High Performance Health

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!

Angela is joined by Dr Emily Leeming, to talk about the intricate relationship between diet, gut health, and mental well-being. They discuss how serotonin produced in the gut is utilised for digestion and muscle contractions, while gut microbes play a crucial role in supplying the brain with tryptophan, a building block for serotonin. Emily and Angela also discuss the significant findings from population studies and a randomised control trial that link poor dietary choices, particularly ultra-processed foods, to increased prevalence of mental health disorders. KEY TAKEAWAYS Gut-Brain Connection: Your gut and brain are in constant communication, impacting mental health. Diet and Mental Health: A poor diet increases the risk of mental health issues, while a Mediterranean diet can improve symptoms. Serotonin and the Gut: Gut microbes help provide building blocks for serotonin production in the brain. Microbiome and ADHD/Autism: Differences exist in the microbiome of individuals with ADHD and autism, but causation is unclear. Probiotics and Mental Health: Specific strains of probiotics may help with symptoms like sleep disturbances. Estrogen Recycling: The microbiome affects estrogen levels, impacting menopause symptoms. Stress and the Microbiome: Chronic stress disrupts gut bacteria, affecting immune function and stress response.   TIMESTAMPS & KEY TOPICS: 0:05 – Gut and brain are constantly connected0:17 – Introduction to High Performance Health Podcast4:37 – Link between diet and mental health disorders6:57 – 13% of people report good mental health7:55 – Microbiome differences in ADHD and autism9:23 – Importance of specific probiotic strains11:03 – Estrogen recycling and gut bacteria13:49 – Stress negatively impacts the microbiome15:56 – Closing thoughts and key takeaways   VALUABLE RESOURCES Get a free snapshot of your health and personalised report at http://www.yourtotalhealthcheck.com/ Join The High Performance Health Community LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela   Listen to the full episode right 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.  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.