High Performance Health

Darryl Edwards is back for a second time with Angela, talking about the vital role of movement at a time whereas a result of COVID19 we are all staying at home. It’s easy to adopt a very sedentary lifestyle at this time but exercise and movement are beneficial on many levels – physical and psychological. It is also recognised that movement plays a role in effective support of immune function, so this is the time to get started and make sure movement and exercise are part of your daily routine. As a movement coach and author of the best-selling book ‘Animal Moves’  Darryl has extensive knowledge and shares some great advice and practical tips on how to get started and create a varied movement routine that you love and will make the difference. There has never been a more important time to get moving to stay healthy listen in and hear how you can get started now.   KEY TAKEAWAYS There are a whole range of movement activities, limited only by your imagination, that you can do in your home. It’s important to enjoy your lifestyle and exercise so having a range of opportunities for movement is key. To maintain good health, it’s important to do a range of different movements, working like this will build endurance and resilience. If you are significantly deconditioned anything you do when you begin to exercise will be high intensity for your body. High-Intensity Interval Training increases bone and tissue strength making you more robust and resilient overall. High-intensity exercise produces more killer cell counts than moderate-intensity exercise Post HITT activity, the higher natural killer cell count means the body is more primed to find cells that are affected by viruses. It’s important to be aware of how intensity can make you more immunologically healthy. It’s about learning what you are capable of doing and making sure your movement program is varied and broad. Whatever activities you choose to do you need to focus on completing exercise that encompasses the full spectrum of movement intensity. The most powerful of movements are those three-dimensional movements that involve the transverse plane and having this type of work included in your routine is vital. When you are learning a new movement pattern it significantly increases BDNF once you have control of a movement pattern you have much less BDNF so it’s important to try new things all the time. Movement is not an easy choice in a sedentary society but now is a great time to get started.   BEST MOMENTS ‘The most mindful I can be is when I’m as focused as I can be’ ‘People need to experience different movement patterns to understand why it’s so important for the brain and the body’ ‘Dancing is important, it’s great for cognitive benefits and reduces cognitive decline - it’s therapeutically used with early-onset Alzheimer’s.   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website Primal Play website Animal Moves Darryl Edwards The Fitness Explorer Facebook Fitness Explorer Instagram Darryl Edwards LinkedIn Animal Moves Card Decks Yo-Yo Desk  website   ABOUT THE GUEST Darryl Edwards is a Natural Lifestyle Educator, movement coach, nutritionist and creator of the Primal Play Method™.  Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process.  Check out Darryl’s TEDx Talk “Why working out isn’t working out” at www.primalplay.com/tedx  Darryl is the author of several award-winning books including Paleo Fitness and Animal Moves. His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men’s Fitness and he has featured on the BBC TV documentaries Eat to Live Forever and Doctor In The House.   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

‘The simple things you do make all the difference’ In this fascinating interview, Angela is in conversation with Sachin Patel founder of The Living Proof Institute – an online functional medicine practice bringing practitioners and patients together across the globe. Sachin is also a specialist in teaching health care providers how to leverage their businesses successfully online and shares some great advice and links to access extensive expertise in this episode. He originally trained as a chiropractor, with the philosophy that our innate potential intelligence is what causes the healing processes in our body and has taken this philosophy into functional medicine where he has been hugely successful in his mission to teach people health restoration and how to optimise with a multi-faceted approach to health and vitality. There is someone thing for everyone in this inspiring podcast, listen in and make a change now.   KEY TAKEAWAYS Functional medicine is personalised healthcare that identifies and treats the root cause because sometimes the root cause can be very far removed from the symptoms. Men and women are designed differently and there are a number of things that have to be individualised for them. It’s patient empowered medicine where the practitioner and patient work together on the solution. The philosophy is to teach you how to be healthy so you can teach your children and grandchildren how to be healthy. Functional medicine is everything that people want and is the only healthcare that provides a complete solution. Traditional medicine seeks to match the complexity of the human body but the greatest sign of sophistication is simplicity. The body is very sophisticated so treatment of it can be very simplistic and be very effective. The simpler your strategies the more you can leverage the principles of nature. Every animal in the world lives in a rhythmic pattern with its circadian rhythm except humans, who are the sickest animals on the planet. Sleep is the most powerful tool you have at your disposal along with the multiple dimensions of food. We should be eating what feels right to us and our genetics. Food types and intake plays a huge role in our health as food interacts with our bodies, our genetics mean this is interaction is different for every individual. You can never fix one system at a time you can only fix every system together. To heal and use the resources you supply the body with effectively your body needs to be in a parasympathetic state. The more parasympathetic you can get, the better you can do everything. The mind is very important in your perspective and in influencing the outcomes you create The human mind is the most important thing in the world, it’s not just about what you put into your mouth, but also what goes in through your ears and your eyes because this is what shapes your reality. You are the creator of your own realities, so if you are stressed you create more stress to prove your mind right. You are the ultimate creator of your own destiny and now is the time to do all the work you need to do, to remove all the excuses you have had and to leverage this opportunity to become the best versions of yourself.   BEST MOMENTS ‘When I explain functional medicine, people say isn’t that how medicine should be?’ It’s all about creating a generation of healthy people who are not dependant on the health service’ ‘Our perception of reality is deterministic in whether we are going to be more parasympathetic or whether we are going to be sympathetic dominant, it’s all do with our mindset’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website The Living Proof Institute website Sachin Patel Facebook Perfect Practice Live Online Event The Bhagavad Gita A Walkthrough for Westerners by Jack Hawley www.30in30.org   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

Today’s guest is Jason Priest, host and creator of the Dad Bod Pod. Originally a registered nurse, Jason subsequently became a health and performance coach, and has since been busy transforming the lives of many entrepreneurs. But the journey hasn’t always been a smooth one. In this episode, Jason talks to Angela about the sometimes rocky road that got him there, how his life philosophies and lessons learned have shaped the mentor that he has become, and methods he uses to deliver sustainable health results. KEY TAKEAWAYS Jason grew up in a troubled home, and endured an uneven childhood. After seizing control of his life, Jason determined to turn his life around by going to nursing school. At the age of 23, Jason began work in the ICU of a hospital, which had benefits and drawbacks. Emotionally, he was not as mature, and so was better able to deal with the things he experienced. Seeing the effects of ill-health up close, Jason has since made it his mission to do all he can to help alleviate the obesity epidemic in America, and around the world. When we become overweight, our health issues are compounded by the unhappiness we feel. This can make finding an effective strategy very difficult. Because of society’s tendency towards instant gratification, many can feel discouraged when attempting to repair their health, and don’t find instant success. The benefits and gains always come in long-term wins. Diets are a short term fix for a long term solution. Jason’s approach is through sustainable solutions that deliver a more realistic approach and outcome. Keeping a gratitude journal can be a great stress-reliever. By focussing only on the positive things in our lives, we reduce our negativity, and add to our fulfilment. There are so many strength exercises that can be performed throughout the day, even at home, from body-weight squats to wall-sits, that will give you and intense, invaluable workout with long lasting effects. The more lean muscle mass you have, the more calories you burn at rest. When you add that mass to your frame, you’re not only giving yourself the ability to reach your goals more swiftly, but adding to your bone strength.  Jason’s programme to add positivity to your sleep is: Get to sleep at the same time every night Determine your day’s five wins, no matter how small they may seem Choose five people who made the biggest impact to your day When you wake up, pick five things you’re grateful for Three meals a day, seven days a week, means that you have twenty-one weekly opportunities to do some good for your body. In order to avoid self-sabotage, we need to embrace the journey and realise that the body doesn’t always behave the way that our mind expects BEST MOMENTS ‘We all have a story’ ‘I got sick and tired of being sick and tired’ ‘I hate the word “diet”’ ‘It’s about “crowding out” the bad habits’ ‘You can’t go to the gym twice a month and get results’ ‘Some of life’s most elementary things are the most powerful things’ ‘There’s a reason why, and that reason might change’ ‘Food is fuel, and we need to treat it that way’ ‘Action creates motivation, not the other way around’ ‘Motivation isn’t going to show up on your doorstep in an Amazon Prime box’ VALUABLE RESOURCES The High Performance Health Podcast – Omny Dad Bod Podcast - https://dadbodhealth.com/category/podcast/ Dad Bod - https://dadbodhealth.com Instagram - www.instagram.com/dadbodhealth ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks 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. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website angela@angelafosterperformance.com

Angela shares the best tips for enhancing immunity from flu and the coronavirus, offering advice that goes beyond the usual tips about effective hand washing. She explains the vital importance of lower oxidative stress on the body and the role-specific vitamins and minerals play in health optimisation. This episode is about practical ways you and your family can enhance your immunity so if you are unlucky enough to be exposed to the coronavirus your body and its immune system will be functioning at an optimum level through a nutrient density diet. KEY TAKEAWAYS Eat antioxidant foods to improve your antioxidant status - Look for brighter coloured fruits and vegetables as these are high in antioxidants. Ensure you have adequate vitamin D levels - It plays a key role in supporting the correct balance of the immune system. To optimise vitamin D levels, you need to expose yourself to sufficient sunlight or use a supplement. Make sure you are getting enough zinc - This is important for immunity and is required for the function of over 300 enzymes and more than a 1000 transcription factors( the proteins that regulate our gene function). Take high dose vitamin C - In an infection, the reserves of vitamin C are used up very quickly so taking large doses when the symptoms appear can ensure vitamin C levels are maintained. Sustain the correct level of selenium through diet – Eating around 4 brazil nuts each day will meet your daily needs. Make sure you get enough nitric oxide – this is a key signalling molecule between cells and can help to fight against some infections. Include foods such as leafy greens, which can help enhance nitrite oxide production. Lactoferrins have been shown to protect against viral infections -  Buy lactoferrins supplements in a base of colostrum, also key in enhancing gut health. Make sure you are getting enough collagen – it is an essential building block in immune function. Collagen is an easy supplement to take and can easily be added to drinks as its  odourless and tasteless Mushrooms – certain types of medicinal mushrooms have been shown to enhance immunity stimulating the production of macrophages. Use immune boosters in the form of raw honey and bee pollen - Honey is an effective treatment for coughs and bee pollen is considered to be one of the most nutrient-dense foods in nature. Include organ meats, teas, allium vegetables in your diet – these foods will all aid the body’s immune system. Look after your gut health to increase your immune system - ¾ of your immune system resides in your gut so looking after your gut health is key to overall health. BEST MOMENTS ‘Limit the amount of oxidative stress your body is under and enhance your immune system  by not smoking, limiting alcohol consumption and avoiding highly processed foods’ ‘It is difficult to get enough vitamin D from diet alone’ ‘If you experience flu or coronavirus zinc would be one of the first supplements to begin taking’ VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website Elderberry Juice - https://geni.us/elderberryjuice Four Sigmatic Chaga Mushroom coffee - https://geni.us/chaga Kappa Chaga tincture - https://geni.us/kappachaga Zinc Lozenges - https://www.solgar.co.uk/all-products/flavo-zinc-lozenges/ Vitamin D3/K2 - https://geni.us/vitamind3k2 Pure Health Liposomal Glutathione -https://geni.us/glutathione Allergy Research High dose liposomal Vitamin C - https://www.nutri-link.co.uk/shop/category/vitamin-c-products/micro-liposomal-c-x-4-floz-120ml.html.  Order from Nutrilink- call them on 0333 577 0404to set up an account and quote Angela Foster for 10% off.  You will then be able to order online from then on in with the discount. Wild Oregano Oil -https://geni.us/wildoregano Organic Bee Pollen -https://geni.us/beepollen Manuka Honey 83+ MGO -https://geni.us/manuka Grass-Fed Beef Collagen -https://geni.us/grassfedcollagen Bone Broth -https://geni.us/bone_broth 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 response to 2 recent episodes that have been extremely popular Angela is bringing together the information from her guests Dr Amy Killen and CEO of Red Light Rising James Strong  about  the benefits of red light and near red light therapy She discusses the effects of red light therapy on skin health and hair growth and the profound impact red light therapy has on cellulite – estimated to affect 90% of women. This is an informative episode that brings together pertinent information about both the benefits and the most effective protocol to put in place for red light therapy at home.   KEY TAKEAWAYS Skin Red light therapy causes the mitochondria in your cells to be able to make more ATP It benefits your hair and skin and can be part of your routine at home It will improve the texture, tone and brightness of your skin over time. Red light and near red light therapy helps to build the mitochondria in our cells which can then produce more energy, decrease inflammation, help to build the cell defences and increase resilience. Red light therapy is a non-invasive and effective way to rejuvenate the skin and help slow the process of ageing. It stimulates both collagen and elastin production and reduces the appearance of fine lines, scarring and veins. Red light therapy has been shown to lessen the signs of damage to the skin including sun damage and that of UV light, reduces wrinkles and enhances the production of collagen Using red light to enhance skin health When you are standing in front of the light and have full body coverage a treatment time of 15 minutes is the optimum time to enhance skin health. The farther away you are (50 to 100cm) the longer the treatment time required. Consistency is very important you should use the light a minimum of 3 times a week with the optimum being 5 to 6 times a week for 15 minutes The red light encourages nutrient delivery to the area where the light is shining Using a derma roller and red light together is a positive and effective protocol to have in place. Cellulite Red light therapy has been shown to have a profound effect on cellulite Red light therapy combats cellulite in 3 different ways: Bolsters the production of collagen and elastin and support the fibrous support network that surrounds the cells. Improves blood circulation and blood vessel health in the area Causes fat cells to release their fat into the blood which can then be burnt off. Hair growth Red light can be used to enhance hair growth and has also been shown to help with the regrowth of hair. Red light therapy helps hair stay in the growth phase. The more direct the light to your head the better. It enhances energy within the hair cells and it prolongs hair life cycles, it promotes your hair to grow more quickly. For hair, there have been several studies that show red light therapy is effective in slowing hair loss and promoting hair growth. The red light needs to be able to get to the scalp to make a difference. Using it consistently is the key to achieving the optimum results.   BEST MOMENTS ‘I do a meditation with the red light on my face – it’s one of my favourite things’ ‘It’s upsetting for women when they lose their hair’ ‘Within days you will notice the difference in your skin and in 2 weeks you will see younger-looking skin’ ‘Putting vitamin treatments onto the skin prior to the red light therapy will enhance further the positive effects’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  Dr Amy Killen Instagram Dr Amy Killen website Dr Amy Killen Facebook Red Light Rising website James Strong 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  

‘If you are relaxed and ready for sleep you are increasing your chances of effective sleep’ Angela is with Dr Greg Potter PhD who is a specialist in sleep and nutrition optimisation. He is passionate about finding solutions for those experience sleep fragmentation and sleep deprivation and in this fascinating episode packed with useful content explains how sleep patterns are established and the factors that impact on the type and duration of sleep individuals achieve. They discuss in detail the importance of a good pre-sleep routine and understanding whether you are a night owl or early bird, listen in and learn.   KEY TAKEAWAYS Most people understand that it’s important to be exposed to high-intensity light during the day and that regular exercise impacts on how quickly you fall asleep. A sleep diary can be an effective way of tracking sleep patterns to identify issues and bedtime restriction therapy can be used to improve sleep efficiency. In a healthy person cortisol peaks in the day and declines in preparation for sleep. It’s vital to have a good pre-sleep routine and undertake activities that help quieten the mind. Before you wake there should be a spike in cortisol, it is part of a rhythmic process that is preparing your body to be able to cope with the activities of the day People who are not in optimal health experience lower amounts of cortisol in preparation for the day and a higher level at night-time which impacts on sleep. If you are an A-type personality research has shown making a detailed ‘to do’ list in preparation for the next day can aid restful sleep. Different chronotypes such as night owls and early birds respond in different ways to the stimulus that impact on circadian rhythms. If a couple are differing types, and it is extreme, a sleep divorce – where you sleep in a different bed to your partner may be the solution. It’s vital to look for a solution that is manageable for both partners as sleep deprivation and disrupted sleep have a huge impact on people’s daily lives There is not a one size fits all for sleep duration and it changes during your life span. The amount you need, as an individual change, continually but when you extend and improve your sleep then you will improve cognitive function. When co-ordinating sleep timing its vital to understand the different timing constructs. The social clock -the timing of the day The environmental clock – the earth about its axis The biological clocks –  that bring the changes to rhythms in our biology People differ in the timing of these clocks and this manifests itself as differences in chronotype. During the biological night time, your body is synthesising melatonin during daytime the amount of melatonin produced is almost zero and you are ready for activity.   BEST MOMENTS ‘Adolescents naturally shift to a later wake time and research has shown that later school start times would have a huge and positive impact not only on adolescents but on wider society’ ‘Physical activity is a key driver for anyone wanting to achieve optimum sleep’ ‘You can’t oversleep you can only sleep as much as you need’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  Greg Potter 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 James Strong, CEO of Red Light Rising a company that manufactures red lights. Red light therapy has been extensively studied and the benefits are well documented with the use of red-light therapy continuing to gain in popularity as its benefits are communicated more widely. James and Angela discuss how red light and near red light works on our bodies at a cellular level and the extensive benefits of consistently using a red light as a part of your regular routine to aid your body. Angela, who uses a red light as part of her daily routine explores with James how to maximise the positive impact of red light and the different ways you can and should use a red light to enhance your day to day energy levels and support your body’s recovery protocol. This is a fascinating episode listen in and find out more.   KEY TAKEAWAYS The lights are all focused on 2 particular wavelengths - 660 and 850 nanometres - these  are the wavelengths proven to stimulate the most mitochondrial The red light penetrates around 1.5cm into your skin and the near-infrared penetrates around 5 cm into your body allowing your muscles and organs to benefit. Red light therapy has been extensively studied and the benefits are well documented. If you are trying to establish your circadian rhythm then using the light at sunrise and sunset is preferable as it will increase your circadian marker. Using a red light in the environment around your computer will compensate for the blue light of the device. For skin health consistent sessions will promote collagen synthesis and encourages blood flow bringing nutrient delivery – the skin will rejuvenate more quickly. There are benefits for hair as the light enhances the energy around the scalp prolonging the life of individual hairs and promotes the growth of more hair follicles resulting in thicker hair and more hair on the scalp. Red light can enhance testosterone production if used consistently and for females there are enhanced benefits for fertility. Sleep – latency and deep sleep can be improved through the use of red light and good light hygiene. The enhanced cellular energy and collagen synthesis fibroblast formation as a result of red-light usage enhance the body recovery protocol. It’s easy to train hard one day, it’s about being able to recover to be able to train hard the next day and consistent use of red light can make the difference in recovery and maintaining a training schedule successfully.   BEST MOMENTS ‘It’s a  great mechanism to promote hair growth’ ‘A near-infrared light is where the magic happens’ ‘With red light you are enhancing ATP production, giving your muscles more energy’ ‘Using the red light with a derma roller will result in less inflammation’   VALUABLE RESOURCES High Performance Health podcast series\  Red Light Rising website James Strong 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      

The keto diet can be a great way to gain focus improve performance and lose weight but how can you tell if its right for you? Angela explores in depth the ketogenic diet, it can boost mental and physical energy but for some, the keto diet may not be suitable and in this episode, Angela shares her expertise and knowledge to help anyone look at whether it’s the right diet for them. There are those who seem to be able to eat whatever they want and those who only have to look at a cookie and put the weight on -  it’s all about genetics so checking your DNA is key in understanding who you are and what diet is going to work for you. Listen in and hear about who a ketogenic diet is suitable for and why in this fascinating and informative episode.   KEY TAKEAWAYS The ketogenic diet can be very successful for many but there will be some people it might not suitable for due to the differences in the ways we process carbohydrates and fats. The perfect diet comes down to your genetics, gut health, metabolic demands and your lifestyle. Knowing about key parts of your DNA is vital when you are looking for the best diet for you - there is no one size that fits all. DNA is contained in every cell of our bodies and is ‘like an instruction manual’ for the body to produce proteins. Everything our body does is coded for by our genes and we all have slight variations in the code. You may metabolise something slightly differently from the next person There are also genes that are implicated in the way your body processes carbohydrates and your risk for metabolic diseases such as diabetes and if you are at a higher risk for these a ketogenic diet maybe a good option. You can find the type of diet that’s right for you by looking at your genetics – this will give you your sensitivity to fats, saturated fats, carbohydrates and a host of other information Doing the keto diet the right way - Often people get the keto flu, which typically starts 24-48  hours into the diet. As your body shifts into metabolising glucose to fatty acids, your insulin levels start to drop. When your glucose drops it is a signal to your kidneys to flush out toxins and you can lose significant water weight very rapidly. When focusing on a diet that is low in carbohydrate and high in fat individuals can often also exclude vegetables for their diet and not benefit from the fibres and vitamins they contain. Make sure you are consuming plenty of vegetables Most vegetables are keto-friendly, especially cruciferous vegetables and microgreens that are low on the glycemic register Make sure you are getting the right balance of minerals including sodium, magnesium, and potassium Any electrolyte deficiency must be addressed as it can result in long term damage When you start the keto diet your cortisol levels will be higher and a lighter exercise regime along with sleep hygiene will help to keep cortisol levels lower When you are sleeping you release leptin and this helps burn fat while in sleep it also helps stabilise your appetite the next day and with adaption to a higher fat-based diet. Ketones are molecules your body produces when you are in fat-burning mode The goal of the ketogenic diet is to get the body to produce the ketones for itself When you are on a keto diet you will be burning more fat for fuel   BEST MOMENTS ‘I’m a firm believer that your genes are not your destiny’ ‘If you do have the FTO gene (the fatso gene) do not despair, it’s all about the expression of those genes’ ‘As you are releasing your body fat during the keto diet, you are releasing toxins stored in the fat back into your body, to help counteract this you can take activated charcoal to help your body’   VALUABLE RESOURCES High Performance Health podcast series\ The Blue Zones book by Dan Buettner Boundless book by Ben Greenfield bit.ly/smart-sleeper Transform your sleep bit.ly/dnaoptimization  DNA optmization      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 fascinating episode, Angela’s guest is Dr Amy Killen an anti-ageing and regenerative physician specializing in sexual optimization, aesthetics and integrative medicine. Amy shares a variety of the best approaches and explains how and why each strategy is important in treating or maintaining healthy skin, hair and sexual vitality. The tools and therapies used for skin and sex are very similar – stem cells, light therapy and PRP are all used in a range of different ways to keep skin and hair healthy and maintain sexual vitality. This is a great opportunity - to not only hear about effective maintenance strategies, and treatments but also to hear about how and why they work.   KEY TAKEAWAYS Sexual health and vitality Mind your mind – for all of us our biggest sex organ is our brain and being in the right mindset is vital so that you are ready to have sex. We are designed to have sex when we are relaxed and not stressed. Keep healthy - You need good blood flow and cardiovascular health Nitric oxide - Increase and maintain your nitric oxide levels. We all make nitric oxide and it facilitates the widening of blood vessels. Your body is also able to convert the nitrate you take in through food into nitric oxide Optimise your hormones - Levels of hormones drop with ageing, keep hormones at an optimal level PRP - Use therapies such as the ‘O’ (orgasm) shot and the ‘P’ (Priapus) shot which is traditionally administered using PRP Shockwave therapy - treatments for both men and women that involve red light therapy and sound wave therapy can help restore sexual health. Skin and Hair The tools used for skin and sex are very similar – stem cells, light therapy and PRP Women increasingly lose their hair and red-light therapy can be a really effective treatment. Red light therapy increases ATP production in your mitochondria. Platelet Rich Plasma (PRP) is great for skin,  hair and sexual function and can be used in a variety of ways to keep skin and hair healthy. From the age of 25 onwards your body begins to make less collagen, elastin and hyaluronic acid. Collagen gives skin water retaining abilities Elastin gives the bounce back Hyaluronic acid – helps your skin to retain water The sun remains the number one cause of ageing. It's vital that you use a sun block every day. Sugar is one of the worst things you can do for your skin, hair and sexual health, It gets in and breaks down the structure of your skin, as you get older you are making less and breaking down more. Avoiding sugar, using sun block, being healthy in body and mind along with completion of a maintenance routine are the steps anyone can take to age more slowly.   BEST MOMENTS ‘It’s a circus for your vagina’ ‘Causing a small amount of microtrauma, done in a safe way can be helpful in keeping your skin in continual regeneration phase’ ‘As you age the bones in your face change and the fat pads move exercise is not going to change this, it’s part of ageing.   VALUABLE RESOURCES High Performance Health podcast series\ Dr Amy Killen Instagram Dr Amy Killen website Dr Amy Killen Facebook   ABOUT THE GUEST Amy Killen MD Amy Killen MD is an anti-ageing and regenerative physician specializing in sexual optimization, aesthetics and integrative medicine. Board-certified in emergency medicine with ten years of ER experience, Dr Killen saw the impact of unchecked chronic disease and disability from the front lines before transitioning to anti-ageing and regenerative medicine.   An international speaker, clinical practice owner, medical director of a national regenerative medicine physician training course, author, and frequent media guest, Dr Killen has become an outspoken advocate for empowering patients to look and feel their best by merging lifestyle modification, hormone optimization, personalized medicine and regenerative therapies.   CONTACT DETAILS Dr Amy Killen Instagram Dr Amy Killen website Dr Amy Killen 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  

This week, Angela is in conversation with Darryl Edwards, otherwise known as The Fitness Explorer, the founder of Primal Play, a company founded on the mission to “change lives through play”, and the bestselling author of ‘Animal Moves’ This is a fascinating episode in which Darryl shares some incredible advice designed to get your metabolism flowing, and to keep you fit, without the pressure on, and reliance of, regular exercise sessions. Darryl’s entire approach is about keeping you moving throughout the day, and it all begins with a concept called “Movement Snacks”... KEY TAKEAWAYS Exercise is a modern construct developed to supplement the lack of physical activity in our day-to-day lives. Exercise has become a far more important way, to modern humans, to achieve the sense of locomotion and physical activity we need in a given timeframe. Even if you are exercising for around sixty minutes per day, if you’re sitting for multiple hours, this can undermine any of the effects of your physical activity. Darryl calls his prompts for movement, “movement snacks”; small ways in which we can force ourselves to move more, and by doing so, create a constant impetus to abstain from being sedentary. Some of the best and most simple ways of doing this are: Drink more water. This can force you to take more toilet breaks. And use a toilet on a different floor. When you’re on the phone, make sure you’re not sat down. Instead of meetings at a table, why not walk and talk? Walk to work if you can do so We are constantly told to avoid foods that cause spikes in insulin, but nature has given us another way of managing this: physical activity, which causes muscle contraction. When you are hungry, your body will force you to eat. When you are tired, your body will force you to sleep. But nothing will force you to exercise. By exercising, we are becoming far more proactive than we sometimes realise. Feel-good hormones are generally associated with physical activity. This is why exercise is so often recommended as a way to combat depression. The word “exercise” itself, and even the phrases associated with it, such as “no pain no gain”, carry with them negative, painful connotations. This is partly the reason why so many are instantly, psychologically switched off when it comes to exercise. 75% of UK children have less time out side than prison inmates. 1 in 7 UK children have never spent time in an outdoor space. Lethargic activity, such as technology-based interactions are driving a surge in health problems in the next generations, and needs to be addressed. Adult play, the gamification of exercise for adults seeking to keep active, is difficult to maintain. To keep it going, Darryl recommends: Download Darryl’s free eBook ‘On The Importance Of Play’ (available on the Primal Play website) By becoming more playful, you will automatically think of more ideas for movement Engage with the activities created by Darryl on Primal Play, which will help you to engage your creativity When engaging in social activity, your effort is naturally increased, but also your endorphins are greatly increased by engaging in physical activity with someone else, especially when it’s rhythmic. BEST MOMENTS ‘2000 years ago there was no need to exercise’ ‘It’s about integrating your day with movement’ ‘I wanted to know why. What does it do at a biological level; at a physiological level?’ ‘Movement is medicine’ ’The process is what’s important, not the outcome’ ’There are so many obstacles in the younger generation’s way’ ‘Endorphins are released immediately with play; not at the end’ VALUABLE RESOURCES   The High Performance Health Podcast – Omny Primal Play - https://www.primalplay.com The Fitness Explorer Facebook - https://www.facebook.com/fitnessexplorer Darryl Edwards Instagram - https://www.instagram.com/fitnessexplorer/ Darryl Edwards LinkedIn - https://www.linkedin.com/in/fitnessexplorer/   ABOUT THE GUEST Darryl Edwards is a Natural Lifestyle Educator, movement coach, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process.Check out Darryl’s TEDx Talk “Why working out isn’t working out” at www.primalplay.com/tedxDarryl is the author of several award-winning books including Paleo Fitness and Animal Moves. His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men’s Fitness and he has featured on the BBC TV documentaries Eat to Live Forever and Doctor In The House.   ABOUT THE HOST Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks 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. Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing. Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you. CONTACT METHOD Angela Foster’s Website angela@angelafosterperformance.com