High Performance Health

Discover simple daily upgrades to enhance fat burning without extreme diets. Learn how non-exercise activities like walking can significantly boost your metabolism. Understand why muscle is crucial, burning more calories even at rest. Get tips on the thermic effect of protein, helping you melt fat just by eating. Shift your focus from calorie slashing to building lean muscle for sustainable fat loss, starting with a high-protein breakfast to stabilize energy and cravings. Practical, science-backed strategies await!

Sarah Rusbatch, author of 'Beyond Booze' and a health coach, dives deep into the topic of grey area drinking, where many women struggle with their alcohol use without fitting traditional labels. She uncovers the unique physiological and hormonal challenges women face, especially as they age. Sarah emphasizes the importance of community support and alternative relaxation methods while reflecting on the journey of sobriety, its transformative effects, and the necessity of reassessing one’s relationship with alcohol for improved health and self-discovery.

Kristen Holmes, VP of Performance Science at WHOOP and a specialist in athlete performance, joins to discuss the fascinating world of heart rate variability (HRV). They explore how HRV reflects one's ability to handle stress and the surprising role of lifestyle choices, like sleep quality and diet. Kristen emphasizes the importance of sleep-wake regularity for both physical and mental health. Listeners will learn how individual history and habits can affect HRV, making it a key metric for well-being and performance.

Dr. Robert Lufkin, a physician and medical school professor, discusses the pitfalls of conventional medicine and the personal empowerment of metabolic health. He reveals how chronic diseases often start long before diagnosis and stresses the need for early lifestyle interventions. Lufkin critiques the influence of food industry sponsorships on dietary guidelines, advocating for personalized nutrition instead of one-size-fits-all approaches. The conversation connects metabolic health with conditions like diabetes and Alzheimer’s, especially in women.

Dr. Gabrielle Lyon, a New York Times bestselling author and pioneer in muscle-centric medicine, joins the discussion on transforming health through muscle. She emphasizes the importance of skeletal muscle for longevity, debunking common protein myths along the way. Listeners learn about tailored nutrition and workout strategies for women in perimenopause, combating fatigue, and enhancing metabolic health. Lyon provides actionable insights on effective training beyond slow cardio and how to prevent the pitfalls of age-related muscle loss.

Leslie Kenny, a Harvard-educated CEO and expert in longevity, shares her inspiring story of reversing her biological age to 21. She emphasizes the importance of diet, sleep, and social connections for health optimization. The power of spermidine, found in plant-based foods, is discussed as a vital contributor to autophagy, immune health, and even hair pigmentation. Leslie highlights the unique microbiome's impact on nutrition and advises on identifying dietary 'kryptonite' to enhance wellness, particularly for women in perimenopause.

TJ Power, an expert on high performance and neurotransmitters, shares valuable insights into achieving optimal focus and mental well-being. He explains the significance of dopamine in driving motivation and how it can be enhanced through activities like cold water immersion. Discover why entering a flow state requires 15 minutes of dedicated attention on one task and how multitasking disrupts concentration. Power also emphasizes the roles of oxytocin and serotonin in emotional balance, suggesting strategies to manage these neurotransmitters for improved performance.

Joe Cohen, founder of SelfDecode and a leader in DNA testing, discusses how unlocking your genetic code can revolutionize health strategies. He shares his transformation through personalized health optimization, emphasizing the importance of combining DNA insights with blood work. Listeners learn about mitochondrial efficiency and groundbreaking supplements like Urolithin A. Joe also addresses the need for regular health checks and critiques current genetic testing practices, urging individuals to embrace tailored approaches for longevity.

Emma Dunwoody, a leading human design expert, shares fascinating insights about aligning with one's authentic self. She explains human design as a blend of astrology, the I Ching, and more, revealing our unique energetic blueprint. The conversation highlights how embracing this design helps in manifesting desires and redefining success. Emma emphasizes that true fulfillment comes from recognizing one’s natural rhythms rather than conforming to societal norms, inviting listeners to view their 'superpowers' as strengths instead of flaws.

Join Laura Hof, a wellness expert and co-founder of the Icewomen Community, as she reveals the transformative power of cold exposure and breathwork. Discover how ice baths can enhance emotional resilience and stress management, especially for high-achieving women. Laura shares insights on the healing effects of cold therapy on women's hormonal health, including menopause symptoms. Learn the Wim Hof Method's benefits for mental clarity and how daily breathwork can reduce anxiety. Embrace cold as a tool for personal growth and wellbeing!