Discover practical tips for calming the chaos during busy seasons, including the power of diaphragmatic breathing and post-workout relaxation. Engage in moderate-intensity activities like casual walks to support your immune system without the stress of high-intensity workouts. Learn how taking short breaks between meetings boosts focus and efficiency. By alternating between intense tasks and low-key activities, you can reduce cognitive fatigue and improve overall well-being. Small, mindful practices can make a significant difference in your daily routine.

Angela speaks with Dr. Stephanie Estima, an expert in female-centric health span and performance. They discuss perimenopause's challenges for women in their forties, focusing on the empowering concept of 'Betty', which encourages personal growth. The conversation covers body composition changes, sleep struggles, and the juggling act of caregiving. Dr. Estima emphasizes the importance of resistance training, building female friendships for support, and personalized nutrition strategies to enhance resilience and well-being.

Dr. Kelly Brogan, a holistic psychiatrist and author, dives into the modern woman's struggle against societal pressures. She discusses the emotional dissonance many feel despite their achievements and stresses the importance of self-acceptance and emotional safety. Kelly encourages embracing all facets of oneself, including the shadow self, to unlock creativity. They explore practical self-discovery techniques, emphasizing prioritizing one's feelings over mere successes, and advocate for a recalibration of what true fulfillment means for women today.

John Lieurance, a chiropractic neurologist and naturopathic physician with over 25 years in alternative medicine, delves into the essential role of mitochondria in our health. He explains how these tiny powerhouses convert glucose and oxygen into ATP, crucial for energy. As we age, mitochondrial efficiency declines, impacting our health and energy. John highlights the importance of maintaining our body's 'doorways'—like the mouth and colon—to prevent infections and manage inflammation, and shares insights on detoxification to improve overall well-being.

Adam Richardson, the UK's top health and fitness coach, dives into the essentials of longevity and movement. He highlights the importance of hip and spine mobility for overall health. Adam advocates for realistic health goals, focusing on 'good enough' rather than perfection. He introduces 'mobility snacks'—quick activities to integrate into daily life, promoting flexibility and injury prevention. Additionally, he emphasizes the need for personal values in fitness and encourages critical thinking about health trends online.

Kate Muir, a women's health expert and investigative journalist, joins to unravel the complexities of menopause. She reveals the misconceptions around hormone therapy, advocating for bioidentical hormones over synthetic ones. The conversation highlights the serious risks of obesity and alcohol during midlife, while emphasizing the power of lifestyle changes like nutrition and exercise. Kate also discusses the emotional struggles many women face, including anxiety and depression, due to hormonal fluctuations, underscoring the need for better education and self-advocacy in women's health.

Angela examinesthe pervasive issue of microplastics and nanoplastics, summarizing key insights from recent discussions by experts Rhonda Patrick and Andrew Hoopman. Angela highlights the various sources of microplastics in our environment, including plastic water bottles, food packaging, and household products, while emphasising the importance of minimising exposure. MAIN TAKEAWAYS Minimize Microplastic Exposure: While microplastics are everywhere, small changes can help reduce daily exposure. Primary Sources: Items like plastic bottles, packaging, and textiles are major sources; switch to safer alternatives when possible. Health Impacts: Microplastics carry chemicals like BPA that can disrupt hormones, affecting fertility, mood, and energy levels. Crossing Biological Barriers: Microplastics can penetrate barriers like the blood-brain barrier, raising concerns for organ and brain health. Simple Home Changes: Using glass or stainless steel for storage, limiting canned goods, and avoiding plastic bottles can reduce exposure. Support Detox: High-fiber foods and antioxidants help the body eliminate toxins associated with microplastics. Sweating Matters: Saunas, exercise, or hot baths help release toxins attached to microplastics. Use HEPA Filters: HEPA filters, natural fibers, and non-toxic household products reduce microplastic particles at home.   TIMESTAMPS & KEY TOPICS  00:00 – Impact of microplastics on health 02:27 – Sources of microplastics in daily life 06:50 – Hormonal disruption from microplastics 08:42 – Biological barriers microplastics can cross 11:25 – Practical steps to minimize exposure 16:45 – Safe cookware recommendations 21:32 – Detox pathways: fiber, antioxidants, and sulforaphane 25:45 – Benefits of sweating and detox practices 28:50 – Household products and air filters for reducing exposure 33:40 – Final thoughts on making small, effective changes   VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community   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 Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by Michael Gervais, an expert in mastery, to explore the profound impact of identity and thoughtfulness in personal and professional growth. They discuss the concept of mastery as a commitment to artistic expression at the edge of one's capabilities, emphasising the importance of being present and aware in everyday life. Michael also shares insights from his extensive interviews with top performers, highlighting the distinction between striving to be the best versus being one's best.   MAIN TAKEAWAYS Mindset Mastery: Embracing mindfulness and resilience helps us focus on what’s within our control, strengthening self-awareness and adaptability. Purpose-Based Identity: A purpose-oriented identity offers deeper satisfaction than a performance-focused identity, allowing individuals to align with their core values. Living in the Present: Mindfulness practices like journaling, meditation, and self-reflection ground us in the present moment, helping reduce anxiety and improve focus. Managing FOPO (Fear of Other People's Opinions): Recognizing the spotlight effect helps release social pressures and reduces the fear of judgment, allowing authentic self-expression. Importance of Recovery: Recovery isn’t just physical but also psychological, allowing us to approach challenges with a refreshed perspective.   TIMESTAMPS & KEY TOPICS  0:05 - Intro to mindfulness and self-awareness 2:27 - Introduction to Dr. Michael Gervais 8:07 - Defining Mastery 17:07 - Best vs. Own Best 24:00 - Controlling What’s Within Reach 34:43 - Single-Point Mindfulness Practice 39:10 - Performance-Based Identity vs. Purpose-Based Identity 50:03 - Understanding the Spotlight Effect 55:06 - FOPO and Its Impact on Self-Perception 1:02:00 - The Importance of Recovery 1:03:09 - Closing Remarks and Social Media Connection   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/fasting Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine Save 15% on Qualia Mind with Code ANGELA at  www.qualialife.com/angela   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.   ABOUT THE GUEST Dr. Michael Gervais is a high-performance psychologist, national bestselling author, and one of the world’s leading experts on the relationship between the mind and human performance. Over the course of a 20-year career working with world class performers and organizations, Dr. Gervais has developed a framework for the mental skills and practices that allow organizations, teams and individuals to thrive in pressure-packed environments. A published, peer-reviewed author and nationally recognized speaker on optimal human performance, Dr. Gervais has been featured in premier media outlets including NBC, ABC, FOX, CNN, ESPN, NFL Network, Red Bull TV, The Wall Street Journal, The New York Times, Outside Magazine, WIRED, Sports Illustrated and ESPN The Magazine. Dr. Gervais holds a doctorate degree in psychology, specializing in sport performance, and a master’s degree in kinesiology. He completed his PhD under the mentorship of Dr. Bruce Ogilvie, often referred to as the father of American applied sport psychology.   CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela is joined by Ulrich Dempfle to discuss the critical role of cardiorespiratory fitness and VO2 max in promoting longevity and overall health. They delve into the importance of maintaining aerobic capacity, especially as we age, and how VO2 max is a significant health marker that can reduce mortality risk more than smoking, diabetes, and obesity combined. Ulrich also highlights the innovative ReHIT (Reduced Exertion High Intensity Interval Training) method, which allows individuals to achieve substantial fitness gains in just a few minutes a week, making it an efficient alternative to traditional exercise routines.   MAIN TAKEAWAYS Importance of VO2 Max for Longevity: VO2 max is a critical health marker; increasing it can greatly extend lifespan and quality of life. Benefits of Rehit Training: Reduced Exertion High-Intensity Interval Training (rehit) improves VO2 max, mitochondrial health, and insulin sensitivity with minimal time. Enhanced Metabolic Health: Rehit lowers risk for metabolic diseases, significantly reducing body fat and improving insulin sensitivity. Carol Bike Technology: AI-powered resistance adjusts for optimal rehit training, delivering high-intensity benefits safely and efficiently.   TIMESTAMPS & KEY TOPICS  00:04 - Minimum effective dose of exercise and the science behind rehit training. 00:35 - Introduction to the High-Performance Health podcast and VO2 max. 07:21 - The significant impact of VO2 max on longevity. 08:24 - VO2 max decline and exercise to counteract aging. 11:03 - Fast-twitch muscle decline with age, especially in women. 12:26 - Explaining rehit and its benefits for time efficiency. 20:33 - Mitochondrial biogenesis through rehit training. 32:38 - Cortisol management benefits of short, high-intensity training. 47:22 - Improved metabolic health and reduced disease risk with rehit. 56:26 - Safety and injury reduction with rehit on the Carol Bike. 59:18 - Carol Bike's 100-day risk-free trial and return policy.   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/fasting Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20%   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.   ABOUT THE GUEST Ulrich Dempfle, CEO and co-founder of CAROL, built on his background in mechanical engineering to develop the world’s only Reduced Exertion HIIT (REHIT) bike, alongside leading exercise researchers.   Ulrich heads up all aspects of product development at CAROL—from data science to software and hardware. Making him the perfect person to talk you through the science and technology behind CAROL’s signature workout. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

Angela invites you to a special Ask Me Anything, where she dives into the critical role of cortisol in managing stress and enhancing performance, particularly for women navigating perimenopause and menopause. She addresses the science behind cortisol, its effects on energy levels, sleep, and metabolism, and offers practical strategies for managing cortisol levels through lifestyle adjustments, nutrition, and exercise. Angela also answers questions about optimising cognitive function and brain health, emphasising the importance of omega-3 fatty acids, antioxidants, and hydration, and how to adjust workout routines for fat loss and muscle tone as we age, highlighting the significance of strength training and high-intensity interval training (HIIT).   MAIN TAKEAWAYS Cortisol Management: Align with circadian rhythm, take breaks, eat nutrient-dense foods, try cold exposure, and focus on balanced, short workouts. Cognitive Health: Emphasise omega-3s, antioxidants, protein, B-vitamins, and consider creatine for brain energy. Optimising Workouts: Include strength training, short HIIT sessions, and prioritize recovery to maintain muscle tone and support metabolic health. Gut Health and Immunity: Gut health impacts cognitive function and overall health; Angela recommends Just Thrive probiotics for their high survivability and immune benefits. Brain-Boosting Supplements: Creatine and choline support memory, focus, and cellular energy, particularly beneficial for women managing cognitive load and stress.   TIMESTAMPS & KEY TOPICS  00:05 - Mitochondrial density's role in energy and perimenopause 04:00 - Cortisol rhythm and its impact on sleep and stress 10:30 - Importance of circadian alignment 18:00 - Nutritional strategies to reduce cortisol 23:00 - Cold exposure benefits for cortisol 28:15 - Exercise recommendations: managing cortisol 32:30 - Foods for cognitive function and brain health 38:45 - Best workout routine adjustments for fat loss and muscle tone   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/fasting Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/  Link to Study on Metabolic and Longevity Benefits of REHIT Podcast Exclusive Discount on Carol Bike with code ANGELA Body Bio Phosphatidylcholine - save 15% with code ANGELA-A Save 10% on Momentous Creapure Creatine Monohydrate by clicking here”   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 Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.