High Performance Health

Angela is talking with David Birtwistle Movement and Nutrition Coach and co-founder of the Endeavour Life Program. The program combines nutrition, movement and mindset in a holistic approach to health and well-being. They discuss how to approach strength in pursuit of longevity and the role self-belief and confidence plays in being able to realise the goals you set and make successful progress. David also explains how nutrition impacts on muscle development and how your nutritional needs alter as you develop strength and increase your muscles.   KEY TAKEAWAYS The most important factor in fitness and health is mindset and approach The ‘why is a massive driver but it doesn’t guarantee success it’s also dependant on your level of self-belief and confidence. If you don’t have self-belief possibly because of earlier life experiences then you will find achieving your goals challenging. The biggest factor affecting longevity is strength and this should underpin your exercise activities. The longer you can be physically strong and capable the better. Resistance training should be a fundamental component of any training program. You should be aiming for at least 2 sessions a week of resistance training. Increasing the stimulus to the muscles as you develop your strength will ensure that you continue to grow stronger. You can increase load, volume and other variables when resistance training. If you can develop strength you are also loading your bones in a progressive way and this can be beneficial later in life. To develop muscle strength lifting weights in sets of 8-12 reps will increase hypertrophy. Always being willing to learn means you can continue to evolve.   BEST MOMENTS ‘Your body shape will change gradually over time as you grow muscle tissue’ ‘The most rewarding component is when somebody makes the shift in their mindset and begins to achieve’ ‘Develop a culture in those around you of communication and openness’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Endeavour Life website Coaching Confidence Podcast   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 High Performance Health FB Group  

Angela is talking with Georgie Collinson who is an expert in optimising peoples physiological health to support mental health and cognition. In this episode, she talks to Angela about anxiety, gut health and some of the causes of inflammation in the body. Georgie explains the impact of different food groups on the gut and shares practical advice on how to make changes that will make a difference. This is a great opportunity to reflect on the signs and symptoms that help us all to know how things are going and take positive action to improve our health.   KEY TAKEAWAYS The processing that foods go through is a significant factor in the amount of damage these foods can cause to the gut. You should always look for the minimum number of ingredients in any product. If you have symptoms that disrupt your life prior to menstruation then you are likely to have a deficiency of progesterone. This deficiency is usually a result of stress. Too much of anything is not great and if you notice inflammation when you have dairy then stop having it. If anyone is experiencing anxiety, then stopping caffeine can help to identify if your body functions better without it. There are benefits to caffeine so finding out how it affects you is the key to knowing what’s right for you. Anxiety is a normal human emotion and can be a great navigation tool helping us to navigate to the things that benefit us. If you have a panic attack the best thing you can do is to try and allow the feeling of anxiety to be there and understand it. Allowing the sensation to be there is one of the most effective ways to be in control of it. The power a panic attack has goes away when you learn to accept it. Understanding that you cannot help anyone when you are depleted is about recognising you need to look after yourself so you can show up and help everyone else.   BEST MOMENTS ‘If you try and fight a panic attack it gains momentum’ ‘Giving to yourself means you are able to others’ ‘I’m neutral in my approach because I don’t want people to be anxious about food’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Georgie Collinson website Reset Your Anxious Mind in 90 Days program Georgie Collinson Instagram           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 High Performance Health FB Group  

Angela is with Greg Potter, co-founder of Resilient Nutrition who provide nut-based products designed to enhance health and performance. Greg has focused on making sustainably performing at your best convenient, simple and delicious through a nut-based long range fuel product. To ensure the needs of individuals can be met across various scenarios and at differing points of the day, there are 4 versions available to support before, during and after exercise activities. Long range fuel products are the result of experience and cutting edge science and helped to power the record-breaking effort to row the Atlantic in 2019 and in this episode Greg explains how to get the greatest benefits from this exciting new product.   KEY TAKEAWAYS Long range foods are required in ultra-endurance activities and also support strength, power activities and knowledge work. There are different versions available to support various exercise scenarios across different times of the day; -Energise -Energise and rebuild -Calm -Calm and rebuild The energise version contains caffeine and is ideal in the morning and before ultra-endurance events and the calm versions can be used at any time of the day. People should always use products according to their individual need and responses. During ultra-endurance and endurance exercise fat is key to providing energy substrates but in short explosive exercise, the caffeine can provide the boost required. The combination of the fat, fibre and the protein helps support stable blood sugar levels and caffeine has well-characterised effects on mental performance. Long range fuel products can enhance knowledge work and can also be a suitable meal replacement for individuals.   BEST MOMENTS ‘The energise version is ideal before and during exercise and the calm and rebuild versions are brilliant post-exercise’ ‘The coconut and almond product is designed specifically for those who are on a keto diet’ ‘Our bodies are not adapted to consuming the processed foods that are available today’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Resilient Nutrition Website Resilient Nuts Twitter DISCOUNT CODE - angela10     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 High Performance Health FB Group

Angela is in conversation with Dr Josh Handt, full-time chiropractor, lifestyle podcaster and natural health and fitness enthusiast They talk about the importance of the nervous system and its impact on all aspects of function in the body. Movement is essential for humans but the body is not designed to be in a continual state of stress so the physiology of the body reflects the emotional state. As humans are designed to run getting out there and running can be the key to a better balance of your emotional state.   KEY TAKEAWAYS Movement is essential and very important for humans; you should be moving all the time. Sitting or standing for a length of time is never good for the body as it throws out the posture. The central nervous system is the master control system for the whole body constantly sending information messages throughout the body. The sensory nervous system is responsible for feelings and how you engage with life.  The motor system is how we animate our bodies and the autonomic system is the system responsible for the involuntary actions. The way you keep healthy is by maximising function Stressors for the body are physical, chemical and emotional. Your body is not designed to be in a continual state of chronic stress Your physiology is a response to your emotional state. Humans are born to run and the nervous system in our feet is very complex, sending messages continually to the brain. when running the biomechanics of the body are affected by the shoes we wear. For short distance running, you use your body but distances beyond this are all about your mindset.   BEST MOMENTS ‘I love sharing my message and pushing my body and mind to the limit’ ‘The focus should be on making the good bits as good as they can be’ ‘You know you are doing well in running and exercise when your recovery time is quick’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  LifeStyle Locker Challenge Dr Josh Handt LinkedIn     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 High Performance Health FB Group  

Angela is with Siim Land author, speaker and content creator talking about biohacking and health optimisation through metabolic flexibility Siim shares some great content and information about understanding how to adapt your body so it can choose what fuel to burn on demand making you better at burning fat, burning carbs and developing all-round metabolic flexibility. They also discuss the vital role quality of sleep plays in health optimisation and longevity in an episode packed with informative content.   KEY TAKEAWAYS Metabolic flexibility refers to the body’s ability to swop between fuel sources. The human body can be very flexible and has a number of different sources for fuel. Everyone’s diet should be personalised and the goal should be to be keto-adapted rather than in ketosis all the time. A cyclical keto diet is when you eat low carbs for a period and then eat carbs to refuel. The main stimulus for muscle growth is mechanical overload when the muscles are stimulated. Working out in a fasted state will facilitate more fat burning because of fuel partitioning but you still need to be working with a calorie deficit. There will be a reduction in your metabolic rate as you lose weight, so there needs to be a reduction in the natural calorie intake. Sleep deprivation and stress can impact on weight loss as it makes your body hold onto fat If you are constantly running on adrenalin then your body will start to produce less cortisol because the adrenals become fatigued. Focusing on the quality of your sleep is key because sleep deprivation can have an impact across many areas of your body.   BEST MOMENTS ‘Metabolic flexibility enables the body to burn a required fuel on-demand’ ‘If you get up in the morning and feel fatigued then it’s a sign of low cortisol’ ‘Sleep is one of the most important factors for longevity’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Metabolic Autophagy - Siim Land Siim Land website Siim Land Facebook   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 High Performance Health FB Group                      

Angela is with Patrick McKeown, author of The Oxygen Advantage. They explore the values of breathing through the nose and the long term effects for those who mouth breathe. Breathing is both very simple and very complex and evolution has, in the nose, created an effective initial line of defence against viruses and infection whilst the way in which we breathe impacts throughout the body. This informative episode provides great value and in-depth information about this vital function of the human body.   KEY TAKEAWAYS When you hold your breath, you open up your nose. The more you breathe through your nose the more it opens up. Breathing is both very simple and very complex. Whenever we are confronted by stress we breathe hard and fast. Slow breathing is conducive to calming the mind. A child’s achievement is linked to their sleep and their sleep is influenced by how they breathe.  In the process of breathing too hard, you can get rid of too much carbon dioxide, impair blood circulation and affect tissue and organ saturation. Your nose is there to breathe in and out of and evolution has done a wonderful job. Your nose is your first line of defence against viruses and infection. We can change our blood circulation through breathing patterns. We can change biomechanics and biochemistry of breathing to increase functions throughout the body. Breathing can be trained regardless of the environment and situation Your mouth serves no function in regards to breathing. If a child mouth breathes for a long time it comprises the shape of the face. Children who are mouth breathing are unlikely to reach their full potential We have to look at the bio directional relationship of breathing, sleeping and our emotions along with the interconnections.   BEST MOMENTS ‘It’s all about breathing in and out through the nose’ ‘The nose is the first line of defence for the lungs’ ‘Your mouth serves no function with regard to breathing’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  The Oxygen Advantage by Patrick McKeown BBC QED Buteyko Documentary YouTube Buteyko Clinic Oral Breathing Gloria Denotti   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 High Performance Health FB Group

In this episode, Angela is talking with Ryan Evans former bodybuilder, MMA fighter and registered dietician with a particular interest in gut microbiology and mental health. As a bodybuilder Ryan looked healthy but inside was a different story. After learning to heal himself he now dedicates his time to helping others understand the role gut microbiology plays in not only your physical health but also your mental health. He explains how to get your nutrition right and make the changes that will mean you are looking after yourself well inside and out.   KEY TAKEAWAYS I was very unaware of what was going on with me. I looked great but never felt happy in my body. Our gut is our first brain not our second brain because it is where all the neurotransmitters and hormones are. Most of the time-poor gut health is a result of a diet high in sugars, carbs, and in inorganic and dead food. We are eating food from dead soil that has no nutrients but has significant quantities of chemicals and pesticides. Our mental health problems are increasing as our gut health is decreasing. Nutrition is everything you should eat things in the most wild and natural state. It’s important to get back to basics and eat good whole foods for your metabolic type and individual need. People go by how they feel on the day immediately after eating but the response may only be evident days later. Food produces hormones and neurotransmitters and if you are deficient in hormones and neurotransmitters you are going to feel unwell. If you are spending time working out then you also need to spend time working in and recovering from what happens in your day. Our issues are in our tissues so it’s important to move your body in a gentle way to calm yourself. If you can start the day in gratitude then you are setting yourself up in a positive way for the day ahead. Who do you really want to be and does your inside match your outside?   BEST MOMENTS ‘IBS is a very wide term used when people can’t get to the bottom of gut issues’ ‘I’m an advocate for people eating best-sourced food as possible, it just makes sense’ ‘I’m all about being intuitive about how my body is feeling and adapting’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Ryan Evans Instagram The Power Source by Lauren Roxburgh When the Body Says No by Gabor Mate Squatty Potty website   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 High Performance Health FB Group

Angela is in conversation with Thomas Olivier CEO and founder of Omnos an intelligent health system that enables optimisation through knowledge, planning and prevention. Democratising health,  making it more accessible to everyone is key if people are to take control of their lives, make the changes that will bring balance and optimise their health and well-being. It’s now easier than ever to understand your own background and when you are able to combine data you are able to gain a balanced overview of yourself and understand what to do to achieve balance.   KEY TAKEAWAYS People can take control of their lives and make changes that will benefit their lives and achieve balance. It’s about integrated health, we are complex individuals and nothing works in isolation. Chronic conditions can be avoided if you make lifestyle changes early on. People can be more proactive about their health but to do this they need to be educated. When you start to look at your own biology and realise you are unique, you become more engaged with yourself. If you want to find out the real state of you right now functional testing is key. This is your health; your data and you should have ownership of it. Your genetic test is always a really good starting point. Being a part of the testing process and becoming educated about yourself as a part of the process is empowering. When the data belongs to you it is possible for you to share it with others chosen by you Health data is increasingly a commodity and its value is increasing so data ownership moving forward is vital.   BEST MOMENTS ‘It’s about combining data and understanding what to do to achieve balance’ ‘Lots of people have issues that they want to sort out but they need access to data that will allow them to gain a helicopter view’ ‘It’s about connecting the dots and being able to navigate through’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Omnos website Omnos Instagram Cracking Your Health Code by Thomas Olivier   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 High Performance Health FB Group  

People undertake fasting for a variety of reasons and it’s important to begin by considering why you want to fast as your starting point. There are many benefits and Angela is looking at these in detail along with how to begin and how to maintain intermittent fasting, making it part of a sustainable routine. When starting with intermittent fasting it’s important to begin slowly and be consistent over an initial 6-week period to see the positive results and Angela shares great advice on how to begin and successfully maintain an intermittent fasting pattern that is right for you and your lifestyle.   KEY TAKEAWAYS Fasting is about limiting food over a time period. Always consider the reasons why you want to fast. If you are fasting ensure you are getting enough protein. There is a difference between fasting and caloric restriction. Fasting involves not eating for a set period of time and then eating within a limited time known as ‘compressed eating window’ Caloric restriction involves intentionally restricting and lowering your calorie intake. Time-restricted eating is where food is consumed within a certain time period and the most popular approaches are the 12/12 and the 16/8 strategies Start with a 12-hour overnight period of fasting and use gentle exercise within the time period to enhance the effects of fasting. Consistency is really important, making your fast part of your routine will bring the best results. The health benefits increase with a smaller compressed eating window if you are using fasting to lose weight. You should aim to come out of your fast in a calm state and choose foods that are easy to digest. Prior to and on exiting fasting, consuming lower carbohydrate food is beneficial.   BEST MOMENTS ‘Intermittent fasting helps to lower inflammation’ ‘Any fasting schedule needs to be the one that suits the individual’ ‘Always make sure you are engaging in parasympathetic activities’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website      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 High Performance Health FB Group

In this solo-sode, Angela looks at food compounds that when included in your diet can make you feel younger, look younger, live younger and increase your metabolism. Angela has been undertaking research for her upcoming book and in an exclusive taster of what’s to come in the book she shares advice on the foods that contain sirtuins and explains how these foods mimic the effects of fasting and exercise along with great information about other foods and food compounds that can make a difference to your health and wellbeing when they are included in your diet in the right way.   KEY TAKEAWAYS Food compounds can be used to help you to look younger, feel younger and be younger through increasing your metabolism. STACks activate an ancient family of genes known as sirtuins It has been shown that those people who are lean have higher levels of sirtuins whilst those who are obese have lower levels. Foods rich in STACks have a significant effect on fat-burning whilst also increasing muscle mass and improving cellular fitness. Consuming sirtuin foods and taking sirtuin activators can be a powerful combination for enhancing your metabolism and youthfulness One of the fundamental processes in life is the ability of organisms to respond to stressors. Hormesis is the concept that low levels of stress can improve health and well-being through the stimulation of the stress response. For the hormesis to be effective the dose must be correct. Zenohormesis is the process by which one organism benefits from the stress of another.   BEST MOMENTS ‘Wild strawberries have higher levels of anti-oxidants than those produced commercially’ ‘It triggers a stress response that has been evolving for nearly a billion years’  ‘You can get incredible results from including STACks in your diet’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website    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 High Performance Health FB Group