High Performance Health

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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