episode 179 [email protected] https://angelafosterperformance.com/podcasts/ Angela Instagram VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Joseph Antoun, physician and CEO of L-Nutra has a passion to bring fasting to the world and help humanity to live in a more healthy way and longer He talks with Angela about his research and how the fast mimicking diet means you can move to autophagy and protect your lean muscle Understand more about how to optimise fasting and longevity in this informative episode KEY TAKEAWAYS There are 2 categories of fasting – intermittent and periodic Autophagy begins for most people at around 48 hours and the most important aspect of fasting is stressing the body Stress elevates cortisol and with a focus on protein you can restructure muscle The duality of fasting means you are accessing your fat reserve and protecting lean muscle mass Fasting allows you to go beyond day 2 and Prolon’s five-day regime effectively supports this A cellular fast means the cells are getting nutrients but not spiking insulin The body switches to keto and autophagy on days 2 and 3 and then on days 4 and 5 the feeling is euphoric and cells are being rejuvenated The mimicking fasting diet puts the body in a good metabolic state to optimise nutrition around your treatment Intermittent fasting can help to keep cancer cells in check in the early stages Cancer cells can’t survive fasting mode because they need calories, they don’t know how to stop replicating by design BEST MOMENTS ‘It’s not sci-fi it’s the speed of the crisis, the intensity of the crisis and how much reserves you have to compensate for it’ ‘If you want to benefit from autophagy you have to give it time’ ‘Prolon is short enough that people can do it but long enough to get people into autophagy’ You should be aiming to under nourish cancer cells not feeding them to grow RESOURCES FOR THIS EPISODE https://www.linkedin.com/in/drjosephantoun https://mobile.twitter.com/drjosephantoun https://prolon.co.uk/ https://l-nutra.com/ VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr. Joseph Antoun always knew he wanted to help others through medicine, which is why he trained to be a physician. Eventually, he figured out that medicine was actually sick care, treating patients after their health had already declined. Dr. Antoun wanted to be at the forefront of changing our current healthcare system of sick care to a more proactive approach, which meant taking care of our existing good health. After years of working at pharmaceutical companies and, later, focusing on public health policy, he found what he was searching for at L-Nutra, Inc., a cutting-edge nutri-technology company. Dr. Joseph Antoun is CEO & Chairman of the Board of L-Nutra and Member of the Forbes Business Development Council. He's the former CEO of Health Systems Reform, a boutique consultancy aimed at improving public health by reforming health systems, management, and delivery. Prior to that, he was Director of Health Policy at the University of Chicago, Editor in Chief of the Journal of Health Systems and Reform and head of Business Development for Eli Lilly & Co. He completed his studies in Public Policy at Harvard University, in Public Health at Johns Hopkins University, and his Doctorate in Medicine and Masters’ in Medical and Biological Sciences at Saint Joseph University. CONTACT DETAILS https://www.linkedin.com/in/drjosephantoun https://mobile.twitter.com/drjosephantoun ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this episode, Angela shares her journaling questions and prompts and explains how each prompt helps in showing up as your best self, able to serve others and move closer to the goals you have set From being in alignment to the importance of checking in with yourself and how you are feeling this is a great opportunity to hear about how journaling makes such a positive difference and can change your life KEY TAKEAWAYS When I wake up I set my intentions and mantra for the day and how I best want to show up Noticing things and being present in your life makes a huge difference Gratitude is something to practice throughout the day Recognise with gratitude what you already have in your life as well as what you want to manifest Write down your goals every day and you will recognise opportunities when they come to you In the evening I journal again to reflect on the day and the wins Every day has small wins that you can be grateful for and feel positive about I ask myself ‘did I act in alignment with the goals I want to achieve and with the individuals I want to serve at the highest level?’ I look at my energy levels and flow for the day along with connection, presence and contribution BEST MOMENTS ‘I have found journaling such an important thing to do’ ‘Little moments we can be grateful for, are so magical and help us to stay in alignment all-day ‘I like to write down and summarize what I’ve learnt so I can embody it and integrate it into my life’ ‘Check-in with yourself and how you are feeling’ RESOURCES FOR THIS EPISODE Angelasfoster Instagram Info@angelafoster angelafosterperformance.com VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dame Amanda O’Reilly, Lifestyle Entrepreneur, the ‘Worthiness Whisperer ‘and founder of Worthy Wands, talks with Angela about self-worth and how understanding who we truly are is the key to inner self-worth Amanda discusses how she was addicted to the ‘doing’ in life to validate who she was and how the key to freedom was working on her inner sense of worth and understanding that we decide on how worthy we are not others When you upgrade your own inner sense of worth and confidence everything changes because if you believe you are worthy and enough what you can accomplish is limitless KEY TAKEAWAYS Self-worth is how we feel about ourselves not how others feel about us, we decide how worthy we are, it’s something we own We are wired for connection and become chameleons to be able to fit in Our souls are always listening and the brain works on repetition so if the dialogue is negative that will be what we manifest Being alone with yourself and journaling can help with naming it to tame it It’s very hard to outperform your identity and anything that follows ‘I am’ becomes your identity You can think one thought and it can lead to a hundred others but just because you think it doesn’t make it true unless you believe it When you experience pain, sadness and frustration it’s because you are out of alignment with your inner self It’s questioning your thoughts and asking where would you be without that thought? It's deciding what you want and who you need to become to have those things You have to plant the thoughts you want to make reality Things don’t happen to you, they happen for you If you believed you were worthy and enough what could you accomplish? BEST MOMENTS ’ You should measure your success by how you feel’ ‘When we care more about how we feel about ourselves everyone around us benefits’ ‘The key to freedom is that we are not our thoughts, we are just the thinker of our thoughts’ ‘I have an unbreakable, unshakable relationship with self now that I didn’t have before and it started with making friends with the woman in the mirror’ RESOURCES FOR THIS EPISODE https://www.worthywands.com/ enter ‘Angela 20’ at checkout for a 20% discount Amanda O'Reilly Instagram Get a free health check and personalised report www.yourtotalhealthcheck.com VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Amanda O’Reilly Lifestyle Entrepreneur, Dame ( yup! she was Knighted), and the Creator of Worthy Wands, Amanda is the definition of confidence and empowerment. It took her realizing with deep inner work, that she didn’t feel worthy or enough in her own life, despite building multiple 7 figure businesses. Addicted to the DO of life because that’s how she validated her worth, she had to learn to reprogram her unconscious beliefs about herself and learn to BE. In doing so she created Worthy Wands. A collection of science-backed jewellery designed to rewire the subconscious mind and reprogram your DNA. To date, seven lives have been saved from suicide and this brand is making waves around the world reminding women, men, and teens alike that they were born worthy and are more than enough. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

In this Bitesize Biohacks episode, Angela shares an insight into the data she regularly tracks and the key tools she uses that help support independent assessmentKnowing how you are doing in the journey to optimising your health and performance is hugely useful and this is a great opportunity to hear about what can be used to effectively track and provide the independent feedback that can make a differenceKEY TAKEAWAYS The data is invaluable in helping you to check in with yourself I intermittently track my blood glucose using a continuous glucose monitor, your glucose sensitivity varies throughout your menstrual cycle Measuring what your cells are using for food can help with optimising the length of your fasting Body composition analysis helps with tracking muscle mass and bone density I do blood work at points throughout the year to optimise supplements Gut testing and genetic testing provide a good baseline and starting point to optimise the expression of your genetics Understanding certain parts of our genetics can really help us to influence positive outcomes and give us lots of information about ourselves BEST MOMENTS‘We want to use them as an independent tool’‘Sleep is really fundamental for performance and longevity‘Independent feedback about how you are doing is really useful’RESOURCES FOR THIS EPISODEhttps://www.whoop.com/en-gb/https://ouraring.com/https://www.lumen.me/ https://bioniq.com/en- To order a Dutch Test or enquire about other lab testing and consultations, email [email protected] Get 20% off a Veri Continuous Blood Glucose Monitoring by visiting bit.ly/getveri20Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-biohacker-collectivehttps://www.angelaperformance.com VALUABLE RESOURCESHigh-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-biohacker-collective-enrol Get a free health check and personalised report www.yourtotalhealthcheck.comWatch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolismDownload my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormonesDownload my free Fasting Guide - www.angelafosterperformance.com/fasting/Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleepJoin my free Facebook Community -www.facebook.com/groups/femalebiohackerABOUT THE HOSTAngela FosterAngela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.After recovering from a serious illness in 2015, Angela left the world of Corporate Law with a single mission in mind:To inspire and educate others to live an energetic, healthful, and limitless life.Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance.CONTACT DETAILSInstagramFacebookLinkedIn

Second-time guest Dr Jay Wiles Co-founder and chief scientific officer at Hanu Health is with Angela discussing HRV what it is and how it can be better controlled This is a fascinating look at the research that Dr Jay has been working on and Hanu, a continuous daytime wearable designed to monitor fluctuations and changes in the human stress response throughout the day that also tells you what you can do to make positive changes When you can identify how you feel and know what you can do to make changes you can boost performance, well-being and longevity KEY TAKEAWAYS HRV is a data point and a proxy to look at the shifts in our autonomic system that indicates our response to stress If there are extreme fluctuations in HRV it means there is an extreme impact on the nervous system that is causing stress It’s about context and framework, it’s how much fluctuation there is and how much control an individual has over their nervous system There are genetic variabilities and components linked to basic demographics such as sex and height The single biggest contributor to overall baseline HRV is cardio-respiratory fitness As you increase overall cardio-respiratory fitness you increase the strength of your heart The right goal is to build better resiliency, recover faster and be more in control of the nervous system Experiencing a stressor that derails us is something that is detrimental to both wellbeing and longevity Hanu trains you to be more self-aware of stress and how to better self-regulate If you can condition a better response and better habits you can make a difference to your response the next time Emotional regulation and self-control are intertwined with HRV and longevity The more you do something and condition your body along with self-regulation The best guide we have is our subjective experience combined with knowing ourselves and what’s good and works for us BEST MOMENTS ‘It gives a snapshot of the autonomic nervous system that is representative of your overall stress response’ ‘As people increase overall cardio-respiratory fitness we see an upwards trend in baseline HRV’ ‘We have to make the decision about how we encounter stress’ RESOURCES FOR THIS EPISODE HPH episode 61 with Dr Jay Wiles https://www.drjaywiles.com/ https://www.hanuhealth.com/ https://www.thrive-wellness.com/ https://www.hanuhealth.com/ Pre-order the Hanu wearable and use code ‘Angela40’ for a 40% discount on the wearable and App access Get a 1 year supply of Vitamin D and 5 Free Travel Packs with Athletic Greens - www.athleticgreens.com/angelafoster VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr. Wiles has experience in developing and enhancing health behaviour programs for patients with diabetes, chronic pain, cardiovascular disease, cancer, and tobacco cessation. He was responsible for the inception of the Nutrition Clinic in the Veteran's Integrative Pain Centre at McGuire VA Medical Centre in Richmond, VA. This centre is a self-management, non-opioid prescribing clinic for veterans with chronic pain looking for alternative means to pain reduction. Services at this clinic included acupuncture, biofeedback, anti-inflammatory eating, mindfulness meditation, CBT-CP, Tai Chi, Qi Gong, Yoga, and more. The Nutrition Clinic was developed as a collaborative and interdisciplinary approach to pain management via tailored nutrition plans that are prescribed to each individual patient based on needs and assessment of dietary history. Operating from an ancestral approach, nutritional approaches prescribed included Ketogenic, Paleo, Anti-inflammatory, and Elimination/Reintegration lifestyle changes. Dr. Wiles is passionate about education and consultation with patients and organisations in an effort to increase health outcomes through focusing on prevention and well-being, as opposed to disease and symptom mitigation. CONTACT DETAILS https://www.drjaywiles.com/ https://www.hanuhealth.com/ https://www.thrive-wellness.com/ ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic

In this bitesize episode, Dr Jay Wiles shares how you can effectively biohack stress to support longevity. With better self-awareness and increased self-regulation you can change the way you deal with stress and condition your response With self-control and emotional regulation impacting HRV and resilience the ways you respond to stress really does make the difference KEY TAKEAWAYS You can see it coming if you are measuring it and are self-aware We create habits and behaviours to avoid doing the real self-regulation work When your nervous system takes a hit and you use the stress for good you are conditioning the body to respond in this way Stress is not bad, it’s a warning sign that you can use Do we allow stress to consume us or continue to develop our self-regulation skills? Longevity is impacted by the components of emotional regulation and self-control BEST MOMENTS ‘A stressor that could be benign to the body becomes malignant to the body’ ‘People don’t realise the effects of stress until they burn out’ ‘We have to make the decision about how we deal with stress’ VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Nichola Conlon, CEO and founder of Nuchido is a molecular biologist specialising in the study of cellular ageing. In this episode she talks to Angela about the vital molecule you’ve probably never heard of NAD+ With a critical role in the energy production for cells NAD+ levels are impacted by lifestyle and ageing but as Dr Nichola Conlon explains there are positive actions you can take to boost NAD+ levels and optimise your health and longevity to live your best life KEY TAKEAWAYS The fluctuating levels of NAD+ control cellular maintenance and repair being switched on and off Research indicates that NAD+ begins its decline from birth, by the time you reach twenty you have half the amount of energy in your tissues Any level of fasting will help to increase your energy levels, when you fast AMPK is activated and up-regulates NAD+ levels Creating energy stress through fasting, calorie restriction and exercise in the body positively impacts NAD+ levels The salvage pathway recycles NAD+ for use again for repair and mitochondrial pathways but declines with age All the benefits of exercise and fasting happen because they are increasing the function of the salvage pathways Elevating NAD+ can help make some chronic illnesses significantly better Biological age can be impacted by making simple lifestyle changes Sirtuins are at the top of the cascade that switches on many aspects of longevity and they are dependent on NAD+ as fuel to function NAD+ is involved in regulating the circadian rhythm by switching on the pathways that impact the rhythm BEST MOMENTS ‘I do all my exercise in a fasted state to prolong AMPK activation’ ‘You are fundamentally altering the cells' ability to make more NAD+ ‘ ‘Our bodies aren’t designed to live in the way we are living today ‘If you want to make sense of ageing look at it from the perspective of evolution’ RESOURCES FOR THIS EPISODE https://nuchido.co.uk/ use code ‘ANGELA10’ at check out https://www.instagram.com/drnicholaconlon/?hl=en VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr Nichola Conlon is a molecular biologist specialising in the study of cellular ageing. After a career in drug development, Dr Conlon founded Nuchido Laboratories to deliver disruptive innovation in the field of anti-ageing, rejuvenation and healthspan. Dr Conlon has a passion for sharing the latest science, with a skill for translating advanced science to help educate and support the wider population, encouraging people to age well and achieve their optimal life experience. Along with leading scientists at Nuchido, Dr Conlon has identified the right combination of targets to restore cellular NAD+ production back to youthful levels, leading to the development of a breakthrough NAD+ booster called Nuchido TIME+. CONTACT DETAILS ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Continuing with the theme of hormones in this bitesize episode Angela looks at the neuropeptide hormone, kisspeptin and the vital role it plays in fasting There is a common misconception that the more fasting you do the better but as a woman, it’s all about hormonal balance and Angela explains how kisspeptin works and shares a short clip from her interview with Dr Stacey Sims, who shares invaluable information on the importance for women of taking into account hormonal balance when fasting KEY TAKEAWAYS The neuropeptide kisspeptin is really important in the context of fasting To go into full cellular autophagy takes anyway between 24 and 48 hours depending on the individual Exercise is a powerful tool in stimulating autophagy Intermittent fasting and keto are more of an elimination diet If you are layering exercise and intermittent fasting it will take you above the stress level that a woman’s body should be in Kisspeptin is responsible for turning the endocrine system on and off One of the by-products of the conversion of oestrogen is more cortisol BEST MOMENTS ‘Pre-fuelling with essential amino acids can be very positive’ ‘The whole hormonal aspect of what's happening is so far removed from what a man would experience’ ‘You need to think about your diet and exercise together’ RESOURCES FOR THIS EPISODE Become an insider - Join The Female Biohacker Collective for monthly masterclasses, biohacking challenges and a biohacking book club at https://angelafoster.me/biohacker HPH podcast episode 94 Dr Stacey Sims VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Troy Olds is an independent Transformation Coach, Tony Robbins Business Results Specialist and entrepreneur who joins Angela to talk about his own journey and how your inner world frames your outer world Troy healed his own mind and body and now helps people get clarity about what they really want to experience in their lives and shows them how to create a plan to get it. He discusses why healing past trauma is a vital part of optimising your life and overcoming limiting beliefs and explains how anyone can take action and achieve the life they want KEY TAKEAWAYS People don’t typically take action because of limiting beliefs and not understanding why Flow states are incredibly healing, creative and are the place where we can connect from our unconscious with the quantum realm In the flow state, it’s possible to create the future and resolve the past. Everyone can go into a flow state just through breath work Micro dosing is about neuro regeneration and I can programme myself in ways that optimise me for greater service to myself, my family and the world Everyone has lots of unconscious trauma and unconscious programs that are in control The work is bringing to the surface and recreating the experience repeatedly so the emotion decreases Things that were unconscious become conscious and the more work you do the more is revealed until you are emotionally clean It's about liberating ourselves because we have a choice. The unconscious doesn’t want to change, it has to be overridden If we don’t make the unconscious conscious, history will repeat itself and we will call it fate We are connected to everything and we are all contributing to the quantum realm Start with where you are at, with what you have and do the best you can and ask for help BEST MOMENTS ‘A person has to know what they truly want and have a plan to get there’ ‘I calendar time for everything and what’s on the calendar is achieved’ ‘I’m a seeker and I want to experience as much as I can while I’m on this planet’ ‘There is the emotional trauma that is now conscious and being rescripted’ RESOURCES FOR THIS EPISODE Athletic Greens.com/Angela foster https://Angelafoster.me/biohacker https://www.facebook.com/TroyOldsCoaching/ www.troyolds.com VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Troy Olds is a coach and entrepreneur who helps people get clarity about what they really want to experience in their lives and a plan to get it. Through 1:1 coaching and wellness basecamps he shares the modalities to have a vibrant mind & body while enjoying amazing relationships and life. From his journey to anti-aging doctors & bio hackers to ceremonies with Shaman, Troy will show you the way he healed his own broken brain and nervous system and share them with you so you can get immediate results. CONTACT DETAILS www.troyolds.com ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

This week Angela continues to look at hormones as part of her SHIFT protocol and is focusing on melatonin, a vital sleep regulator She shares some great biohacks to improve the natural production of melatonin and explains how melatonin production is impacted by levels of stress and what you can do about it naturally to put you in the best place for great sleep every night KEY TAKEAWAYS Melatonin isn’t a sleep initiator but it is a sleep regulator To bio-hack your sleep with melatonin you need to get stress and light under control Get outside into the natural light as early in the morning as you can Cortisol and melatonin have an inverse relationship and being highly stressed in the evening inhibits the production of melatonin A red light therapy device can help to regulate your circadian rhythm Having some kind of carbohydrates along with protein foods rich in tryptophan is beneficial EMS from electronic devices can interfere with deep slow way sleep and the production of melatonin BEST MOMENTS ‘It’s important you are producing enough melatonin if you want to have a good night’s sleep’ ‘Serotonin gives a tremendous boost in mood’ ‘Make sure you are getting enough protein in your diet’ RESOURCES FOR THIS EPISODE https://redlightrising.co.uk/ USE CODE ‘ANGELA’ FOR 10% DISCOUNT https://bioptimisers.com/anglea USE CODE ANGELA 10 at check out VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Award-winning author, educator, researcher, entrepreneur, speaker and founder of Brain Tap, Dr Patrick Porter talks with Angela about the potential of the brain and explains how we can both limit and free up the potential of our brains This is a fascinating insight into the many ways we can move our brains into a place where we can see the opportunities and act on them to bring what we want into our lives Every day is about creating something new in the present and Dr Patrick also discusses in detail how to use Braintap effectively to bring the changes you want to create brainwave flexibility KEY TAKEAWAYS All of our different brainwaves are important in the right context At night we cycle through all the different brainwaves and this builds our neurotransmitters When we are in a higher state of gamma we emit 200 times more light energy and the light energy is instructing your mitochondria to change your gene expression The more neuroplasticity we can bring into the brain the more our genes can express at their healthiest point Optimism is the key for the brain to function at its highest level In biohacking everyone needs to look at their own results and work out what works for them and implement it consistently We only use a limited amount of the total information available to us As we open up to the world opportunities open up that previously have been hidden because of our self-sabotaging behaviours We have to fix ourselves and realise that we live in a space of infinite abundance When we can start to change the paradigm of what we are doing we are moving into the thriving parasympathetic states When we monitor our brains and behaviours we are more able to predict our future, rather than our future predict our life We can change how we consciously participate in creating what we want You don’t have to have a breakdown to have a breakthrough you can choose to make a change People who survive and thrive have choices and you can learn to be a choice generator BEST MOMENTS ‘People who are in joy and happiness produce 200 times more light energy, we are projecting our protons outwards all the time’ ‘The brain's only job is to prove you right every day’ ‘The more you can go through the different brainwave states the more variety of neurotransmitters you will have’ RESOURCES FOR THIS EPISODE ***DISCOUNT CODE - Braintap*** angelafoster.me/braintap for free 15 day trialangelafoster.me/braintap100 for $100 off headset https://braintap.com/ https://drpatrickporter.com/ https://drpatrickporter.com/ VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr Patrick K Porter In late 2020, Patrick K. Porter, PhD was the honoured recipient of the Lifetime Achievement Award by the Interdisciplinary Association of Functional Neurosciences and Rehabilitation (IAFNR), and for good reason. Over a career spanning more than three decades, Dr. Porter has been on the cutting edge of brainwave entrainment technology. He was co-developer of the first personal light & sound brain training machine, voted “Best New Gadget of the Year” at the 1989 Consumer Electronics Show and later developed one of the largest and most popular self-help franchises. He’s since become a highly sought-after expert within the neuroscience and personal improvement industries. Dr. Porter is widely recognized as an award-winning author, educator, consultant, researcher, entrepreneur, and speaker. His newest brain-training platform, BrainTap, is distinctively designed to activate the brain’s neuroplasticity. The BrainTap headset uses light & sound technology in combination with Dr. Porter’s proprietary guided visualization audio-sessions to help people achieve brain fitness, overcome stress, lose weight, stop smoking, manage pain, accelerate learning, enjoy superb sleep and make any number of lifestyle improvements. Additionally, he offers health providers a turnkey system for helping clients achieve better neurological performance and brain fitness. Dr. Porter is also the dean of mind-based studies at the International Quantum University of Integrative Medicine (IQUIM). Dr. Porter’s successes have been featured in NPR, The Wall Street Journal, BusinessWeek, People, Entrepre

In the SHIFT protocol, ‘H’ is for hormones and in this bitesize episode Angela looks at the sex hormones beginning with oestrogen If there is an oestrogen dominance you need to understand why before you make changes and when you are looking at hormonal support and lifestyle you need to work with a practitioner and test first to have the information needed to effectively balance and optimise Angela explains the ways in which oestrogen impacts the body and why to have a successful transition into menopause good adrenal function is key along with advice about what you can do to effectively boost your oestrogen levels KEY TAKEAWAYS Oestrogen is made in the ovaries and synthesized from the hormone DHEA After menopause, the ovaries stop producing oestrogen and the production is taken over by the adrenal glands Insulin sensitivity and blood glucose management make a huge difference Oestradiol is the major oestrogen produced by the ovaries in your cycling years, Post menopause it’s derived from testosterone via aromatization The Dutch test means you can see what pathway your oestrogen is going down Including flax seeds in your diet will naturally boost oestrogen levels and seed cycling can help promote the production of oestrogen and progesterone If you are perimenopausal you can follow the moon cycle BEST MOMENTS ‘Oestradiol is the strongest and most active form of oestrogen in the body and can be converted into both E1 and E3’ ‘A combination of hormone therapy alongside lifestyle changes can really help’ ‘There are a lot of oestrogen disruptors in the environment’ RESOURCES FOR THIS EPISODE - Get a free health check and personalised report on S.H.I.F.T at www.yourtotalhealthcheck.com - Body Bio Phosphatidylcholine - get 10% off with code ANGELA-A at bit.ly/BodyBio - To order a Dutch Test or enquire about other lab testing and consultations, email [email protected] - Get 20% off a Veri Continuous Blood Glucose Monitoring by visiting bit.ly/getveri20 - Get 10% off BiOptimizers Blood Sugar Breakthrough with code ANGELA10 at www.bioptimizers.com/angela - Get $50 off Lumen with code ANGELA at bit.ly/getlumen VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Devin Burke is an international and TEDx speaker, the bestselling author of “The Sleep Advantage,” the founder of Sleep Science Academy, and one of the top health and sleep coaches in the world. Issues with sleep are common for many people but as Devin explains sleep is the foundation for high performance and if you don’t prioritise sleep every aspect of your performance and decision-making is affected. This is a great opportunity to understand what potentially impacts sleep and hear practical advice about how you can make changes that will positive for your sleep patterns KEY TAKEAWAYS When you don’t get the sleep you need every aspect of your performance drops When you are mentally fatigued it affects your decisions in every area of your life You don’t experience the benefits of sleep until you are getting enough of it Tracking is crucial, measuring your sleep means you can see the positive changes Your sleep changes with the seasons and your lifestyle The body knows how to sleep, there is an intelligence to the body and often we get in the way because we think we can force control oversleep The body follows the mind and there is psychology involved with sleep It’s important to have a place and a plan for when you can’t sleep Magnesium and vitamin D and CBD can aid sleep Everyone is different so experimenting with different supplements and tracking the results is the best way to find what is most effective Sleep includes the first stage where you are actively resting and moving in and out of consciousness What is suppressed during the day is often expressed through dreams during the night BEST MOMENTS ‘Your brain doesn’t operate at the same capacity when its sleep deprived’ ‘If you take a sustainable approach you might get there a bit slower but you will enjoy it, if you sacrifice your sleep there is a cost to it’ ‘You do bedtime routines to create the opportunity for sleep RESOURCES FOR THIS EPISODE www.angelafoster.me/biohacker https://www.youtube.com/c/devinburke https://www.instagram.com/devinburkewellness/?hl=en https://sleepscienceacademy.com/ https://www.sleepadvantagebook.com/lp VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Devin Burke Devin Burke is an international and TEDx speaker, the bestselling author of “The Sleep Advantage,” the founder of Sleep Science Academy, and one of the top health and sleep coaches in the world. His books, keynotes, programs, and videos have inspired thousands of people to improve their sleep, energy, and life. Devin Burke helps high achievers and exhausted insomniacs get and stay asleep so they can wake up with more peace, power, and presence. He was named one of the “Top 25 Health Coaches in America.” and has studied innovative holistic coaching methods from some of the world’s top health and human performance experts for over a decade. As a speaker and coach, he has inspired thousands of people to open their eyes to what is possible through creating new sleep, health and performance habits, and routines. ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela continues to discuss and share great advice on optimising hormonal health and focuses in this bitesize episode on effectively managing cortisol Factors impacting cortisol levels include sleep, a disrupted circadian rhythm and inflammation and Angela explains the signs that indicate you are not managing your cortisol and blood sugar effectively and shares actionable advice on how you can make the right changes and take control KEY TAKEAWAYS Keep inflammation low, get good quality sleep and optimise your circadian rhythm to feel less stressed A very low-carb diet all of the time can lead to increased insulin resistance Being in a state of ketosis all the time can increase stress levels so cycling in and out of ketosis daily is preferable Weight gain in the abdominal area can indicate you are not managing cortisol and blood sugar If you have issues with your blood sugar you need to look closely at your diet You can't ever supplement your way out of HPA axis dysfunction it requires lifestyle changes BEST MOMENTS ‘Stress and HPA dysfunction is more often a problem with the brain, not the adrenals’ ‘The body is designed to cope with stress over short periods of time but in the modern world people are under relentless stress’ RESOURCES FOR THIS EPISODE 122HPH Managing Blood Sugar and Enhancing Longevity 156HPH Flattening Your Blood Glucose Curve 153HPH Heal Your Gut & Optimise Your Metabolism Part 1 with Dr Will Bulsiewicz 167HPH Heal Your Gut & Optimise Your Metabolism Part 2 with Dr Will Bulsiewicz www.yourtotalhealthcheck.com Get a free health check and personalised report on S.H.I.F.T at www.yourtotalhealthcheck.com Body Bio Phosphatidylcholine - get 10% off with code ANGELA-A at bit.ly/BodyBio To order a Dutch Test or enquire about other lab testing and consultations, email [email protected] Get 20% off a Veri Continuous Blood Glucose Monitoring by visiting bit.ly/getveri20 Get 10% off BiOptimizers Blood Sugar Breakthrough with code ANGELA10 at www.bioptimizers.com/angela Get $50 off Lumen with code ANGELA at bit.ly/getlumen VALUABLE RESOURCES High Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn