High Performance Health

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance. Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

Latest episodes

Jan 5, 2024 • 14min

Bitesize: Make 2024 Your Best Year - How to Remove Hidden Blocks to Achieving Your Goals

Angela kicks off the new year with a bitesize episode exploring the real reason why people may not be achieving their goals, and looking at the power of the subconscious mind, which directs 90% of our actions. To achieve our goals, Angela suggests developing habits and rituals that become automatic, highlighting two potential obstacles: values that are not aligned with the goal and hidden commitments in other areas of life KEY TAKEAWAYS The subconscious mind plays a significant role in directing our actions and behaviours, with 90% of our actions being driven by the subconscious. To achieve goals, it is important to establish habits and rituals that become automatic and aligned with our values. Hidden commitments can hinder goal achievement, and it is crucial to identify and address them. Resistance and hidden commitments are different, with resistance being the feeling of not wanting to follow through on a particular action, while hidden commitments arise from conflicting priorities or commitments. Motivation comes through action, so it is important to start taking action towards goals rather than waiting for motivation to appear. BEST MOMENTS "Now, we know that 90% of what we do is directed by our subconscious mind, not by the conscious mind." "Understanding that you will always act in alignment with your highest values is really, really important." "Resistance is when we feel like we can't sort of or we don't want to follow through on a particular area." "Motivation comes through action. So do not wait for motivation to get started." VALUABLE RESOURCES www.femalebiohacker.com Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

57 snips

Jan 2, 2024 • 1h 1min

Stop Training Like A Man! The Science on Working With Your Hormones for Extraordinary Results with Dr Stacy Sims

Dr Stacy Sims, expert in women's health and fitness, discusses the importance of adapting exercise and training strategies to hormone levels and body composition during different stages of life. She highlights the benefits of HIIT and SIT for women, as well as the need for resistance training. Hormone therapy is helpful but lifestyle changes are crucial for improvements. Suggestions include adjusting exercise intensity based on the menstrual cycle and incorporating black currant juice for its anti-inflammatory properties.

Dec 29, 2023 • 13min

Neuroscience, The Root Causes of Memory Loss and How To Protect Your Brain with Dr Dale Bredesen

Angela is joined by Dr. Dale Bredesen, who discusses the prevalence of Alzheimer's disease and the difference between Alzheimer's and other forms of dementia. He emphasises the importance of early detection and treatment, as Alzheimer's is a progressive disease that can be present for many years before symptoms appear. Dr. Bredesen explains the four phases of Alzheimer's and the potential for prevention and reversal of cognitive decline through lifestyle interventions. KEY TAKEAWAYS Alzheimer's disease is a common and devastating form of dementia that affects millions of people worldwide. Alzheimer's is characterized by a progressive decline in cognitive function, including memory loss, difficulty with language and communication, and impaired daily functioning. Early detection and intervention are crucial in managing Alzheimer's disease. The earlier the treatment is initiated, the better the chances of preventing or reversing cognitive decline. Lifestyle factors such as diet, exercise, sleep, stress management, brain training, detoxification, and targeted supplements play a significant role in preventing and managing Alzheimer's disease. Hormone therapy, specifically bioidentical hormone replacement, may be beneficial for women experiencing menopause-related cognitive decline BEST MOMENTS "Your generation is the first generation that does not have to fear Alzheimer's." "We can pretty much prevent it or do early reversals in just about everyone." "We do see people even in late stages where we get some improvement, but they don't tend to come all the way back to normal." "Sleep is one of the ways that you stay sharp, that you improve your processing speed." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Episode 212 - https://omny.fm/shows/high-performance-health/the-science-of-manifestation-how-to-use-neuroplast ABOUT THE GUEST Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor Stanley Prusiner. He was a faculty member at UCLA from 1989 to 1994 and was then recruited by the Burnham Institute to direct the Program on Aging. In 1998, he became the founding president and CEO of the Buck Institute for Research on Aging and adjunct professor at UCSF. In 2013, he returned to the University of California, Los Angeles (UCLA) as director of the Easton Center for Alzheimer’s Disease Research and he is currently a professor. The Bredesen Laboratory studies basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective therapeutics for Alzheimer’s disease and other neurodegenerative conditions, which has led to the publication of over 200 research papers. He is the principal investigator for the Alzheimer’s Disease Research Center at UCLA. He established the ADDN (Alzheimer’s Drug Development Network) with Dr. Varghese John in 2008, leading to the identification of new classes of therapeutics for Alzheimer’s disease. His group has developed a new approach to the treatment of Alzheimer’s disease, the MEND protocol, and this approach has led to the first description of a reversal of symptoms in patients with mild cognitive impairment (MCI) and early Alzheimer’s disease. Dr. Bredesen is the author oftwo New York Times best sellers: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Declineand The End of Alzheimer's Program. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

Dec 15, 2023 • 14min

Bitesize Biohack: Do This For A Healthy Holiday Season

Angela shares her tips for navigating the holiday season and finding relaxation and enjoyment amidst the hustle and bustle, stressing the importance of being present and taking time for self-care and quality time with loved ones. Angela suggests practices such as spending time away from social media, engaging in morning rituals like stretching and meditation, practicing gratitude, and getting outside for walks. She also offers suggestions for quick and effective workouts, as well as strategies for maintaining healthy eating habits during the holiday season. KEY TAKEAWAYS Take the time to reflect on what happened in the past year, what you're proud of, and what you loved. This exercise can be powerful in setting the stage for goal setting in the future. During the holiday season, slow down and be present with your loved ones. Disconnect from social media and focus on connecting with those closest to you. Use the holiday season as an opportunity to indulge in self-care activities. This can include stretching, yoga, journaling, meditation, and practicing gratitude. Taking care of yourself can lead to positive mental health outcomes. Spend time outdoors, whether it's going for a morning walk or taking a stroll after a big meal. Being in nature and getting some fresh air can have positive effects on your health and well-being. BEST MOMENTS "I really think if you can give yourself permission... to really kind of focus on you, a bit more self-care, and enjoying time with family and friends." "Gratitude is highly correlated with positive mental health outcomes... it just is such a lovely, lovely thing to do." "Heart rate variability improves when we're doing things that we love, or things that are really in alignment with our highest values." "Reflecting on what you've been doing is a really important part of closing out that year." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

Dec 12, 2023 • 53min

Burn Fat Fast, Optimise Fasting & Find Your Best Time to Eat Carbs with Mia Johanna Dige

Angela talks to Mia Johanna Dige from Lumen, about the concept of metabolic flexibility and how it impacts our overall health. Mia, a specialist in nutrition and metabolic health, explains that metabolic flexibility refers to the ability to efficiently switch between using fats and carbohydrates as fuel sources. She highlights the importance of metabolic health as a foundation for achieving various health goals and discusses how Lumen, a breath analysis device, can help individuals track their metabolic flexibility in real-time. Mia also delves into the role of stress, fasting, and exercise in optimising metabolic flexibility and shares insights on how to use the Lumen device to personalise nutrition and fasting strategies KEY TAKEAWAYS Metabolic flexibility is the ability to efficiently switch between using fats and carbohydrates as fuel sources. Metabolic health is the foundation for achieving various health goals, such as weight loss, fitness optimisation, and healthy aging. The Lumen device measures the carbon dioxide concentration in breath to determine the percentage of fat and carbohydrate burn, providing real-time information about fuel utilisation. Stress can negatively impact metabolic flexibility and fat burn potential, so managing stress levels is crucial for optimising metabolic health. The Lumen device can be used to optimise fasting by tracking fasting duration and identifying the ideal window for breaking the fast to avoid physiological stress and overeating BEST MOMENTS "Stress definitely has a huge impact on metabolic flexibility. Individuals in chronic stress or even acute stress are less likely to reach fat burn and more likely to be in carb burn." "If you fast too long, you risk overeating afterwards. It can have a knock-on effect on our hormones where cortisol is stealing away the building blocks needed for progesterone." "We want to optimise our hormonal health and incorporate intermittent fasting, but not put ourselves at risk of going into physiological stress. Lumen can help us find that balance." "The lumen device is a game changer for optimising fasting. It helps individuals track their fasts and make small changes to their fasting window based on their metabolic readings." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Take Charge of Your Metabolic Health and save $90 on Lumen with code ANGELA90 at angelafoster.me/lumen ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

Dec 8, 2023 • 12min

Bitesize Biohack: Accidentally Overweight - Stress, Hormones & Metabolism with Dr Libby Weaver

Angela talks to Dr Libby Weaver, about how her own beliefs about calorie restriction and intense exercise were challenged when she observed that some individuals were not losing body fat despite their efforts. This realisation led her to delve into the factors that influence the body's ability to burn or store fat. She highlights the role of the nervous system and stress hormones in this process, explaining how constantly elevated levels of adrenaline can impact digestion, fuel utilisation, and cravings for sweet foods KEY TAKEAWAYS The calorie equation is not the sole factor influencing body shape and size. Many people who restrict calories do not see significant changes in body fat or weight loss. The belief that intense exercise is necessary to maintain or achieve a certain body shape is ingrained in society, particularly among women. This mindset can lead to unhealthy habits and unrealistic expectations. Constantly elevated levels of adrenaline, primarily caused by caffeine and psychological stress, can have negative effects on the body. It can lead to compromised digestion, increased desire for sweet foods, and a shift in the body's preferred fuel source from fat to glucose. The stress response has three stages, with the first stage characterized by elevated adrenaline. This stage prepares the body for fight or flight and can create inflammatory compounds. BEST MOMENTS "We were taught that the calorie equation was the only thing that influenced body shape and size." "I ran like that because it was so ingrained in me, in my education that you had to exercise intensely to maintain the way that you are to basically be able to eat." "We really are the first generation of people to have constantly, relentlessly elevated levels of adrenaline and it changes our chemistry." "So many people start their biochemistry being told that glucose is their most effective fuel and they gradually start to lose the ability to use their body fat as fuel." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Episode 105 - https://omny.fm/shows/high-performance-health/105-hph ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

13 snips

Dec 5, 2023 • 1h 7min

Reverse Biological Aging & Enhance Your Longevity with Dr Chris Shade

Angela talks to Dr Chris Shade about the concept of longevity and the creation of the Longevity Wheel. The Longevity Wheel is a graphical representation of the key factors that contribute to longevity, including Nrf2 and AMPK activation, NAD optimization, sirtuin activation, telomere maintenance, senolytics, and the neuroendocrine system. Dr Shade explains how each of these factors plays a role in promoting longevity and discusses the importance of supplementation and lifestyle choices in optimising these pathways. The conversation also touches on the impact of genetics, the role of inflammation in aging, and the benefits of fasting and exercise. KEY TAKEAWAYS The Longevity Wheel is a graphical representation of the key factors that can affect longevity. It includes Nrf2 and AMPK at the top, followed by NAD, sirtuins, telomeres, senolytics, and the neuroendocrine system. These factors can be targeted through supplementation to promote a younger version of the body. NAD levels naturally decline with age, and this decline can be accelerated by inflammatory processes. Supplementing with NAD precursors, such as NMN or NR, can help maintain NAD levels and support mitochondrial function. It is important to balance NAD supplementation with adequate methyl donors to avoid potential side effects. Telomeres are protective caps at the ends of chromosomes that shorten with age. When telomeres become too short, cells enter a senescent state, characterized by inflammation and reduced cell growth. Senolytics, such as quercetin and fisetin, can help remove senescent cells, while maintaining optimal glutathione levels and Nrf2 activation can support telomere health. Fasting and exercise can stimulate autophagy, AMPK activation, and ketone production, which are beneficial for longevity. Intermittent fasting, especially during specific phases of the menstrual cycle for women, can optimise these processes. BEST MOMENTS "The AMPK charge has berberine and resveratrol and cinnamon, which are strong AMPK activators." "Fasting reboots the immune system. It reboots all kinds of stuff. Often, we want to be able to reverse everything without changing our diet, without doing something like fasting, but you need to do that." "You need a lot of methyl groups for those people. And then the more under stress you are, the more methyl groups you generally need." "Fasting stimulates all of this stuff. Fasting is so freaking good because fasting stimulates all of this stuff. Fasting reboots the immune system." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts The Longevity Wheel - https://www.quicksilverscientific.com/longevity-wheel/ ABOUT THE GUEST Christopher Shade, PhD, founder and CEO of Quicksilver Scientific, continues to be a driving force of development and innovation in Functional and Integrative Medicine, creating high-efficacy detoxification systems for wellness and longevity by employing high-bioavailability delivery systems for nutraceuticals and whole-plant extracts. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn

The AI-powered Podcast Player

Save insights by tapping your headphones, chat with episodes, discover the best highlights - and more!

Get the app