High Performance Health

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

Dr Will Bulsiewicz returns to discuss more on how to optimise your metabolism and explains the crucial role your gut microbiome plays in achieving balance Both fat and blood sugar play significant roles and they are interconnected and how our microbiome interacts with our diet is key with fibre vital in supporting a healthy microbiome You can rebalance and reset your microbiome and Dr Will has great advice on how you can take individualised action right now to make a positive difference to your gut health and metabolism KEY TAKEAWAYS Insulin resistance is pre-diabetes, when you reach a point where your pancreas is producing as much insulin as possible and not able to achieve balance you have type 2 diabetes Lipotoxicity is the free fatty acids in the body blocking the path of the blood sugar into the tissues Carbohydrates are interconnected with insulin resistance and play a role in the imbalance The level of the free fat in the blood that translates ultimately into insulin resistance When the fat cells are full the fat moves into the bloodstream Mechanisms for getting free fat include obesity and diet We believe that of the 8 billion people on the planet no two microbiomes are the same This unique individuality explains our very individual response to food, one size doesn’t fit all Specific foods react differently with different people's microbiomes Trans fats and saturated fats drive up free fatty acids and predispose us to insulin resistance The omega 6’s saturates the receptors, that are allowing us to make the conversion away from ALA and other forms of omega 3 Sustainability has to be part of the conversation and oysters could be part of the solution BEST MOMENTS ‘There is an explosion of insulin resistance-related conditions right now in both adults and kids’ ‘The microbiome is centrally evolved in the equation’ ‘There are different components that can drive up free fat RESOURCES FOR THIS EPISODE www.angelafoster.me/biohackers https://theplantfedgut.com/ DISCOUNT CODE – WillB10 Heal Your Gut & Optimise Your Metabolism Part 1 with Dr Will Bulsiewicz https://www.instagram.com/theguthealthmd/?hl=en https://www.tiktok.com/@theguthealthmd_ 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

In this bitesize biohack episode Angela moves to the next component in her SHIFT protocol, designed for health optimisation in every aspect of your life The SHIFTprotocol covers sleep, hormones and neurotransmitters, insight, fuel and training and following on from the previous bitesize biohack episode about sleep in this episode Angela shares an overview of hormones and how you can achieve balance and optimisation of different hormones through lifestyle and nutrition If you want to get your hormones on track you need to be able to conduct your hormone orchestra to create a beautiful symphony and this is a great way to get started KEY TAKEAWAYS The 4 key hormones to consider are the thyroid hormone, the hunger hormones, the sex hormones and stress hormones Nutrition, stress and lifestyle are all factors that have an impact Hormones are an orchestra and with the right inputs they will play a beautiful symphony Your nutrition, gut health and circadian rhythm all play important roles in achieving balance Inflammation is a big disrupter of hormones and you need to aim to keep it low Minimise the toxins in your environment and use natural products wherever you can Think about the toxic thoughts you have in a day, we have over five thousand thoughts every day but you can be in a toxic loop Having a consistent cycle in tune with your circadian cycle will help to regulate your hunger hormones BEST MOMENTS ‘Your body intelligently knows what to do providing you are giving it the right input’ ‘You feel amazing and that you are in flow’ ‘Think about increasing your overall activity RESOURCES FOR THIS EPISODE https://www.ewg.org/ https://thinkdirtyapp.com/ www.angelafoster.me/biohacker [email protected] 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

Ashao Freesky is passionate about helping parent-preneurs create more time and reclaim magic moments with their family as they build their businesses He talks with Angela about some of the ways you can effectively change your work pattern and be focused and present for activities and time throughout your day when you have the right mindset When you plan, schedule and are intentional with your attention time can be more productive and you claim back time to spend with your family, listen in and hear Ashao’s invaluable advice KEY TAKEAWAYS We are energy-based beings and when we deplete our energy, time becomes depleted because of our lack of energy Time without energy and attention is meaningless Being intentional about time and not fracturing it, giving yourself time for renewal is crucial Context switching brings a new set of rules that you need to reorientate yourself to and attention residue happens when you continually switch from one task to another It’s being intentional about how you structure your day and schedule activities When you have scheduled a time for each activity it means you can be focused, intentional and present for the task you are working on The concept of diminishing and negative returns means more time can lead to less output because of your depletion of energy You can start small with any new behaviour and build a habit that can grow When you have larger amounts of time that are not fractured you can achieve more I plan my week to include maker time and manager time, maker time is high-value deep work time and manager time is communication and meetings that support the high-value work Making sure you get an adequate amount of sleep is crucial along with movement throughout the day as this keeps your energy high BEST MOMENTS ‘It starts with having the right mindset’ ‘I like to front load my day with the most important tasks’ ‘I’ve learned to flow more in the middle and start the day with a chunk of time for myself’ ‘You are going to build your business by creating a team and not thinking you have to do it all yourself’ RESOURCES FOR THIS EPISODE https://doubleyourtimeoff.com/?partnersource=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 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

To help you with upgrading every area of your health and performance Angela takes us through an overview of her shift protocol for health optimisation for high performance and in this episode looks in detail at the biohacks you can put in place to sleep smarter Sleep is a foundational element for optimising and when you stop procrastinating and anchor your emotions with routines and rituals that mean your association with sleep is positive you are on the path to smarter sleep and optimal health KEY TAKEAWAYS The Shift methodology – sleep, hormones and neurotransmitters, insights, fuel, and training of both the mind and body It’s a framework you can use to optimise every element of your mind, body, and spirit A DNA test can help you find out about your chronotype Don’t procrastinate sleep, bookend your day and have something appealing planned for the next day Develop the right neural associations, if you can’t get to sleep or wake up during the night get up and move to another room Cortisol and melatonin have an inverse relationship so make sure you are relaxed in the evening Specific rituals and routines can condition the mind to be ready for sleep If you can go to bed by 10.30 pm you will be supporting adrenal function BEST MOMENTS ‘We need to condition both our mind and body every day if we really want to be truly healthy and have a high-performance lifestyle’ ‘Sleep is the foundation of everything’ RESOURCES FOR THIS EPISODE Red Light Therapy - https://angelafoster.me/redlightdevice Get 10% off with code ANGELA Blue light blocking glasses - https://angelafoster.me/blueblockers DNA Test - www.angelafosteracademy.com/dna 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

Angela talks with Simon Salter co-founder, with his brother, of Dirtea. After discovering mushroom tea ceremonies and experiencing the transformative healing properties of functional mushrooms they created Dirtea and now their mission is to share the benefits of mushrooms with the masses When you bring mushrooms into your lifestyle you will see a positive transition and this episode is a great introduction to the world and transformational benefits of mushrooms KEY TAKEAWAYS Each type of mushroom has a compound that will engage the mind and body in different ways The heartbeat of Dirtea is the community and the Dirtea tribe are those who are curious about mushrooms Research has shown that drinking Lion’s mane every day can slow cognitive disfunction and reverse some of the early symptoms of dementia Chaga is the highest source of antioxidant available in nature and has a high concentration of melanin that improve skin conditions Mushrooms are the only non-animal species that secrete vitamin D Lion’s mane supports focus and concentration Reishi can calm the mind and support sleep, particularly deep sleep. Reishi suppresses histamine responses and can be taken Many studies have shown that consistency is key so mushrooms should be taken every day as part of your routine for the best results Macha helps to support progesterone levels during menopause 1 million species of fungi exist today and 35% of all medicine is derived from fungi, penicillin is a strand of fungi The mission is about retelling the narrative around mushrooms and bringing them to the masses BEST MOMENTS ‘We want to change the narrative around mushrooms and that’s why we started Dirtea’ ‘Fungi are the great hidden warriors of the forest and we want the unseen to become seen’ ‘In one teaspoon of soil, there are up to 300 kilometres of fungi’ RESOURCES FOR THIS EPISODE https://www.dirteaworld.com/ 20% discount with code - DIRTEAANG20 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 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 pe

Dr Libby Weaver, nutritional biochemist really understands how stress impacts women’s hormonal balances and in this bitesize episode, she explains the link between elevated levels of cortisol and the storage of abdominal and upper back fat. This is a great opportunity to hear how when you tune into yourself and use restorative practices you can change how your body responds KEY TAKEAWAYS The pattern of adrenalin production today leads to inflammatory compounds in the body We naturally produce effective anti-inflammatory substances and one of these is cortisol We only produce cortisol as a response to long-term stress and one of the roles of cortisol is to slow down the body’s metabolism One of the aspects of burnout is very low cortisol levels loss of anti-inflammatory protection Our actions and behaviours are driven by our beliefs It’s about whether the message is to burn fat or store fat When you breathe diaphragmatically you are signalling to the body that you are safe BEST MOMENTS ‘There are little things across the day that lead to adrenalin going up and up ‘Cortisol thickens you around your torso because this is where your most important organs are’ ‘Your body has extraordinary wisdom but it is responding to the information you give it’ RESOURCES FOR THIS EPISODE https://bit.ly/female-biohacker 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

Angela shares great content on the smart way to optimise your nutrition, fitness, sleep, and creativity through embracing your femininity She discusses the stages of the menstrual cycle and the varying hormonal levels and explains what you should eat and how to exercise to optimise and balance your hormones throughout the infradian menstrual cycle. If you learn to practise self-love and embrace your femininity you have the solution for optimisation KEY TAKEAWAYS Many women only experience two good weeks each month Society is predicated around the circadian rhythm but women need to also pay attention to the infradian rhythm of the menstrual cycle The solution to optimising your health is to embrace your femininity We are conducting an orchestra and we can get it to play a beautiful symphony if we take on board the right nutrition, fitness, and lifestyle measures Elements within your control are what you eat and when you eat, when and how you exercise, managing your stress along with your sleep and recovery Show yourself some love and view things from an abundance perspective, because when you love yourself everyone else benefits Embrace your femininity and infradian rhythm across the month By aligning and optimising with your menstrual cycle, by doing different things at different times of the month you can benefit from increased creativity, better energy levels, a leaner and healthier body, reduced hormonal symptoms and increased happiness Self-care is key and you need to look after yourself every day BEST MOMENTS ‘I want to help change the conversation around women’s health’ ‘Our hormones are changing across the month’ ‘Your period is a health indicator for you every month’ ‘By doing different things at different times of the month you can help to conduct the orchestra to play that beautiful symphony ‘The health of your gut is critical for your overall health’ RESOURCES FOR THIS EPISODE https://angelafosterperformance.com/speaking/hos 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

In this bitesize episode, Angela shares some of the things she has learnt about creating a dynamic morning routine for optimising your day When you look at developing a good morning routine it can seem overwhelming but with Angela's approach and advice you can develop the biohacking tools for a dynamic routine that means you can always start your day in the right way KEY TAKEAWAYS Understanding your biohacking tool kit means you can create a dynamic intuitive routine The first hour of your day is the most important hour of your day and your brainwave state is changing as you wake from sleep Prioritise at least 20 minutes for just you Journalling can open up your thought process and it's a non-negotiable for me The cortisol awakening response in women is at its highest at ovulation and at this time exercise is a great way of calming the brain BEST MOMENTS ‘My morning routine is quite dynamic in nature’ ‘How you start your day is how your day will go’ ‘Write your goals down every day and it will increase your chance for success’ ‘Go with what works for you’ 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

Jodi Cohen is the founder of Vibrant Blue Oils, a best-selling author and expert in the use of essential oils She is passionate about how essential oils can help people to rebalance their health and talks with Angela about the best practices for essential oils to support rebalancing the brain and body and shares some of the combinations that can be most effective for helping to move into a parasympathetic state, support sleep and aid effective drainage in the body KEY TAKEAWAYS Plants are the basis for all modern medicine, humans and plants are bio familiar and there are many cures in nature You can smell, ingest, or use topical application for essential oils Using reflexology points can have a systemic effect opening energy channels and balancing the body Working with a trained professional can help identify the underlying issues and trauma Essential oils are complementary to other exploratory therapies Your autonomic immune system has two gears – the parasympathetic and the sympathetic and resources are allocated according to the gear you are in The vagus nerve is the information superhighway between your brain and body and when you shift into parasympathetic it becomes all about solutions and possibilities There is research that shows both cinnamon and peppermint can satiate appetite between meals Rosemary and peppermint can help with concentration and activate the prefrontal cortex There are 3 things to concentrate on - sleep, being able to gear shift out of sympathetic and parasympathetic and drainage Drainage is vital and vagus congestion is often in the lymph system BEST MOMENTS ‘The opposite of I don’t feel safe, is I have choices and when you are in parasympathetic you have a lot of choices’ ‘The effect is immediate after the application of an essential oil’ ‘My favourite is blue tansy and for anyone with seasonal allergies it's great, you can just smell it and feel better’ RESOURCES FOR THIS EPISODE Boost the brain book gift https://vibrantblueoils.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 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

Light is one of the single most powerful biohacks you can use to heal your body and optimise performance and longevity and Angela explains the extensive range of benefits that can be achieved through red and near infrared light therapy This is an informative look at how red light therapy works and Angela shares great content on how to use this amazing biohack to heal your body and optimise your energy, skin and wellbeing KEY TAKEAWAYS Red and near infrared light therapy has been scientifically proven to have powerful anti-ageing effects on the skin, improve depression and anxiety, speed healing and aid fat loss There are different types of light that are bioactive in humans. Natural blue light can help to regulate the circadian rhythm in the brain. Red light increases energy levels by stimulating the production of ATP Red and near infra-red have positive effects on hormonal and cellular health The number and size of mitochondria can be increased by red and near infra-red light Red and near infra-red wavelengths penetrate into our cells and activate the mitochondria You can improve your energy and resilience, and support detoxification through increased blood flow Red and near infra-red light therapy is a biohack that can be used to stimulate your body to make lasting adaptations at a cellular For anti-ageing red light and near-red infra-red light, therapy can increase collagen production, repair damage to the skin and reduce wrinkles BEST MOMENTS ‘When used in the right way light therapy can be compared to a wonder drug’ ‘To be healthy humans need to get the right amount of exposure to each of the types of light’ ‘Red and near infrared light that has far-reaching effects on the energy powerhouses of your body the mitochondria’ RESOURCES FOR THIS EPISODE Angelafoster.me/redlight CODE ‘ANGELA’ for 10% discount 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

In this episode hear about the inspirational journey of Danette May, Co-founder and CCO of Mindful Health LLC and Earth Echo Foods, best-selling author of The Rise and Embrace Abundance and founder of The Rise Movement, Danette reached rock bottom and found her purpose -true healing superfoods that shift the chemical makeup of your system and can truly change your life She comes at food with the energy of love and in embracing self-love has manifested health, wealth, and happiness KEY TAKEAWAYS Rock bottom moments are character defining It led me to my purpose – deep healing foods, that will shift the chemical makeup in your system It’s not about a strategy it’s about changing your mindset You have to be radical and step into the things you don’t want to do in hope that those things will make a difference I was radical with my food, eating superfoods and only cooking with five ingredients, food was making a difference in my brain You have to be your biggest hero so remove anyone who is negative in your life When my mind went into a loop I went back to my affirmations I moved my body to get to my prime state when endorphins are high and then declared what I wanted from life When you are in a state of feeling good or love that’s when you are primed for the deepest manifestation If I’m connected to everything and everyone then I’m connected to infinite possibilities and wisdom The feeling of unconditional love is fundamental for manifesting anything Turmeric, ginger, and cacao are all powerfully potent and the way they are cultivated really matters BEST MOMENTS I’ve been on a massive quest of radical self-love for myself and teaching self-love for manifesting abundance’ ‘Everything is energy and everyone and everything is connected’ ‘Having integrity and playing the long game has really worked for me’ RESOURCES FOR THIS EPISODE https://danettemay.com/offerings/superfoods/ 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 Danette May Driven by passion and a powerful calling to serve Mother Earth and humanity, Danette May inspires people around the world to step up into the true and full expression of themselves. Her coaching, products, and programs have transformed the lives of millions of people, allowing them to live their happiest and healthiest lives. Danette is the Co-founder and CCO of Mindful Health LLC and Earth Echo Foods, best-selling author of The Rise and Embrace Abundance, founder of The Rise Movement, keynote speaker, high level executive coach, fitness and nutrition expert, entrepreneur, wife, and mother. CONTACT DETAILS https://danettemay.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 is talking all about blood sugar and why it’s so important to manage blood sugar spikes because when you continuously spike your blood glucose you are affecting your mitochondria over time and to optimise, your mitochondria need to be as healthy as possible Angela explains what happens when you continually spike your blood sugar and shares 3 key hacks that you can use daily at home to flatten your glucose spike and optimise your health KEY TAKEAWAYS Your fasting glucose should be between 4milimoles per litre and 5.4milimoles per litre Going to 7 millimoles and above you are in the diabetes range More free radicals mean more oxidised stress Oxidative stress is a driver of heart disease, cognitive decline, and ageing If you are spiking your blood glucose you are also spiking your fructose Glycation is where sugar molecules attach to other cells and damage them Fructose can overwhelm the liver When you change the composition of the calories you are consuming you can lose weight on the same number of calories Fibre is your friend and has 3 key superpowers, eating more fibre slows down the release of glucose into the blood. Fibre creates a viscous mesh that limits the absorption of glucose The order of eating matters, start with the veggies Start your meal with vinegar to reduce blood glucose the acetic acid the way you start your day plays a vital role in your blood glucose, as you will be more sensitive to glucose BEST MOMENTS ‘Your mitochondria are the powerhouses of your cells so you want to keep them as healthy as possible ‘Wrinkles are something you can get from too much glycation’ ‘The narrower the range of the spike the better your health will be with less cravings and fat storage RESOURCES FOR THIS EPISODE angelafoster.me/biohacker The Glucose Revolution Jessie Inchauspe 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

Angela talks with Michael Juergens, senior partner at Deloitte and Master of wine about how to optimise your life for everything you want to do They discuss how you can train for recovery and the value of cold exposure as a part of your routine along with Michael's passion for wine and how he has founded the wine industry of the Kingdom of Bhutan. This is a fascinating insight into a truly unique individual with a passion for life, living and great wine, listen in and hear more KEY TAKEAWAYS Recovery is very personal and dependent on a range of factors like body type, muscle fibre and how long you have been doing something You need to have a range of tools in your toolbox and know what to use when A cold plunge can be more effective than a cold shower Using a range of metrics can be helpful in ensuring you are on the right path The mindset you have and how you reinforce a positive mindset plays an important part in recovery There is a positive neurological impact from starting the day by letting your eyes take in the natural sunlight Different meditation techniques resonant in different ways, it’s about finding the right one for you Picking the grapes at the optimum point of ripeness is key in the creation of good wine The data doesn’t support sulphates in wine being harmful and the body itself naturally produces sulphates Wine is about sharing, community, and the experience. Resveratrol in wine interacts with the food and can be positive in increasing absorption of quercetin which has health benefits The resveratrol in the blue zone in Sardinia is intrinsically linked to the longevity of those who are drinking wine daily BEST MOMENTS ‘You do have enough time, you just need to manage your life differently’ ‘I trained myself to run on 5 hours of sleep and it was a game changer’ ‘We are all individual it’s about finding what works for you’ ‘I started the wine industry in the Himalayan country of Bhutan and we are about to produce the first bottle of wine ever in the country’ RESOURCES FOR THIS EPISODE https://www.drinkingandknowingthings.com/ Insta [email protected] http://www.bhutanwine.com/ http://www.redlightrising.co.uk Code ANGELA for discount. Athletic Greens.com/Angela foster 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

Angela shares great content and advice on how to biohack your fitness to get through perimenopause and beyond Exercise is an incredibly powerful tool and Angela goes through the 3 types of exercise that can improve insulin sensitivity, reduce fat mass, and reduce cortisol if optimised as part of your routine Improve your lean mass, activate more GLUT4 and enhance body composition by including sprint interval training, plyometric work, and strength training, listen in and hear exactly how to optimise and get great results KEY TAKEAWAYS Oestradiol helps to develop stronger mitochondria and the better your mitochondria the more energy you will have As lean mass decreases it reduces metabolic rate and can lead to weight gain Fat in the abdominal area contains more cortisol receptors which leads to increased cortisol production and results in more fat storage Focus on heavy lifting with your compound exercises Increasing your muscle mass helps to improve insulin sensitivity Plyometric training helps to enhance bone density and increase your metabolism during rest Specific High-Intensity Training such as sprint interval training has been shown to increase lean muscle mass, reduces fat mass and belly fat and lowers cortisol and enhances BDNF BEST MOMENTS ‘You will be getting the fantastic benefits of better cognition, better working memory and speed of thinking’ ‘There are many benefits with sprint interval training and it helps you burn more calories at rest’ 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

In this episode Angela is talking with Dr Will Bulsiewicz, The Gut Health MD, he’s an award-winning gastroenterologist, author of the plant-based gut health book Fiber Fueled and a passionate advocate for gut health He talks about the importance of the gut microbiome and the ways in which diet and lifestyle can disempower our gut microbes and manifest as poor health. He also explains how when you make positive changes to your diet and lifestyle your gut microbiome will positively adapt and evolve with you Dr Will also discusses with Angela the critical role of fibre and microbes in producing healing, anti-inflammatory compounds and explains why eating as many different varieties of plants as possible is key KEY TAKEAWAYS The microbiome is most concentrated inside of the body in the colon, our biology is supported by the gut microbiome The gut microbiome is shaped and formed by your lifestyle choices Our gut can be trained to evolve and adapt to our dietary choices over time Prebiotics mean food for the microbiome and in turn better health Polyphenols are the antioxidant compounds found in plant foods and are activated by the gut microbes We need our microbiome to process and digest fibre and resistant starches, in the colon fibre is consumed by microbes and the fibre becomes short chain fatty acids Short chain fatty acids are the most healing, anti-inflammatory compounds and come from consuming fibre The avoidance of carbohydrates to lower blood sugar is not fixing insulin resistance Sour bread has microbes that produce compounds making it organically more preserved The entire lifecycle of a plant involves microbes and preservatives, preserve by destroying and retarding microbes To optimise gut health begin with diet and lifestyle and use probiotics as a supplement. Eat as many different varieties of plants as possible and add fermented foods to your diet to optimise your gut health BEST MOMENTS ‘Within us is an ecosystem and that needs to be nourished for us to be healthy’ ‘Fibre is the preferred food for gut microbes and we need our gut microbes to be healthy humans’ ‘We have normalised calorie counting but if you are eating the right things it’s not needed’ RESOURCES FOR THIS EPISODE Athletic Greens.com/Angela foster Angelafoster.lumen/me Use discount code ANGELA at checkout https://www.instagram.com/theguthealthmd/?hl=en https://theplantfedgut.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 Will Bulsiewicz, MD, MCSI is a board-certified, award-winning gastroenterologist and the author of the plant-based gut health book Fiber Fueled. He's a graduate of Georgetown University School of Medicine and was chief medical resident at Northwestern Memorial Hospital and chief gastroenterology fellow at the University of North Carolina Hospitals. He's authored more than twenty articles in the top American gastroenterology journals and has been featured in Shape, Women's Health, Men's Health, and on HuffPost. He lives in Charleston, South Carolina, with his wife and two children. 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 is the first episode of a new addition to the High Performance Health podcast -Bitesize Biohack where Angela will be helping to optimise all aspects of biohacking across your life so that you can live your life as the healthiest and best version of yourself Today it’s all about how to optimise your evening routine in preparation for good sleep and a happy vibrant morning the next day KEY TAKEAWAYS The last hour of the previous day will determine how the next day goes and how you move forward in all of your goals Optimise the last hour of your day for a good night’s sleep and a happy vibrant morning You need to move into a flow state so you can think about your dreams and goals Minimise exposure by wearing blue light-blocking glasses Help NAD optimisation by applying NAD activators in the early evening Use essential oils such as lavender on the mastoid bone behind the ear to active the vagus nerve and help you feel more relaxed Identify three wins from the day and celebrate them, this trains your brain to look for more positive things in life BEST MOMENTS ‘The last hour of your day is so important and impactful’ ‘I journal, in bed, last thing at night, the things I’m grateful for and what I’m excited about for the following day’ When I first put my feet on the floor the first thing I say is ‘this day is going to be a great day’ RESOURCES FOR THIS EPISODE Blue light blocking glasses - www.redlightrising.co.uk Code ANGELA for discount. Magnesium Breakthrough - www.bioptimizers.com/angela and www.bioptimizers.uk/angela code ANGELA10 for 10% off Body Bio Liposomal Vitamin C and Liposomal Glutathione - bit.ly/Bodybio code ANGELA-A for 10% off Wild Kingdom Reishi and Chaga Mushrooms - bit.ly/wildkingdomextracts code ANGELA for 15% off Young Goose NAD skincare - bit.ly/younggoose - Code ANGELAFOSTER for 20% off 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

Angela talks with Dr Anna Cabeca, women's sexual health and menopause expert, best-selling author and ‘the girlfriend doctor’ about the transition through menopause and how supporting, empowering and optimising your body is key She discusses with Angela how detoxification, intermittent fasting and balancing your hormones are lifestyle changes that are game-changing for your physiology and effectively support transition KEY TAKEAWAYS Ketogreen is the basis, omitting sugar and intermittent fasting gives the body a chance to heal itself Healing the gut and balancing the hormones in a cyclic way can help to maintain a rhythm and support the ovaries and the uterus Hormone disruption can create fertility problems, immune issues and gender identity confusion it’s a global concern that needs to be addressed Ovarian function is a marker for longevity so optimising it through detoxing is key Chemicals are a cumulative effect that is dangerous to our bodies and we have to support our detoxification processes Research has recently shown that women who have had a hysterectomy have an increased risk of diabetes In perimenopause, getting Keto green is key for brain health and preserving organs You have to detox and support your body with adaptogens and good microorganisms Making these lifestyle changes are game changing for our physiology and it's by our design The transition can be made naturally depending on your support, stress levels and how well-nourished and in balance you are If you heal the tissue and use a combination of lifestyle changes and pelvic floor exercises it can make a huge difference BEST MOMENTS ‘It’s a way of eating and it’s a lifestyle’ ‘We can breeze through menopause into the second spring of our lives and really embody it doing things naturally’ ‘Focus on giving your body time to empower itself’ RESOURCES FOR THIS EPISODE My free online workshop on Hormones - Hormones 101 and The Dutch Test - https://angelafoster.me/hormones Also Dr Anna's book Menupause - https://amzn.to/3MPrOCy BiOptimizers: www.bioptimizers.com/angela www.bioptimizers.uk/angela Discount code ANGELA10 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-collectiveGet 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 GUEST Dr. Anna Cabeca, DO, OBGYN, FACOG, is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. For the past 20 years, she’s served 10,000+ women in her private practice— and millions more through her books, online videos and articles. When her own health took a troubling turn during menopause, she sought out the wisdom of healers around the world. She learned that modern medicine and time-tested natural remedies are not at odds. Working together, they create indisputable results and true well being. Using delicious, healing foods and simple lifestyle changes, Dr. Anna reclaimed her health and life. Fuelled by her belief that every woman deserves to be empowered and in control of their health and life, she developed the Keto-Green lifestyle, which has helped thousands of women opt out of menopause misery and experience a joyful transition to the next stage of their lives. With her methods, you, too, can breeze through menopause into your “second spring”, feeling the best you ever have. CONTACT DETAILS https://www.linkedin.com/in/drannacabeca/ https://www.facebook.com/thegirlfrienddoctor/ https://drannacabeca.com/ https://www.youtube.com/channel/UCmWLoqXyvtSyylB7bjCipnA https://www.instagram.com/thegirlfrienddoctor/ https://twitter.com/annacabeca?lang=en

Peter Sage, an expert in human behaviour talks with Angela about his journey and shares great content about how mindset, programming, environment, and self-belief influence and shape your present and future Realising you are in a growth centric experience is key to emotional maturity along with clarity about your ‘why’ and understanding what you want to achieve, Peter explains how this is part of the human experience and shares what you need to do to be in a place where you can choose the path forward. This is an enlightening episode with many great ‘nuggets’ of learning for anyone who wants to add value and achieve self-mastery KEY TAKEAWAYS Knowledge mastery doesn’t change your behaviour it only impacts the set of skills you have while experiencing the same life In our society, lots of people have been conditioned to attach their self-worth to their net worth Wealth is a by-product of you adding value and if you don’t have the self-esteem you won't be showing up to add value Guilt is the emotion where you stand alone judging yourself Programming is a result of environment and your own sense of self-belief Being able to commit to something and stay on track should be about it being the right thing and an expression of who you are We don’t have a choice about being programmed, it’s part of the human experience of imprinting, only how we are programmed Set yourself up to win by having clarity over what you want to achieve and be okay with where you are in the present moment It's only when you accept where you are that you can move forward and choose a different path People can never rise above the opinion they have of themselves Reframe your goal setting to leave space for the magic, the purpose is about who you need to become to achieve the goal Stop focusing on yourself and start focusing on what you can give to the world BEST MOMENTS ‘We are programmed to conform to the environment we are in’ ‘You are absorbing everything in your environment’ ‘Complaining about your present circumstances is the glue that keeps you tied to them’ RESOURCES FOR THIS EPISODE Special Gift - https://go.petersage.com/angelafoster?el=angelafoster https://www.petersage.com/ https://www.instagram.com/petersage007/?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 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 - 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 Eva Carneiro, Consultant in sports and exercise medicine and clinical advisor for TRR nutrition talks with Angela about collage peptides and how they work to enhance recovery and repair tissue building structurally stronger tissue There is a fine balance and a sweet spot to be found to optimise collagen and Dr Eva shares great information and advice on how to take collagen effectively and achieve the best results in the journey to anti-ging, tissue repair and enhanced recovery KEY TAKEAWAYS Around the cell is an amazing structure and collagen is the major protein in this matrix The building of tissue is very sport specific Loading is a positive thing for the body and makes it structurally stronger, it’s how you load that makes the difference We don’t absorb the collagen molecule itself we absorb the collagen peptide Take it as naturally as you can and stay away from tea and coffee around the time of taking You can increase collagen production by taking collagen peptides When cartilage cells are surrounded by collagen peptides they absorb it and also produce the right type of collagen Collagen peptide can be taken at any point throughout the day, the most important thing is that it’s taken regularly Research indicates cartilage is affected by a lack of sleep but once it’s in your body it's used as needed and there are no side effects It’s a nutritional supplement so it’s important to take it every day Taking in protein first thing in the day makes a huge difference to cognitive function BEST MOMENTS ‘It’s about measuring where the sweet spot is and this can be dependent on genetics and previous injury ‘How we load is the real art in sports’ ‘It’s not only clever in absorbing the collagen it’s also clever in producing the type of collagen you need to produce’ RESOURCES FOR THIS EPISODE https://www.trrnutrition.com/ TRR NUTRITION OFFER – 20% DISCOUNT AVAILABLE WITH CODE – ANGELA20 http://bit.ly/younggoose YOUNG GOOSE OFFER – 20% DISCOUNT WITH CODE - ANGELA FOSTER TRRNutrition.com Clinic for appointments: www.thesportsmedicalgroup.com [email protected] Twitter @evacarneiro, Facebook. insta. VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker 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 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 - https://amzn.to/3vbzYOV ABOUT THE GUEST Dr Eva Carneiro is a Consultant in Sports and Exercise Medicine working at The Sports Medical Group London. She was one of the first eight pioneering doctors recruited nationally to the UK Sports and Exercise Medicine Specialist Training Programme. She worked in the New South Wales Institute of Sport in Sydney and at the Olympic Medical Institute, London in the build-up to the Beijing Olympics. She completed her research in Football Hydration for her master’s degree in Sports Medicine at West Ham United. She worked at Chelsea Football Club from 2009-2015. During her four seasons as First Team doctor, the team was successful in winning the Champions League, Premier League, Europa League, FA Cup and League Cup titles. During her six and half years with the team she worked with a total of seven elite international football managers. She is the first woman to sit on a team bench pitch-side in Champions League, Premier League, and Europa League competitions and the only woman to become Assistant Medical Director in a football club in the UK. She is a mentor for The True Athlete Project and a clinical advisor for TRR Nutrition. CONTACT DETAILS TRRNutrition.com Clinic for appointments: www.thesportsmedicalgroup.com [email protected] Twitter @evacarneiro, Facebook. insta. 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

Margaret Floyd Barry is a certified Functional Nutritional Therapy Practitioner and Master Restorative Wellness Practitioner who specialises in Thyroid function and autoimmunity She talks with Angela about the role of digestive dysfunction in chronic illness and how the thyroid and your gut are affected by stress, toxins, diet, lifestyle, and lack of sleep. With this combination of stressors exhausting the immune system, it can be in a constant inflammatory loop but as Margaret explains the key is to identify and systematically remove the stressors from the immune system whilst also supporting it to calm down and pull it away from the pro-inflammatory loops, she shares great content on how this can be approached along with invaluable information about the links between the thyroid and fertility KEY TAKEAWAYS There are thyroid receptors on every single cell in the body The vast majority of the immune system lives in or around the gut and digestive tract, so this is a good starting point Much of the conventional diet causes damage to the digestive system and triggers the immune system resulting in a consistent burden and drain on it Focusing on digestive healing and removing inflammatory foods, can be enough to put some individuals into full remission from autoimmune conditions such as Hashimoto's and Graves Some of the proteins in gluten containing grains can look very similar to thyroid tissue so removing gluten from the diet is essential Our immune system gets really good at doing what we ask it to do most frequently and we ask it to inflame all of the time Helping your immune system to calm, resolve and anti-inflame is critical Changes and imbalances in any hormone affect the signalling to glands The thyroid and adrenals are closely linked and if you have dysregulation in one the body often makes adjustments through the other The adrenals play a vital role in the transition from peri menopause through to menopause how robust and healthy the adrenals are will often dictate how smooth the transition will be when you have an underactive thyroid it affects the hypothalamus hormone GRH which in turn can lead to hormone dysregulation and an anovulatory cycle The research indicates there is some form of autoimmune mechanism that is contributing to complications with fertility BEST MOMENTS ‘It has an incredible role in our metabolism and energy levels’ ‘There isn’t a body system that the thyroid isn’t impacting in some way’ ‘We are supporting the immune system to come back into balance and this means supporting the digestive system’ RESOURCES FOR THIS EPISODE Instagram: @angelasfoster https://summit.healthoptimisation.com/ - enter code Angela Foster for a 20% discount on a ticket https://angelafosterperformance.com/angela-recommends/ enter code Angela 10 for a 10% discount on Eat Pluck organ based seasoning https://eatpluck.com/ https://www.eatnakedkitchen.com/thefirstfive/ https://www.eatnakednow.com/ www.restorativewellnesssolutions.com Instagram: @margaretfloydbarry VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Join Angela’s Facebook Group - https://www.facebook.com/groups/femalebiohacker Free Fasting Guide - https://angelafosterperformance.com/fasting/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective - www.angelafosteracademy.com/female-Biohacker-collective 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 Guide to Sleep Like a Boss - www.angelafosterperformance.com/sleep Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV ABOUT THE GUEST Margaret Floyd Barry is a functional nutritionist, writer and real food advocate who’s been on the pursuit of the most nutritious and delicious way of eating for the better part of her adult life. Having seen family members suffer the devastating effects of chronic illness from a young age, Margaret has long had the desire to help others find a better way back to optimal health and wellbeing. Through years of experience working with the most complex client cases, including reversing her own autoimmune condition, Margaret has established a powerful system for restoring health by addressing the root cause of illness. Today, Margaret runs Eat Naked Kitchen - a thriving private practice that supports clients throughout North America and Europe in achieving true health and vitality through therapeutic diets and lifestyle changes. She also helps fellow practitioners build their own successful practice through Restorative Wellness Solutions - a two-year comprehensive functional nutrition certification program for qualified health professionals. Together with her business partner Anne Fischer Silva, Margaret teaches qualified health professionals the same proven system she uses to achieve life-changing resu

Angela talks with Robb Wolf, former research biochemist, New York Times and Wall Street Journal Best-selling author and co-host of ‘The Healthy Rebellion Radio’ podcast They discuss their own blood sugar issues, effectively tracking blood sugar, the impact of moving to a low carb diet and how the 7 Day Carb Test can help you to make better-informed decisions Robb also shares great information and advice for those who want to optimise their health but have additional challenges such as complex autoimmune and metabolic issues, explaining exactly how you can achieve optimum health and the results you want This is also a great opportunity to hear about the vital role sodium plays in the body and why it’s so important to rehydrate and remineralise in the right way KEY TAKEAWAYS Individuals can eat a zero carbohydrate diet and still have elevated blood glucose levels due to hepatic glucose release in response to high levels of stress and poor sleep Eating particular foods can register as a stress response due to the process of eating it or how it interfaces with the gut biome The state of ketosis is subjective to the individual and the volume and intensity of their activity and individually how metabolic healthy and flexible they are Every nerve impulse and muscle contraction is driven by changes in sodium potassium status both inside and outside of cells Elevated insulin levels from overeating and intake of refined foods can be the driver for hypertension When people clean up their diet they reduce both their carbohydrate load and sodium intake Heat, humidity, and physical activity all increase the demands for good rehydration When you reach the required level of sodium your appetite for sodium rich foods decreases All nutrients and micronutrients have a flavour but only sodium has a specific taste receptor. Sodium rich foods are usually more protein dense and more nutrient dense The 7 Day Carb Test helps you to determine how you handle the glycaemic load of carbohydrates From person to person the carbohydrate response can be very different, everyone varies and you need to focus on your total glucose displacement over time BEST MOMENTS ‘I shifted into a low carb diet and it was magic for me’ ‘When you are intolerant to a particular food it results in stress for the body’ ‘People rarely have an accurate insight into their blood glucose responses to different foods, the 7 Day Carb Test provides this so that individuals can make informed decisions’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker 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 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 - https://amzn.to/3vbzYOV RESOURCES FOR THIS EPISODE http://bit.ly/female-biohacker https://robbwolf.com/ Wired to Eat - Robb Wolf Sacred Cow - Diana Rodgers, Robb Wolf The Paleo Solution - Robb Wolf Robb Wolf Instagram Robb Wolf Substack ABOUT THE GUEST Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books and seminars. He’s known for his direct approach and ability to distill and synthesise information to make the complicated stuff easier to understand. Robb co-founded the 1st and 4th CrossFit affiliate gyms in the world, he holds a brown belt in Brazilian Jiu Jitsu, is a former California State Powerlifting champion and as part of the Discovery Channel’s “I-CaveMan” series, Robb took down a 650lb elk with an Atlatl (a hand spear) CONTACT DETAILS https://robbwolf.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

Dr Patrick Flynn founder of The Wellness Way and International best-selling author talks with Angela about how it’s possible to, as a woman, to experience the menopausal transition as a life experience without pain and successfully move into your golden years when you understand and maintain the right hormonal balance for your body When you are accurately tested and know the levels of your hormones, make sure you have good nutrition, keep moving in the right way at the right time and recognise the impact mental stress has on your body, you can achieve happy hormones and this episode takes an in depth look at exactly what you can do to optimise all aspects of your health and hormonal balance KEY TAKEAWAYS Oestrogen is a term used to describe a group of hormones and when particular oestrogen hormones become elevated it can lead to PTOS and endometriosis Environment toxins, trauma and deficiency all play a part in creating an imbalance of hormones High levels of stress and trying to out-perform men can cause a very poor hormonal state in women that in turn leads to many diseases A plant based diet can mean deficiency for women who need organ meats, rich in nutrients for their hormone levels Testosterone is not an end stage hormone it can convert to other form including conversion to oestrogens A woman’s cycle means the body changes around four times every month and each part of the cycle has different physical and psychological demands In the third week, days 13 to 22, you need to reduce all stress because there is a high demand for progesterone and lowering it can cause serious illness Humans are creatures of movement so continuing to move is important, it’s how you do it and the intensity that matters When you move into menopause you need to use your adrenals and fat to produce the majority of your hormones Get it right and you can have better sex than ever before, post menopause The purpose of cycles is fertility and every time there is a cycle eggs are lost, so as girls are beginning their cycles earlier the period of being fertile as adults is decreasing Getting your hormone balance right will restore your physiology back to normal, to where it should be BEST MOMENTS ‘The third week of a woman’s cycle is the most intensive thing and they really need to take care of themselves’ ‘It’s easier to keep a woman healthy in menopause than when she is cyclic’ ‘Combining high-intensity exercise with menstruation will drain your hormones’ VALUABLE RESOURCES Angela Recommends - https://angelafosterperformance.com/angela-recommends/ High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker 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 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 - https://amzn.to/3vbzYOV RESOURCES FOR THIS EPISODE The Wellness Way Dr Patrick Flynn 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

Maurice Neuwirth is an entrepreneur, flow strategist and host of the ‘Entrepreneurial Brain Podcast’ He is passionate about the connection between the body and mind and how ancient wisdom and modern science can be combined to help you perform at your optimum He explains how psychedelics and nature have the answers needed to help us connect, change and flow - we just need to learn to listen If you like to explore the boundaries of your brain and its state then this is an episode that is a great introduction to the ways you can achieve a flow state and open your mind to all the opportunities and possibilities KEY TAKEAWAYS When you use your breath to charge the mind and then move into gratitude its transformational Psychedelics are very anti-inflammatory and this is where micro-dosing is beneficial helping with chronic inflammation In mushrooms, the main active ingredient is psilocybin which acts on the serotonin system Psychedelics act on neural pathways and increase the connectiveness It's important to make sure you have a safe space, if you have suffered previous trauma this may be what comes forward It’s really important for your body to feel it’s in a parasympathetic state of safety Micro dosing is a good way to start as its sub-perceptual dosing, you are not taking that much There are different protocols for micro-dosing and it raises your capacity for feeling things You are listening to your bodily perceptions and feelings Psychedelics are a non-specific state amplifier, whatever you are feeling you will feel it more It opens your mind and helps you to see the opportunities and make the changes that will make a difference Nature and its healing are really powerful it helps you to help yourself, nature is giving us the answers we just need to listen BEST MOMENTS ‘It’s mind-blowing that nature communicates through us with these plants’ It opens you up, it's like being a child again ‘The mushrooms in combination with breathwork helped connect my mind to my body so that I could flourish’ ‘In order to be in flow, you need to be in the here right now’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker 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 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 - https://amzn.to/3vbzYOV https://www.instagram.com/maurice.flow/ https://podcasts.apple.com/de/podcast/the-entrepreneurial-brain/id1546524489?l=en https://flowstrategy.entrepreneurial-brain.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

Adam Thompson, founder and CEO of Zaag is with Angela talking about the creation and development of Zaag, a unique formulation of vitamins, minerals and adaptogens designed to support through periods of change Adam is bringing an innovative holistic approach to daily supplements and has removed the wellness admin that often becomes a chore, potentially leading to a lack of continuation with a wellness supplement regime As a change agent, Zaag can make the difference that really matters and help anyone to move through change in a better way. KEY TAKEAWAYS Its change that needs to be supported because change triggers stress through the general adaptation syndrome The first phase is fight or flight, the second phase is resistance and the third is exhaustion If the body can be supported with the right nutrients to extend the resistance phase then it’s possible to complete the change in your life without burning out Liquids have a much better bioavailability Working with natural behaviours meant a definitive timeline for taking the supplement to create a habit People at the end of a decade statistically go through bigger changes than at other points in their lives The adaptogenic ingredients like snow fungus stimulate the body’s own collagen production cycle It’s about working with the body from the state it’s in allowing the body to gently receive the nutrients Holy basil has a number of benefits that focus on the alleviation of stress It can protect tissue and organs from environmental stress and has benefits for memory and cognitive development One of the targets was to remove the wellness admin that can become a chore and having a daily dose for six months in quantities that mean people will see the benefit has been the key BEST MOMENTS I’m always stacking my hacks to get the most in, in the time available ‘Your body and my body can resist for any given amount of time depending on the variables’ ‘We are getting people coming at Zaag from different spaces’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker 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 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 - https://amzn.to/3vbzYOV Discount Code: DISCHEALTH - will give the audience the opportunity to try two weeks for the price of postage (£5). www.zaagsupplements.com @zaagsupplements ABOUT THE GUEST Adam Thompson A self-described Curious Life Calibrator, Adam is the founder of ZAAG. Supplements and is passionate about supporting and facilitating change. Having worked across multiple industries and functions, Adam is no stranger to change, yet it was only when he left his previous role as Managing Director of one of the UK’s fastest growing grocery start-ups and landed in Bali for a sabbatical that he really felt the effects of it. Disinterested, fatigued and low in mood, the reality that he was burnt out started to dawn on him and he started to investigate the supplement space. Not satisfied with what he found, he has spent the last two years developing an entirely different proposition which helps to support the three vital wellness zones (brain, body, and spirit) during times of change, but crucially also overcomes the problems he identified with taking supplementation. CONTACT DETAILS www.zaagsupplements.com @zaagsupplements 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 is talking with Dr Megan Rossi ‘The Gut Health Doctor’, one of the most influential gut health specialists internationally. A practicing Dietitian and Nutritionist for the last decade with an award-winning PhD in gut health and leading research fellow at King’s College They discuss why you need to nourish not only your cells but also the trillions of micro-organisms in the body and how the diversity diet is the key to optimising your microbiome With five key principles, it’s about what you can add to your diet and the impact of diversity in plants optimising your gut health to support your body KEY TAKEAWAYS The diversity diet is a practical diet and is about adding things in to support all aspects of good health. Enjoy mostly plants and make it diverse Science shows those people who have more plant diversity in their diet have better gut health Eat whole not refined, where you can and think about the community aspect of food – tasting, pausing, and enjoying Think about what you are including versus what you are excluding The more healthy food you eat the more you crave it Eating dietary fibre means your gut bacteria can break it down and access chemicals that are beneficial across the body If you are struggling with hormones adding more plants to your diet can help to bring back balance There is good evidence that, if there is a family history of eczema, taking a specific probiotic during pregnancy and for a period beyond can significantly reduce the likelihood of eczema Stress can be a trigger for many inflammatory conditions including gut symptoms People who include gluten in their diet have a more diverse range of bacteria than those who restrict it unnecessarily If you are cutting something from your diet you need to think about what you are replacing it with Many food additives are now being retested as our knowledge of gut microbiomes has increased Having the whole food is always preferable to something processed Adding more legumes into your diet can increase your life span by around two years BEST MOMENTS ‘Food should be enjoyed, and studies show, if we have pleasure in food we are likely to live longer and stick to healthy eating principles’ ‘Enjoy your favourite foods and add in plant foods’ ‘Those who eat at least thirty different plants have better gut health’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker 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 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 - https://amzn.to/3vbzYOV Eat Yourself Healthy - Dr Megan Rossi Eat More, Live Well - Dr Megan Rossi Instagram @TheGutHealthDoctor. The Gut Health Doctor ABOUT THE GUEST Dr Megan Rossi The Gut Health Doctor is considered one of the most influential gut health specialists internationally. A practicing Dietitian and Nutritionist for the last decade with an award-winning PhD in gut health, she is also a leading research fellow at King’s College London, where she is currently investigating nutrition-based therapies in gut health, including pre-and probiotics, dietary fibres, plant-based diversity, the low-FODMAP diet and food additives. Megan has been the recipient of several prestigious research awards including from the British Nutrition Foundation, presented by HRH Princess Anne. She is also the founder of The Gut Health Clinic in London, where she leads a team of gut-specialist dietitians and has created her own gut health food company, Bio&Me, to bridge the gap between science and the food industry. Her first book, Eat Yourself Healthy, published in September 2019 as an easy-to-digest guide to gut health and beyond, became an Amazon and The Sunday Times bestseller. Megan’s second book, Eat More, Live Well, was published on the 30th December 2021, going straight into The Sunday Times Bestseller chart for three weeks running. Megan has also been recognized as Business Insider’s Top 100 Coolest People in Food & Drink and named Young Australian Achiever of the Year in the UK 2020. CONTACT DETAILS Connect with Megan on her website and on Instagram @TheGutHealthDoctor. ABOUT THE HOST An

In this episode hear great content from Dr Amie Hornaman, ‘The Thyroid Fixer’ about how to optimise your thyroid health and understand some of the triggers that can ‘flip’ the autoimmune switch The thyroid gland and its role in the body can be massively misunderstood but as the ‘master gland’ it has a pivotal role so understanding the stressors and ways you can support and optimise your thyroid health can make a huge difference to your overall health and well-being and Dr Amie shares invaluable advice that everyone can use to effectively support and optimise their thyroid health KEY TAKEAWAYS The thyroid gland is the master gland in your body, controlling cells, organs, and their function Any type of stressor can turn on the autoimmune switch The gluten molecule is very similar to the thyroid gland so eating gluten can trigger autoimmune attacks Insulin resistance can be related to a non-optimised thyroid gland Carbs and processed foods increase insulin resistance but there are good and bad ways to do low carbs Thyroid glandulars and synthetics can be used to improve thyroid hormone levels It’s about replacing the hormones that are no longer being made by your body Nutrients like iodine, selenium and magnesium are supportive nutrients that help with the conversion of T3 to T4 When you are experiencing symptoms it’s a road sign to look into things more If you are in the beginning stages its’ possible to treat naturally, in the later stage’s medication will be part of the treatment Suppressing the immune system can trigger a variety of viruses to express themselves Chemical toxin exposure has increased to a point where it is a stressor on the body and triggering more autoimmune conditions If you have any symptoms listen to what your body is telling you and take action Gluten isn’t good for anyone and you need to eliminate processed foods BEST MOMENTS ‘Your symptoms are signs given to you by your body to look deeper’ ‘Don’t stop asking questions and keep going until you find the answers’ ‘Insulin is a hormone we need for life but in excess, it is the fat storage hormone’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Book a free discovery call: https://dramiehornaman.com/book-a-call/ The Total Thyroid and Hormone Transformation https://totaltransformation.thinkific.com/enroll/1463200?price_id=1781893 Dr. Amie Hornaman’s Website: https://dramiehornaman.com/ Facebook: https://www.facebook.com/amiehornamannutrition/ Youtube: https://www.youtube.com/c/dramiehornaman Instagram: https://www.instagram.com/dramiehornaman/ dramiehornaman.com The Thyroid Fixer Podcast ABOUT THE GUEST Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization. After her own experience of insufferable symptoms, misdiagnoses and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster. She grabs your hand, gives you answers about your health that no one has told you and gives you the actual tools and personalized treatment to fix you. What makes her program unique is the extra support and accessibility that you can’t find anywhere else. That’s the transformational journey. With a focus on optimizing thyroid and hormone function, and thus optimizing her patients, Dr. Amie looks at you as a unique individual and not JUST a lab value. She examines all factors that tie into thyroid dysfunction and thyroid symptoms and FIXES you to give you your life back. CONTACT DETAILS dramiehornaman.com The Thyroid Fixer Podcast 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

Dan Matthews is a hugely renowned global public speaker sharing his expertise in universal laws, thoughts, and goal setting. He is dedicated to bringing value to others by helping them to expand their personal lives through a greater understanding of the science of personal development In this, in-depth conversation with Angela, he discusses the creation of our thoughts, how to focus on your goal and how to take action to manifest your dreams as your wish fulfilled. He also explains how to effectively overcome the obstacles – fear, analysis, comfort, and distraction that you may face on your journey to getting where you want to be KEY TAKEAWAYS Spiritual development for setting and achieving goals is linked to change Change is a transformation - getting from where you are now to where you want to be, a journey You need to be to imagine where you want to be. It all starts with a thought and desire about where you want to be Your thoughts generate the energy and we are all connected deeply at a sub atomical level We share electrical fields between all of our sub atomical particles. Subatomic particles have been shown to have entanglement - communication between the particles You need to have a clear picture of the person you want to be and take action If something happens in your imagination its real to your subconscious mind Embrace the feeling and emotion of having achieved your goal Thinking is using your thoughts in a way that is changing your life Everything in your life has been created through your imagination and your relationship with your imagination Each day is part of your journey and reflecting on what went well is recognising the small steps that are taken every day will get you to your goal You have to have the courage to take the steps and every step you take towards your goal is a step into the unknown Take the time at the start of the day to consider who you want to be and what difference you will make BEST MOMENTS ‘The conscious awareness that’s in you and me is the same conscious awareness that fills the entire universe’ ‘When you are in alignment with your goal and taking focused action that’s when things will happen’ ‘Focus on the feeling of having achieved the goal’ The important words are “I am” VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Dan R Matthews YouTube ABOUT THE GUEST Dan is an expert public speaker on topics of the natural and universal laws, thought and goal setting. In addition, he is a professional copywriter, with expertise in web content and articles as well as marketing through social media, email, and direct mail. Dan holds BA degrees in physics and English, and earned a master’s degree in marine biology, with focus on optics, electromagnetic fields, and mathematics. His research work includes physics, polymer chemistry and ocean ecology. One of Dan’s 3 published books, Self Help Jesus, was a #1 International Bestseller on Amazon. With 17 years of teaching through university level, Dan has a unique enthusiasm for communicating and a keen perception of personal development. He has studied and taught the universal laws of personal success as it applies to relationships, business, and the big questions of life. Dan and his wife Sharen live by the ocean in the Northwest US where they enjoy surfing, cross country skiing, kiteboarding, and hiking. In the personal development arena Dan specializes in helping personal development coaches build their client base, credibility, and profitability. Dan’s goal is to bring value to personal and corporate growth through his speaking and copywriting, by focusing on increasing brand awareness and creating cohesive teams and goals. 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 Mariza Snyder is a functional practitioner, women’s hormone expert, author of multiple best-selling books and host of the hugely successful ‘Essentially You’ podcast In this episode, she explains the vital role essential oils can play in helping women successfully navigate the changing hormones of perimenopause and menopause and discusses the importance of being metabolically flexible When you have an understanding of the transition through perimenopause and menopause you can be more intentional and create a better plan for proactively moving forward prioritising what really makes a difference KEY TAKEAWAYS Phase one of the perimenopause spectrum starts in your mid to late thirties as progesterone begins to drop Phase two is around your mid-forties when you can experience shortened cycles and some anovulatory cycles where you are not ovulating at all Your late forties can be a very tumultuous and chaotic time with mood swings and night sweats Menopause is defined as 12 months without a cycle and when you move into menopause many of the symptoms may decline Oestrogen is a major insulin protector when you lose oestrogen you become less insulin sensitive and more insulin resistant Being metabolically flexible means, you can leverage all of your energy all of the time and is especially important as you lose the protection of progesterone and oestrogen The more you understand the transition the better the plan you can have to proactively move forward Peppermint and citrus will give an energy boost to both mind and body, citrus has limonene that activates the lymphatic system and peppermint increases energy to the brain Floral essential oils have properties that calm the mind and relax the system creating a feeling of bliss For sleep and to calm the internal chatter use a combination of lavender and vetiver You need to take a multi-faceted approach and prioritise what you are doing daily to love your body BEST MOMENTS ‘Dialling in your metabolic flexibility is so critical’ ‘We all deserve quick wins and moments of self-care and love and essential oils can provide this’ ‘Essential oils are phenomenal in shifting your mood’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker FB: @drmarizasnyder - https://www.facebook.com/drmarizasnyder/ Twitter: @drmariza Insta: @drmariza - https://instagram.com/drmariza/ YouTube: https://www.youtube.com/user/drmarizasnyder Pinterest: https://www.pinterest.com/drmariza/ Essentially You Podcast in iTunes ABOUT THE GUEST Dr Mariza Snyder Dr. Mariza Snyder is a functional practitioner, women’s hormone expert and the author of eight books: The newest book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and the #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on balancing women’s hormones naturally. Other bestselling books are: The Smart Mom’s Guide to Essential Oils and The DASH Diet Cookbook. For the past twelve years, she has lectured at wellness centres, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Oprah Magazine, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of the top-rated Essentially You Podcast, (with over 3.5 million downloads) designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women's hormone tips, including recipes and remedies. Check out Essentially You Podcast here: Essentially You Podcast in iTunes CONTACT DETAILS FB: @drmarizasnyder - https://www.facebook.com/drmarizasnyder/ Twitter: @drmariza Insta: @drmariza - https://instagram.com/drmariza/ YouTube: https://www.youtube.com/user/drmarizasnyder Pinterest: https://www.pinterest.com/drmariza/ 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 InstagramFacebookLinkedIn

Angela talks to returning guest Greg Potter, Co-founder, and Chief Science Officer of Resilient Nutrition Sleep quality matters, the timing of your sleep matters and the regularity of your sleep matters. In this episode, Greg and Angela discuss the factors that impact sleep and how you can optimise your sleep through intermittent fasting and bringing your circadian rhythm into alignment People respond to a deficiency in sleep in different ways and Greg shares great content on the factors and variables that affect sleep and the steps you can take to achieve a consistent positive sleep routine and enhance your mental and physical performance KEY TAKEAWAYS Recent research indicates that being under slept can lead to individuals consuming more with nutrients taken in towards the end of the day more likely to be deposited in fat tissue People tend to snack more after insufficient sleep and can be more impulsive in their behaviours Light exposure is a key variable and exposing yourself to strong light will give you a boost Caffeine can be helpful but needs to be used in an intelligent and informed way Taking melatonin at a certain time of day can reduce circadian misalignment and as a result, there are improvements to metabolic health There are variables in people - at one end of the scale there are genetically short sleepers and at the other genetically long sleepers Try to do activities during the day that will support your sleep health and general health Your core body temperature drops when you sleep and is at its lowest around two hours before you wake in the morning Your sleep is regulated by two different processes and their interaction sleep homeostasis and your circadian clock Chronotypes are distributed all the way around the 24-hour clock To make your overnight sleep restorative it's possible it's important to not eat in the two hours prior to sleep Exercise is really important for sleep health, exercise can positively support sleep health and completing exercise outside in daylight increases the positive impact Light exposure is key Turning off your smartphone at least 30 minutes before sleep is hugely beneficial for restorative sleep BEST MOMENTS ‘Your sleep affects your body composition’ ‘Creatin is an amazing supplement that has positive benefits on many aspects of health’ ‘Your diet composition and how you distribute your food intake throughout a 24 hour period can influence your insulin resistance ‘ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Use the code ANGELA10 at checkout for 10% off orders at www.resilientnutrition.com Instagram: @gregpotterphd, @resilientnuts Twitter: @gregpotterphd, @resilientnuts Websites: www.resilientnutrition.com ABOUT THE GUEST Greg Potter Greg is fascinated by how to enable people to change their behaviours to sustainably their improve health and performance around the clock, across the lifespan. Greg is co-founder and Chief Science Officer of Resilient Nutrition, a nutrition and supplement company that simplifies the process of feeling and performing better. Greg’s PhD research at the University of Leeds focused on sleep, circadian rhythms, nutrition, and metabolism, and he has a BSc and MSc in exercise physiology from Loughborough University. Highlights of Greg's career include having his research featured in dozens of international news outlets, including the BBC, Reuters, and The Washington Post; working with the US Naval Special Warfare Command; coaching a sprinter to four gold medals at the European Championships; helping athletes break multiple World Records in ocean rowing; and being a TV sleep expert. CONTACT DETAILS Instagram: @gregpotterphd, @resilientnuts Twitter: @gregpotterphd, @resilientnuts Websites: www.resilientnutrition.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

Angela is talking to Young Goose Co-founder and CEO Amitay Eshal about the science of looking younger and how your skin can, with the right skincare, have what it needs to repair, restore, and regenerate. You can optimise how your skin behaves by providing it with the right building blocks and this is a great opportunity to hear in detail about how Young Goose, as a biohacking skincare brand, make the best products for your skin to function well and not only appear younger but behave younger KEY TAKEAWAYS Our goal is to optimise and bi-hack how our skin functions We took the building blocks of NAD because the body knows what to do with these and our products support the skin to produce collagen and elastin We are asking the skin to do something that it did when it was younger -repair well by producing collagen and taking care of the DNA and epigenetic damage caused by pollution, UV and blue light It’s the small incremental unrepaired damage that we call ageing that our products are tackling We’ve been able to isolate molecules from algae that downrate mTOR and progerin and have been able to make a product that reverses some of the ageing processes of the skin Moisturisers and creams provide overall support for your skin. Serums are the way to tackle specific issues We have matched biomimetic lipids, oils that are almost identical to your own but that don’t oxidise to help repair the skin We have found that NAD peaks around eight hours after application We make products that increase your own hyaluronic acid production Our community is interested in natural products with the highest efficacy we don’t use preservatives or fragrances Coming from a bio-hacking stamp we are looking to increase the skin's ability to produce naturally what it needs BEST MOMENTS ‘It makes your skin not only appear younger but behave younger’ We try to be as natural as we can, as long as we can get the actives where we need them to be effective’ ‘Keep yourself optimised so that the products really work’ ‘Our retinol serum is able to rebuild the skin’s protective layer’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Young Goose 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

Reducing inflammation, burning fat and rebooting your metabolism are things everyone wants to do and in this episode, Ben Azadi world-renowned keto educator, Keto Kamp founder and best-selling author talks to Angela about how to do keto in the right way. He explains how our ancestors did keto and how flexing has been used by humans for as long as they have existed. Keto flexing is the principle of metabolic freedom and flexibility and this is a great opportunity to find out more about what you can do to increase longevity and give your body time to heal with keto flexing KEY TAKEAWAYS The first step is to start depleting your glycogen stores, lower your carbohydrate intake and Increase your healthy fats and protein and eliminate snacking You are responsible and can be the victor of your destiny not the victim of your history The greatest power we have as human beings is the ability to choose our thoughts What you eat determines how you feel Identify your self-limiting beliefs and break free from them through repetitive habits such as affirmations It takes time but over time with consistency, you will start thinking more positive thoughts With gratitude and affirmation, there is a part of the brain reticular activation system and the more you feed the RAS the more you see of it There will always be challenges it’s not about the setback it’s about the get back Learn from what happens and always respond not react to them Being fat adapted has four pillars, adapt – fat-adaptation, fast - intermittent fasting strategies phase – phase out all anti-nutrients and carbs and do carnivore implementing these pillars together will get you to keto flex When you are Keto adapted you will see accelerated results Men and women have the same hormones but with different fluctuations BEST MOMENTS ‘When I was obese I was a sugar burner, eating every 2-3 hours’ ‘It’s only in the last fifty years that people have followed the same diet all of the time’ ‘I took little steps that resulted in huge peaks for my health’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Ben Azadi.com Keto Flex - Ben Azadi ABOUT THE GUEST In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle. Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet. He is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting. Ben is the host of a top 15 podcast, The Keto Kamp Podcast; and the fast growing Keto Kamp YouTube channel with over 130,000 subscribers, and TikTok channel with over 145,000 subscribers. CONTACT DETAILS Ben Azadi.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

Danielle Collins, world leading Face Yoga Expert, founder of The Danielle Collins Face Yoga Method, bestselling author and renowned authority in Yoga and Wellbeing talks with Angela about her philosophy that everyone should have a toolbox of simple effective techniques that they can use every day to feel and look their best With a passion for helping people to glow from the inside out her facial technique is a fusion between traditional eastern techniques and western practice and in this episode, she shares practical tips and great advice on how to effectively start building the face yoga practice that will make you feel better inside and out KEY TAKEAWAYS You can do the facial massage yourself, it helps with circulation, bringing nutrients to the surface and helping with drainage of the lymphatic system We hold more tension in our faces than we realise and using acupuncture techniques can release tightness It’s a daily commitment of at least one to two minutes daily integrated into your daily routine Deep breathing is the most important wellbeing technique you can do, when you are breathing deeply it’s almost impossible to be in flight or fight mode Releasing areas of the face will also release areas of the body Complete a face scan, thinking carefully on each area of the face to let go of tension 80% of what goes on is in the subconscious mind and using affirmations works with your subconscious Take small steps and begin with breath work leading to affirmations Wellness and well-being is having a toolbox of techniques that you can use when you need them Crystals like jade, rose and clear quartz can be added to your routines and Gua Sha tools really help to sculpt and lift the face As a minimum, you should be cleansing once a day. A moisturising serum gets into the middle layer of the skin Relaxation of the face is hugely important and having mind and muscle connection is very powerful BEST MOMENTS ‘I knew when I was healing I knew that there must be other people out there who needed this type of wellness’ ‘I love giving people the tools to be able to do the treatments themselves’ ‘When we look at ourselves holistically and understand our emotions we can look and feel good’ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/Free Fasting Guide - https://angelafosterperformance.com/fasting/Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker faceyogaexpert.com. Danielle Collins' Face Yoga - Danielle Collins The Face Yoga Journal Danielle Collins The Face Yoga Expert Podcast ABOUT THE GUEST Danielle Collins, the World leading Face Yoga Expert, 2 x bestselling author and a renowned authority in Yoga and Wellbeing, believes in a holistic and natural approach to health, fitness and beauty and her philosophy is that we should all have the opportunity to use simple, effective techniques to look and feel the very best version of ourselves. Danielle has 17 years of experience teaching worldwide and is a regular on TV and in the press. She is the founder of The Danielle Collins Face Yoga Method and there are 1000's of teachers of her Method internationally. She has a passion for helping people glow from the inside out and shares this with millions of people around the globe who use her techniques online and in person. You can follow Danielle on Instagram @faceyogaexpert and Facebook, The Face Yoga Expert and find out more at faceyogaexpert.com. CONTACT DETAILS Website Instagram Facebook YouTube TikTok Pinterest Twitter LinkedIn 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 High Performance Health FB Group

Petra Coveney - Founder of Menopause Yoga, fully qualified yoga teacher with 20 years of yoga experience, and member of the British Menopause Society for health practitioners talks with Angela about the transition through perimenopause and menopause and how women can emerge into a second spring Petra explains how in this natural stage of every woman’s life Menopause yoga can empower women helping them to create a toolbox of techniques that can help with feeling cooler, calmer, rested and restored Perimenopause and menopause are an opportunity to reframe and reprioritise as you move into your second spring and this inspiring episode is a great chance to hear about how to be empowered, take control, and move forward to your time KEY TAKEAWAYS Rest in your menopause so you can re-emerge into your second spring With Yin yoga, the slow somatic movements help to mobilise and release the joints It’s a time for women to look at replacing oestrogen and getting their nutrition right Specific breathwork techniques can help with irritability and reducing heat in the body The perimenopause transition causes a fluctuation in hormones destabilising the equilibrium of the body Menopause yoga is about empowering women with techniques that they can use themselves Control is learning how to manage the symptoms so they go away more quickly, with practice you will be better attuned to the onset of a hot flush and have the techniques to manage the symptoms Paced breathing will make you feel more in control and draw you down into the parasympathetic nervous system Do not resist the hot flush befriend it and use the techniques to feel more in control It's empowering to create a toolbox of techniques that can help you feel cooler, calmer, rested and restored If you had post-natal depression you are more likely to experience more extreme experiences in the hormone transition of perimenopause If a woman has experienced extreme trauma previously this can resurface psychologically in perimenopause to menopause It’s an opportunity to reframe and reprioritise as you move into your second spring It’s time for the dream to change, it’s your time to do what you love BEST MOMENTS ‘If you take the pause in your menopause you can emerge into your second spring’ ‘It can be really hard as women to give ourselves permission to take that pause’ ‘It’s a magnifying glass showing you what you need to do to improve your health and happiness’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Menopause Yoga Menopause Yoga Instagram ABOUT THE GUEST Petra Coveney - Founder of Menopause Yoga You are in safe hands. I am a fully qualified yoga teacher with 20 years of yoga experience, and I'm a member of the British Menopause Society for health practitioners. I have 500 hours of teacher training, including a 200-hour teaching diploma from the British Wheel of Yoga, a 200-hour diploma from Yoga Alliance and 50-hour certificates from Triyoga - London's leading yoga studio. I created Menopause Yoga (MY) to share the specially adapted yoga poses, breathing techniques and mindful meditation practices that helped me to positively manage my menopause. After many years of researching, reading, and training with the world's best teachers, I now lead workshops and one-to-one sessions to share the tried and tested methods that work. MY aims are to educate and empower women so that they can embrace the changes in their minds, bodies, and emotions. Underpinning MY is a positive philosophy: Menopause is an opportunity to take a pause in your busy life...to Nurture & Nourish yourself...to take time for Self-Study and learn more about your changing body, mind, and emotions...to look forward to the next stage in your life. I hope you enjoy MY and enjoy your journey. 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 InstagramFacebookLinkedInHigh Performance Health FB Group

Karen Martel certified hormone specialist, transformational nutrition coach, women’s weight loss expert and host of ‘The Other Side Of Weight Loss’ podcast talks to Angela about why she wants women to have the information and insight into menopause and menopausal replacement therapy that means they can make an informed choice Karen explains why you don’t need to suffer from hot flushes, lack of libido, night sweats, anxiety, and depression because if they are symptoms from perimenopause and losing your hormones then there are things you can do to successfully balance your hormones and get on with being your best self KEY TAKEAWAYS Bio-identical hormone replacement therapy is identical to the makeup of your own progesterone and oestrogen your body can’t tell the difference between what’s on the inside and what’s coming from outside In the UK there is synthetic hormone replacement therapy and two types of bio-identical hormone replacement therapy Bio-identical hormone replacement therapy is unregulated with NICE guidelines and you need to go to a compounding pharmacy Body identical hormone replacement therapy can be prescribed by a doctor on the NHS You become more insulin resistant as you age because you start to lose your oestrogen Oestrogen has over eight hundred functions in the body and there are receptors for it on every organ The body will start gaining weight because a type of oestrogen can be made from fat cells Research shows that women who replace their hormones for ten years post-menopause are better off replacing their hormones than not replacing them Research in Arizona has shown that women who take bioidentical oestrogen replacements for six years or longer into menopause had a 75% reduction in getting Alzheimer’s and dementia If you are struggling with your hormone balance, test first and work with someone who is knowledgeable about bio-identical therapy Know that you don’t have to suffer, hot flushes, lack of libido, night sweats, anxiety and depression can all go away if they are symptoms from perimenopause and losing your hormones Don’t settle for less than feeling your very best, these can be the best times of your life BEST MOMENTS ‘Compounding pharmacies are absolutely amazing ‘We need our oestrogen ‘We should be starting at an early age before menopause’ ‘There is so much you can do, don’t settle for less and enjoy your wise woman years when you know yourself’ VALUABLE RESOURCES High Performance Health podcast seriesTransform your sleepDNA optimizationHigh Performance websiteKaren MartelThe Other Side of Weight Loss podcast ABOUT THE GUEST Karen Martel Karen Martel is a Certified Hormone Specialist & Transformational Nutrition Coach and women’s weight loss expert. Founder of the revolutionary program OnTrack a women’s hormone balancing & weight loss program. Host of the top-rated women’s health podcast The Other Side of Weight Loss. After struggling with her own health issues, Karen was determined to bring her knowledge to others with a bold new approach to women’s health and weight management. Karen’s passion lies in helping women break through weight loss resistance and find their personal weight loss code through diet variation and hormone optimization. Karen is a health leader and researcher determined to revolutionize weight loss for modern women. CONTACT DETAILS https://www.facebook.com/karenmartelhormoneshttps://www.instagram.com/karenmartelhormones/https://www.youtube.com/channel/UCfWWN_4IhMZJOXjvj8FDKIQPodcast: ‎https://podcasts.apple.com/us/podcast/the-other-side-of-weight-loss/id1438772276 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 InstagramFacebookLinkedInHigh Performance Health FB Group

In this episode, Angela talks with Dr Mike Belkowski, expert in the field of photo biomodulation and founder of BioLight about the wide-ranging benefits of red light therapy and how it can be effectively used to improve both mental and physical health From anti-ageing through to skin health and fat loss red light therapy can provide the results you want and Mike shares the protocols and invaluable advice about treatments With great informative and practical advice, this is an opportunity to understand more about how red light therapy works and how it can be used effectively to improve physical and mental health and support increased energy, performance, and longevity KEY TAKEAWAYS Treatment times vary according to whether you are focusing on mental, physical, or skin health Red light penetrates the layers of the skin and near-infrared penetrates deeper for treatment of organs You can also use a combination of red light and near-infrared for general health and wellness You may be trying to treat internal organs deep within the body or structures closer to the surface With photo biomodulation begin with the lower ranges of the protocol, track what the results are and adjust as you progress, used properly you should get the results you want Red light therapy can be used to treat mental health issues and recent research has shown it can modulate anxiety and depression via the treatment of the gut Red light is anti-inflammatory, pro-circulatory and optimises mitochondrial health mitochondrial dysfunction is related to upwards of 80% of modern diseases Red light therapy restores the balance from a lack of electrons Exercising combined with red light therapy can help primary and secondary recovery You can potentially use red light as a primer prior to exercising for better fatty acid oxidisation Red light therapy can help release fat from the cells and into the bloodstream where it can be burned off as energy Red light therapy can help with systemically upgrading your mitochondrial health overall BEST MOMENTS ‘There are good ways to stack to give the optimum benefit’ ‘Red light can be used to treat the skin from wound healing to reducing wrinkles and giving a healthy glow to the skin’ ‘If used properly you should get the results you are looking for’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website BioLight ABOUT THE GUEST Dr. Mike Belkowski Dr. Mike Belkowski graduated from the University of Montana’s Doctorate of Physical Therapy program in 2016. Months later, he started his own private outpatient practice, which is thriving today because of his holistic approach to physical therapy by integrating unique treatments, such as dry needling, cupping, blood flow-restricting training, hyperbaric oxygen therapy and, of course, red light therapy. Impassioned to provide his patients with the most effective and efficacious treatment techniques, Dr. Belkowski is bringing that same dedication and enthusiasm to the red light therapy industry by providing the highest quality & safest devices and, even more importantly, educating the masses on the countless wellness benefits of red light therapy and how to properly utilize this healing technology to achieve effective real results. Now more than ever, people are taking health into their own hands and searching for effective holistic tools and treatments options — and based on the 10,000+ peer-reviewed research articles, Dr. Belkowski fervently believes red light therapy is a MUST for anyone looking to optimize their health and longevity. 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 High Performance Health FB Group

Angela talks with Antony Haynes, a registered nutritional therapist with over 28 years of clinical experience and expertise. He is best known for his early implementation of the principles of Functional Medicine and as the author of the bestselling books ‘The Insulin Factor’ and ‘The Food Intolerance Bible’ Understanding more about the science behind how to optimise your health and performance is key and Antony discusses how to nourish your cells for better resilience and why achieving balance and connecting with yourself are vital in resolving stress and reaching peak mental performance KEY TAKEAWAYS When you nourish your cells you have better cellular resilience, if you have more cellular resilience you have more organ resilience The world in which we exist is created by the thoughts that we have We need to achieve a balance between stimulating and calming neurotransmitters Neurotransmitters influence the signalling to the hypothalamus and pituitary gland, the composer and conductor of the hormonal system The most powerful excitatory neurotransmitter is glutamate with GABA and serotonin the main inhibitory neurotransmitters In a 24 hour period you need a balance of parasympathetic dominance and sympathetic dominance The more hours you have ‘on’ the more you deplete the neurotransmitters of calm - GABA Concentrating on your breathing and gratitude can make a massive difference when you are experiencing a stressful situation Inflammation directly stops serotonin creation in the brain Ultra-processed food by definition is devoid of nourishment and the more ultra-processed food you have the more inflammation there will be Taurine is a powerful antioxidant and a precursor to GABA that works together with magnesium Excess stress directly impends the ability of magnesium to get back inside the cells Stress defeats magnesium and when you are stressed magnesium can’t get back into your cells BEST MOMENTS ‘By optimally nourishing yourself you improve your resilience on every level’ ‘Breathing out instantly engages the parasympathetic system’ ‘Magnesium is nature’s way of resolving stress’ ‘You must spend time connecting with yourself’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website [email protected] Hayneshealthmanuals.com ABOUT THE GUEST Antony Haynes BA(Hons) DipION mBANT, CNHC, mIFM Antony has been in private practice for over 29 years and is one of the most experienced Registered Nutritional Therapists in the country. He is one of the first practitioners to implement the principles of Functional Medicine in the UK, since 1992. Antony has seen over 18.000 clients and has learned much from the experiences. Each person is unique and has taught Antony that principles are what count not protocols. In addition to learning from his clients, Antony has also researched and then presented on multiple different subjects over the 28 years he has been teaching. Over the past decade, Antony has focused much clinical & research time on addressing chronic hidden viral infections, and in particular their relevance to contributing to auto-immune conditions. He has met hundreds of clients with viral infections that have been identified with lab tests. He has witnessed improvements in the vast majority of clients after recommending a variety of remedies and natural substances to help his clients’ immune systems to function more capably vs viruses. Meditation and spiritual awareness is a part of Antony’s everyday life and is essential to enable Antony to make the most appropriate choices for clients; it is not just technical knowledge that counts. Antony is also a successful, award-winning author of two books on nutrition, The Insulin Factor (published in the UK 2004 and in the USA) and The Food Intolerance Bible (published in the UK 2005 and in Taiwan & Romania), and has appeared on television and radio. In March 2011 Antony was awarded the prestigious CAM Magazine Award for “Outstanding Practice” for his many years of educating, inspiring, motivating and helping practitioners and patients. 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 High Performance Health FB Group

Dr Gabrielle Lyon discusses the crucial role muscle plays in achieving longevity and body composition and explains how to optimise your diet in a bio-individual way for you Muscle is the largest endocrine organ in the body and is responsible for the trajectory of ageing and muscle centric medicine focuses on how you can optimise this system to improve your metabolism and build better body composition. Dr Gabrielle explains the pivotal role skeletal muscle plays and how the muscle system can improve and change body composition, help you achieve longevity and combat disease if you learn how to optimise it with the right nutrition and exercise KEY TAKEAWAYS Understanding that skeletal muscle is the origin of the problem means you can effectively treat the problem Muscle begins to decline from the age of thirty Individuals who are very active are those who are able to maintain muscle quality You need to understand the exact requirement for protein to be effective in body re-composition Muscle is the only organ you can really add to in a significant way in the body Skeletal muscle improves survivability and any need the body has for additional amino acid is drawn from the skeletal muscle Muscle is a nutrient-sensing organ and senses the protein and branch amino acids being taken into the body As you age the efficiency of sensing the nutrients decreases and muscle becomes more insulin resistant You can always improve the quality of your life by improving strength training and you can also lay down new tissue if you are getting enough calories and the right type of protein You lose muscle and your metabolism slows as you age so specific targeted strategies are required For body re-composition, you have to control the calories and optimise protein To optimise body composition and muscle mass, as you age, amino acids need to rise to a specific point You need to hit the leucine threshold to trigger a response in the muscle, building new tissue The priority around ageing is high-quality protein and creating a flexible plan that focuses on this You need to decide on whether to go with carbohydrates or fats alongside the protein BEST MOMENTS ‘Now that everything is very convenient the capacity to retain muscle requires specific strategies’ ‘Muscle is an organ of longevity ‘The stronger you are the higher your capacity to survive’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr Gabrielle Lyon Dr Gabrielle Lyon YouTube Dr Gabrielle Lyon Instagram Freedom Reads ABOUT THE GUEST Dr Gabrielle Lyon Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. She completed her undergraduate degree in Human Nutrition, Vitamin, and Mineral Metabolism at the University of Illinois. Dr. Lyon is the founder of the Institute for Muscle Centric-Medicine™. She services the leaders, innovators, mavericks, and executives in their prospective field. In addition, Gabrielle works closely with the Special Operations Military and has a private practice that services patients worldwide. 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 High Performance Health FB Group

Mike Matthews, certified personal trainer, best-selling author, and founder of Legion, the number one brand for all-natural sports supplements, talks with Angela about building your dream body and what it takes to achieve your ideal physique whether you are a man or woman With a science-based approach to losing weight and gaining muscle, Mike explains, in detail, exactly how to go about setting up the right nutrition and training to sculpt your body and achieve the outcomes you want. He discusses the science behind approaches such as flip-flopping and why it’s important to find the approach that works for you. If you are looking for great informative content on how to get started, or successfully continue your journey to your ultimate physique then this episode is a must-listen KEY TAKEAWAYS The optimal range for healthy body fat in most women is 18%-25% this and can be maintained indefinitely if you do the most important things mostly right most of the time, but you don’t have to be perfect If you are trying to lose both fat and build muscle set up your diet for losing fat and then train in the gym to build muscle The primary function of training is not fat loss but it does support the process Most fat loss comes from nutrition through controlling calories and protein The primary role of training is to build and maintain muscle Using mini-gaining and mini-cutting phases, flip-flopping between a calorie surplus and a calorie deficit means you will be on an upward trajectory gaining momentum until you achieve your maintenance physique. The flip flop approach can be helpful to women as they can minimise their fat gain as they sculpt their physique Research shows it’s just as effective to go to just before the point of failing at a rep as it is to push to the maximum You can gain muscle working in any rep range but it requires a certain amount of volume Working in a variety of rep ranges has been shown to be more effective for strength gain Walking is one of the most underrated forms of cardio You should aim for your moderate cardio to be around half the amount of the time you are training your muscles You are acutely stressing your body when you are training so it will need time to recover The goal is to be able to handle more stress but to achieve this you have to work with the limitations you have right now You have to be in tune with your body and listen to it BEST MOMENTS ‘The key to being strong and looking fit with muscle definition for women is in the body fat composition’ ‘In the first year, you see major changes and improvements’ ‘Walking is great and you can’t really overdo it ‘Most women have to work harder on their lower bodies to get what they want, for men it's usually the other way around’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website www.legionathletics.com https://legionathletics.com/podcast/ www.instagram.com/muscleforlifefitness Code: LEGION20 saves 20% on your first order at www.legionathletics.com ABOUT THE GUEST Mike Matthews Mike Matthews is a certified personal trainer and bestselling author of Bigger Leaner Stronger and Thinner Leaner Stronger, as well as the founder of the #1 brand of all-natural sports supplements in the world, Legion. His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC. ABOUT THE HOST Angela Foster 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 High Performance Health FB Group

Brian Keane renowned expert in mindset and weight loss returns as a guest on the podcast to talk with Angela about the difference between discipline and motivation and how your ‘why’ and self-identity are the factors that really make the difference in fat loss He discusses why his philosophy is all about finding a nutritional plan that works for you as an individual and how your mindset around nutrition is more important than the actual diet plan you are on. Random training and random eating mean random results but consistency combined with understanding your ‘why’ and knowing who you are can bring you lasting results KEY TAKEAWAYS Discipline is consistently doing the things that support you with your goals Every diet out there can work for you if you have the right mindset If you can find a nutrition plan that has foods you enjoy is in alignment with your goals and you can do it alongside exercise you enjoy it’s a massive stepping stone towards success How you feel shouldn’t determine what you do. It’s not about what you do when you feel motivated it’s about what you do consistently over time A restrictive mindset doesn’t help, you need to rewire your mind and change the way you look at foods The goal should be a nutritional plan that works for you, focusing on getting good sleep and doing some form of resistance training The important hormones for fat loss are ghrelin ‘the hunger hormone’, the hormone leptin and cortisol If your stress levels are too high and you are in an inflammatory state and you will not be able to utilise fat for fuel or build muscle Resistance training is a key factor in achieving fat loss and making progress towards your goals Connect with what you want, if body composition is the goal you need to understand the discipline of doing the work to get there Connect with the result and the identity of who you are. Why you do things is what’s important, it’s a means to an end You have to prime your identity for what you want and know there is always a price How much do you want to achieve the goal and what price you are prepared to pay to get it? Consistently doing the right thing and doing more when you are feeling motivated will get you to your goal BEST MOMENTS ‘When you ‘lean out’ and burn fat you are going to look tight and lean and sexy and have those lovely curves’ ‘You find a way to do what you need to do consistently’ ‘Ask yourself what you want to achieve and then look at what you need to do to get there’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website The Keane Edge: Mastering The Mindset For Real, Lasting Fat Loss - Brian Keane Brian Keane Fitness 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 High Performance Health FB Group

Lucas Aoun is Australia’s leading Biohacker with extensive experience researching Nootropics and other performance-enhancing compounds He discusses with Angela specific Nootropics that can enhance focus and those that can help overcome procrastination and support with overcoming the fear response Nootropics and their ability to enhance performance can really make a difference and this is an opportunity to hear great informative content about how to effectively bio-hack your brain for enhanced performance KEY TAKEAWAYS Neurotransmitters govern the ability to focus and not get distracted. The top two are dopamine and acetylcholine Optimising dopamine function is about providing the brain with the pre cursers to make its own dopamine Bromantane is a synthetic adaptogen that can help to combat stress and is restorative over time Bromantane is smart in the way it works and over time will build up your threshold for releasing dopamine Bromantane has a long half-life and takes time to be absorbed by the body providing longer periods of focus The nootropic Uridine monophosphate is really good at defeating procrastination. There is a range of nootropics specifically designed to banish the fear-based response When you are nervous before an event there are key physiological events happening in the body, an increase in the sympathetic nervous system, higher levels of adrenalin and epinephrine and an increase in glutamate activity Taurine is a nootropic that’s parasympathetic activating and Gaba promoting and lowers adrenaline Blackseed oil has a component, thymoquinone, that research has shown can help reduce fear and modulate the Gaba system Sprint training is the best form of exercise for hormonal output, particularly for men BEST MOMENTS ‘Nootropics can target and upregulate the production of these two critical neurotransmitters’ ‘If you’ve got a deadline to meet Uridine is my go to’ ‘I like pushing the body to its maximum capacity, allowing for rest’ ‘The more dysphoric your exercise the more euphoric you feel post exercise’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Ergogenic Health Boost Your Biology YouTube ABOUT THE GUEST Lucas is Australia's leading biohacker, with over 7 years of experience researching and experimenting with Nootropics and other performance-enhancing compounds. He is extremely motivated to discover something BIG for science, that can benefit millions of people globally. Lucas offers cutting edge health content, ranging from nutrition research, hormone research and nootropic research, that 99.9% of the world has never heard of... 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 High Performance Health FB Group

The UK’s leading biohacker and returning guest to the show Tim Gray talks with Angela about the importance of getting the fundamentals right on the journey to health optimisation You need to understand what makes the body operate efficiently and then any other interference can be dealt with separately, Lifestyle is everything and achieving an optimal health mindset is about taking your body back to its core and implementing the things it needs to operate properly and then biohacking to move up to the next level KEY TAKEAWAYS The body is a self-adapting machine so the less you feed it the less you feel hungry, the more you feed it the hungrier you feel Working out means moving every hour and exercising throughout the day With processed food products your senses are being tricked into thinking it tastes amazing, with clean fruit, vegetables, fish, and meat your senses are able to determine if you need it or not You should learn to use and trust your senses about what you need to eat It’s okay to be silent and just think and this can be a game changer. Having a morning routine and five minutes of silence has really accelerated my progress My productivity has increased significantly with a good routine If you stand on grass there is a physiological response with the free electrons helping to stabilise cortisol and lower feelings of anxiety and stress Diet and gut health are the key, every symptom is a message telling you something Optimised sleep is when your body repairs the damage so you need to get enough good sleep If you are not hydrated or getting the right minerals you will not heal and your body and mind won’t be able to work effectively The bio hacks you should be doing are about getting the fundamentals right – remove all processed food from your diet and get your gut optimised BEST MOMENTS ‘The body is a very smart piece of machinery that we have been gifted ‘Standing on grass changes the way you feel, very quickly changing the electrical charge in the body’ ‘You have to get the fundamentals right’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Health Optimisation Tim Gray Instagram ABOUT THE GUEST Tim Gray Founder & CEOHealth Optimisation Summit Tim’s a dedicated health optimising Biohacker, a psychology specialist, entrepreneur and global speaker. Tim is also the Founder of The Biohacker London Meetup group, and London’s first private Hyperbaric Oxygen Clinic. Tim is known as the “UK’s leading Biohacker” due to his detailed tracking of more than 35+ biomarkers per day, is frequently in the mainstream media regarding practical, trackable, and immediately apply-able health hacks, and is featured on over 30 podcasts a year. 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 High Performance Health FB Group

James Barry founder of ‘Pluck’, celebrity chef, best-selling author and expert on offal talks to Angela about why we are currently missing the benefits of ancestral foods and the impact it has on our health He discusses the widely held misconceptions around organ meat and how they contain many nutrients and vitamins that can support your nutritional health and well being This is a great opportunity to understand more about the role of organ meats, their nutrient density and why we should all learn to listen to our bodies and eat more intuitively KEY TAKEAWAYS People have a misconception that organ meat is where the toxins are stored but this is not true they are a filtration system Organ meats contain many nutrients and vitamins to support filtration in removing things If the detoxification pathways of your body are working well then toxins leave the body If toxins are stored it is mostly in the fat of the body Across the world, we are mostly calorie-rich and nutrient deficient Toxins are in the air, the water and in food so it’s vital your detoxification pathways are open and functioning efficiently The industry is focused on growing beef as fast as possible and achieving the heaviest weight for profit but the health of the animal equals the health of you You should use the product for finishing meals as any heat lowers the nutrient density Micro dosing frequently does work and is a way of adjusting your taste buds We are missing ancestral foods and Pluck is trying to bring these to diets in a modern way They are many things we can be empowered by and looking at what we are eating should always be the place we start When you remove processed foods from your diet your palate starts to change and you can taste things better We need to listen to our bodies more and eat more intuitively BEST MOMENTS ‘It’s a great way of enhancing the nutrient density’ ‘I classify organ meats as Mother Nature’s multi vitamin’ ‘Umami, the fifth sense is a taste that enhances the flavour of everything else’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Pluck website James Barry Instagram eatpluck Instagram ABOUT THE GUEST James Barry’s 16 + years in the culinary field started as a private chef. He had the good fortune of cooking for celebrities such as Tom Cruise, Mariska Hargitay, George Clooney, Gerard Butler, Sean “Puffy” Combs, Barbra Streisand, and John Cusack. Not wanting to limit the audience of his healthy and tasty style of cooking, James started Wholesome2Go, a healthy, high-quality food delivery company that served under his leadership in the Los Angeles area for 8 years. Most recently, James launched his first functional food product, Pluck, an organ-based, all-purpose seasoning. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet. James co-authored the recipes in Margaret Floyd’s book Eat Naked and co-authored the follow-up cookbook The Naked Foods Cookbook. He most recently co-authored the recipes in Dr. Alejandro Junger’s book, Clean 7. CONTACT DETAILS Pluck website James Barry Instagram eatpluck Instagram 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 High Performance Health FB Group

Dr Rachel Gow, is a Nutritional Neuroscientist, Neuropsychologist and Neurodevelopmental specialist who focuses on ADHD and Nutritional Neuroscience Her book “Smart Foods for ADHD and Brain Health” explains the vital role nutrition plays in influencing cognitive function, behaviour and mood and in this episode, she discusses with Angela how you can effectively eat to support good brain health. She explains how cognitive function is impacted when there is a deficit of the brain selective nutrients that underpin the function of the brain and shares great practical advice on how to achieve optimum nutrition for great brain health KEY TAKEAWAYS The fundamental role of nutrition is often overlooked but what you eat ultimately affects your brain structure and function at both molecular and cellular levels 65% of the dry weight of the adult brain and retina is made up of complex specialised and unique fats called lipids It's estimated we have around a hundred billion neurones each coated in a myeline sheet made up of DHA insulating and aiding neurotransmission A child with optimal DHA can break down a question, understand and compute an answer A child with sub-optimal DHA will still be trying to figure out what the question is We need DHA and EPA for brain function in self signalling and for the regulation of specific systems such as serotonin and dopamine Serotonin governs feelings of well-being and happiness, dopamine is critical in motivation and feelings of pleasure and reward Adequate Omega 3 supports both dopamine and serotonin systems functioning well When dopamine is low individuals self-medicate to try and normalise the level by adding other things The quality of the maternal diet is critical for the well-being of the mother and the development of the baby’s brain It’s hypothesised that babies born prematurely miss out on the biomagnification process of fatty acids and lipids in the last trimester There is a bi-directional relationship between the brain and the gut so the health of the gut is critical We have to move beyond the prescription pad, combining strands of science to create a personalised, integrative approach BEST MOMENTS ‘Your brain is an organ like the heart and there are specific nutrients required to fuel the brain and to keep it working optimally’ ‘Gut health is critical for brain health’ ‘A multidisciplinary approach combining strands of science provides an amazing insight into the complex relationships within the body’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization High Performance website Dr. Rachel V. Gow can be contacted at: www.drrachelvgow.com linkedin.com/pub/rachel-v-gow-phd/14/685/9b Twitter: @drrachelvgow f facebook.com/DrRachelVGow Insta @nutritious_minds [email protected] www.nutritiousminds.org www.nutritiousmindsconsulting.com ABOUT THE GUEST Rachel V. Gow, Ph.D is a Nutritional Neuroscientist, Neuropsychologist and Neurodevelopmental specialist with expertise in a range of mental health conditions and associative learning and behaviour differences. In addition, Dr. Gow is a Registered Nutritionist (under the category of Science). In October 2019, following a period living and working in Los Angeles, California (as a Research and Development Manager), Dr. Gow partnered with Dr. Balu Pitchiah, GMC Registered Psychiatrist. Together they launched Nutritious Minds Consulting; a novel, nutrition and brain-health clinic providing a unique and comprehensive avenue to psychological health by adopting a personalised, science-based, integrative approach with interventions for the whole family. Nutritious Minds Consulting is based in London, W1. Dr. Gow holds a Visiting Lecturer position at the University of Surrey, has held the position of Associate Lecturer at London Metropolitan University and has an honorary role at The Institute of Psychiatry, King’s College London. Between 2012-2016, Dr. Gow was the Lead Associate Investigator of the Neuroimaging, Omega‐3 and Reward in Adults with ADHD (NORAA) trial at the National Institutes of Health (NIH) in Bethesda, Maryland, U.S. This study was the first randomized, double‐blind, placebo‐controlled, clinical trial globally to test the effects of omega‐3 fats in the brain activity of adults with ADHD using neuroimaging techniques. In 2012, Dr. Gow was awarded a Ph.D in Child Neuropsychology from the Institute of Psychiatry, King’s College London. Her Ph.D was conducted in the Department of Child and Adolescent Psychiatry and involved a clinical research project investigating blood measures of omega-3 fatty acids and assessments of brain function using EEG and Event Related Potentials in children/adolescents with and without ADHD. Dr. Gow has a Master of Science in Psychological Research Methods (Distinction) from Birkbeck University of London. Dr. Gow’s under-graduate Psychology degree was awarded First Class with Honors from the University of Kingston, London, accredited also by the Br