High Performance Health

This week's special guest is Dr Sohère Roked, who's joining Angela to dive deep into the subject of hormones, specifically when you might need to consider hormone replacement therapy, the differences between different forms of oestrogen and progesterone that you can use, and what the critical window is that you should look to when considering this type of treatment. KEY TAKEAWAYS If you are menopause, and a hormone imbalance has not been corrected properly, then treatments will not be as effective. Hormones can account for a multitude of non-specific symptoms experienced by people - things such as fatigue, mood issues, aches and pains, headaches and general ailments. There is an imbalance between the care offered to men and the care offered to women, that must be addressed. Men have procedures such as a vasectomy and are offered pain relief, while women have invasive procedures and are offered none. From your early forties, it's worth tracking your hormone levels and the changes that take place will be made far more aware to you. Look at the moods you experience, as well as sleep cycles, heat levels, and focus levels. BEST MOMENTS 'It can be quite worthwhile to look at your hormone balance' 'Hormones, in my opinion, are the foundation of health' 'It takes time to change a system' 'These days, starting HRT before menopause can be a good idea'  VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV   ABOUT THE GUEST Dr Sohère Roked BMed MRCGP DFRSH DipSIM is one of the most experienced bioidentical and body-identical hormone doctors in the UK who believes hormone balance is one of the foundations of health and wellbeing. Having treated thousands of male and female patients in her career, Dr Roked can be found at the Omniya Clinic in London but also sees patients remotely via Zoom.  After graduating from Southhampton University in 2003, Dr Roked worked in hospitals in England and Wales in the specialities of A&E, general medicine and surgery, women’s health, and otolaryngology, and spent 3 years working as a psychiatrist before becoming a GP. Having realised that not all conditions fully improve with conventional treatments, Dr Roked combined her wide knowledge of conventional and holistic medicine to better help her patients. Passionate about Integrative Medicine, she is dedicated to furthering her education, having studied with the British College of Integrative Medicine and has been taught by experts in the field from Australia, the USA and the UK. Dr Roked has been prescribing bio-identical and body-identical hormones for almost 10 years and views hormone balance as the foundation of health. She believes in the importance of preventative medicine and creates bespoke wellness programmes for her patients to achieve optimum health. Omniya 3a Montpelier St London SW7 1EX Website and Email drsohereroked.co.uk info@drsohereroked.co.uk Private GP, Integrative Medicine and Hormone Doctor  If you'd like to learn more about hormones and health from me, click here for my YouTube channel https://www.youtube.com/channel/UCHZLeRm2hkA2hv4B6v3X51g?app=desktop I offer a 10% discount for all new referrals for either yourself or the person you're referring. Email for more 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

This week's bitesize biohack comes courtesy of Angela's incredible interview with Dr Lara Briden which centred around stress, hormones, insulin resistance and sleep, as well as how these factors can impact metabolic flexibility. KEY TAKEAWAYS With insulin resistance, the cells in the body are not getting the energy they need. This is where the 25% reduction in brain energy during perimenopause can come from. If you have a history of PCOS, then you likely have a history of insulin resistance because they often go hand in hand. Fasting for too long, in conjunction with exclusionary diets such as the keto diet, can cause hormone disruptions. BEST MOMENTS 'Insulin resistance is about having chronically elevated insulin' 'The brain needs to be able to burn ketones' 'Women under 35 - their hormonal system is a lot more sensitive to food signals' 'The goal is to feel well'  VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV   Link to full episode - Dr Lara Briden - https://omny.fm/shows/high-performance-health/104-hph Dr Lara Briden's books - https://geni.us/drlarabridenbooks ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Clare Bailey is a GP and health columnist with extensive experience in helping people lose weight and improve their health through her groundbreaking work with diet and exercise, as well as being the co-author of 'The Fast 800' series of books. In this episode, Dr Bailey discusses the ways in which you can reverse type-2 diabetes, and how you can improve your blood profiles and lose weight in a safe and effective way. KEY TAKEAWAYS Visceral fat is the fat that accumulates as you put on weight, particularly if you eat a sugary and starchy diet, and wraps around the internal organs, affecting the liver and pancreas. If visceral fat is developing, then you may well be developing insulin resistance. You might not be seeing it in your blood work, but visceral fat can provide an early warning sign. Take a piece of string and cut it to your height - fold it in half, wrap it around your middle, and the double string should meet at the end. This is an easy test for height vs weight. As with everything, there are healthy versions of fats and carbohydrates. The key is to identify the best versions and choose unprocessed. BEST MOMENTS 'The fat gets stored within the organs and causes inflammation. Over time it causes insulin resistance' 'Your hormones change the way you want to eat' 'The earlier you turn these things back, the greater the benefit' 'There are so many nutritional benefits from good quality olive oil'  VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV   Dr Claire Bailey - https://linktr.ee/claremo Dr Clare Bailey Books: https://geni.us/drclarebaileybooks 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

With the focus of the show currently on metabolic flexibility, Angela presents a biohack aimed at getting you there sooner. From her marvellous interview with Ben Azadi, the author of 'Keto Flex', we look at how you can use keto in the short term to develop metabolic flexibility, and how you become what you think about.  KEY TAKEAWAYS Keto flexing is the premise behind how humans have existed for all time. Every single one of our ancestors has gone through a keto diet in some way due to environmental requirements. Many people get hung up on one diet, but the overarching principle is that metabolic flexibility is king. We're born this way, and yet we spend our lives trying to return to it. If other people are the cause of your problems, then it's unsustainable to think that you can live a carefree existence. Ultimately, we are responsible for our life and happiness. BEST MOMENTS 'It's about metabolic flexibility and using keto to achieve that' 'As soon as I said that I started to make better changes for my life' 'Keto is just one tool in the shed'  VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV     ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Nate Palmer is a coach, author, speaker and the host of the Low Carb Hustle Podcast and has over 13 years of experience in helping thousands of people get leaner and live longer From the investments, you can make in yourself as part of your daily routine through focusing on energy, not weight loss, in this episode,  Nate shares  impactful strategies on how you can consistently optimise your energy and body composition results without tracking every single calorie   KEY TAKEAWAYS The more time you spend digesting, especially carbs, the more you are spiking and dropping your blood sugar, a cycle that continues throughout the day Pulling blood from your brain and extremities into your gut for digestion means you are never going to be operating at maximum efficiency or have 100% cognition With this method you get better cognition, it all comes together when you learn to work with the body not against it Carb backloading is  putting all your carbs at the end of the day, to optimise your body’s natural storage By allowing your body to burn through the carbs during the day replenishes your liver and muscle glycogen stores, optimising your body to use glycogen for energy, not  fat stores, you are working with your body’s natural biorhythms For women weight training is the way to work on bone density and hormonal function The time you eat in the evening, dehydration and sleep quality all impact carbohydrate burn   BEST MOMENTS ‘It wasn’t just that I had amazing energy all day, my body started to finally do what I wanted it to do’ ‘What gets measured gets managed you cannot change what you are not tracking’ ‘Your body is amazing and able to detox itself if you give it some water and space’   RESOURCES FOR THIS EPISODE The Million Dollar Body Method: The Entrepreneur's Diet for Superhuman Focus and Rapid Fat Loss by Nate Palmer https://n8trainingsystems.com http://milliondollarbodymethod.com Facebook Profile: https://facebook.com/n8palmer Facebook Community: https://n8trainingsystems.com/group LinkedIn: https://www.linkedin.com/in/n8training/ Twitter: https://twitter.com/n8training Instagram: https://www.instagram.com/lowcarbhustle YouTube: https://www.youtube.com/c/N8TrainingSystems   VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV      ABOUT THE GUEST Nate helps entrepreneurs and busy parents get into the best shape of their lives using simple training & nutrition frameworks and without tracking a single calorie.   Being in amazing shape gives a massive advantage in business, focus, and family time, and that’s why Nate is so passionate about helping leaders maximize their impact and legacy using fitness and nutrition as force multipliers for their personal mission.   He also happens to be a dad, husband, and the author of bestseller The Million Dollar Body Method,  and he’s been told that he makes a mean taco.   Find out how to get back in the best shape of your life here: http://milliondollarbodymethod.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                    

Amanda Reilly explains what worthiness really  is and why it’s so important to appreciate and honour yourself in your life We own our self-worth it’s not something we have to earn but wanting to fit in can lead us to be chameleon-like, changing to fit in with the tribe, but self-love brings self-worth and means we can be uniquely who we are truly born to be KEY TAKEAWAYS We are not taught to value ourselves and our inner worth We learn what things get us attention and love and what gets love taken away and we don’t want to get kicked out of the tribe We are wired for connection so we become chameleons changing ourselves to fit in with the tribe and be accepted We learn to condition ourselves trying to fit in, instead of uniquely being who we were born to be BEST MOMENTS ‘We decide how worthy we are’ We are human beings, not human doings ‘I had to figure out who I was outside of the rules and the titles’ ‘If you are full everyone around you benefits, if you are in lack you are in dehydration’ VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV    ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Eric Hinman is a 5x Ironman triathlete, content creator and social media influencer, sponsored by dozens of consumer brands. Some of Eric’s partners include Vital Proteins, GNC, Ten Thousand, Beam, Lane Eight, Chipotle, and Whole Foods. Eric joins Angela this week to talk about not just the health benefits of practices such as cold exposure and sauna can be, but also how they can be socially beneficial places, and how to use the entire holistic approach to drastically improve your mindset. KEY TAKEAWAYS Sauna is an incredibly beneficial practice, but while using it, communities can gather and grow, as fellow users take the time to not just improve their health, but communicate with like-minded people. If it feels good to do something, then it likely means that it is doing your body and mind some good. Our physicality is trained to reward us when we improve in some way. There's no reason why your body should not crave activity and action each moment of the day. Lulls in energy throughout the day generally mean that something isn't right with us.  Build self-care protocols that allow you to be the best version of yourself possible. Take something new, one step at a time, whether it's sleep, diet, recovery or training itself, and turn them into habits. BEST MOMENTS  'There's such a cool community behind sauna' 'If it feels good doing something then it's probably good for you!' 'This has been a fourteen year journey for me' 'We all have a superhuman within us'  VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV    Eric Hinman - https://www.erichinman.com ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Angela revisits her conversation with Dr tara Swart, who emphasises the value of vision boards, and why they might be the key to accelerating your goal plans for the year ahead. KEY TAKEAWAYS You have to do something small at least once a day in order to reach your goals. It's incremental, but you must move forward always. Neuroplasticity states that your brain can grow and change at any age, at any stage, and at any mindset. This proves how amazing we are. Once a year resolutions are doomed to fail as they require complete upheaval, whereas small wins acted upon constantly will retrain our brains. BEST MOMENTS 'The science that underlies manifestation is neuroplasticity' 'For people who are very stretched in life, it's easy to let things go by the wayside' 'The next stage is deliberate practice' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV     ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder of The Female Biohacker Collective an Exclusive Private Membership Site giving women the latest science, tools and bi hacks to optimise their health, performance and longevity. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

Dr Steven R. Gundry is an American physician and low-carbohydrate diet author, most famous for his book 'Unlocking the Keto Code'. He is also the founder of Gundry MD, dedicated to dramatically improving human health, happiness, and longevity through his unique vision of diet and nutrition. Dr Steven joins Angela to talk about mitochondrial uncoupling, specifically how you can eat certain foods designed to turbo-charge your metabolism, effectively wasting calories, enabling you to support energy and vitality while supporting fat loss at the same time. KEY TAKEAWAYS There must be a mechanism by where mitochondria protect themselves. The best example of this is to see it as a kind of pressure cooker, where if the pressure reaches a certain point it explodes. This is prevented by a pressure valve, which is the same method used by mitochondria. Ketones are often misrepresented as some kind of miracle fuel for the body that is desired by every part of physical form. But this is not true. Free fatty acids go to the liver, and the liver converts them to ketones, which are very small acids that can get through the blood and be used as a fuel. This explains why, if you're hungry, you make ketones. The polyphenol compounds were designed by plants to protect their mitochondria from sun damage. Polyphenols that we eat are very poorly absorbed, but we're beginning to see that they are the most important prebiotic for our gut bacteria. BEST MOMENTS 'It's virtually impossible to get kids or adults to avoid carbohydrates for any length of time' 'Ketones are touted as some kind of miraculous fuel' 'These are consequences of that thermonuclear reaction - that coupling' 'Gut bacteria, in turn, make these compounds much more bio-available' VALUABLE RESOURCES High-Performance Health Podcast Series -https://angelafosterperformance.com/podcasts/ Biohack Your Way to Your Best Self - Join My Exclusive Female Biohacker Collective – www.femalebiohacker.com Get a free health check and personalised report www.yourtotalhealthcheck.com Watch my Free Masterclass on how to master your metabolism -www.angelafosteracademy.com/master-your-metabolism Download my free Guide to Harmonising Your Hormones -www.angelafosterperformance.com/hormones Download my  free Fasting Guide - www.angelafosterperformance.com/fasting/ Download my free Guide to Sleep Like a Boss -www.angelafosterperformance.com/sleep Join my free Facebook Community -www.facebook.com/groups/femalebiohacker Get my bestselling book Rethink Health - https://amzn.to/3vbzYOV   Dr Gundry - https://drgundry.com Gundry MD - https://gundrymd.com Gundry Health - https://gundryhealth.com ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health, and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn

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