High Performance Health

Angela brings together a range of ways to optimise your energy and productivity as we work our way through lockdown 2.0. There are challenges for everyone from the line between work and home life becoming blurred to the restrictions about getting out and about so being self-motivated is vital for productivity. Improving productivity, mood and energy are all important if you want to move forward and this episode provides great information and content for anyone who wants to adopt the routines that will make a difference.   KEY TAKEAWAYS Never hit the snooze button – you will move into a new sleep cycle that you can’t finish so you will feel worse. Meditation helps to reduce stress, clear the mind, energise and increase productivity. Create a captcha list for everything that needs doing and transfer items over to your daily schedule. Deadlines are the best productivity hack, it’s important to always set a completion time for any task. Exercise is anti-ageing, enhances your mitochondria, is brilliant for your metabolism and keeps you smart. The natural spectrum of the suns light is vital to well-being and is important for circadian alignment. Avoid carbohydrates at lunch because they affect blood sugar can be the cause of the post-lunch slump. Set an end time for work and write a captcha list of what you need to do next to clear your head. Practising gratitude is hugely important and is amazing for your health and your productivity tomorrow is dependent on today. It’s the power of the 1% gains that can really make the difference.   BEST MOMENTS ‘Meditation helps to make you more productive’  ‘I give myself an end time for the task because time expands with the task to be completed’ ‘Recovery is very important to your productivity’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Female Bio Hacker 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 Female Bio Hacker                              

Angela goes solo in this episode and discusses how you can burn more fat and enhance your metabolism. To burn more fat and keep lean you need to keep inflammation low and control blood sugar variability. Keep moving and get your 10,000 steps a day, complete strength training at least twice a week with some HIT training and focus on getting enough sleep and eating a plant-based diet. Follow Angela’s advice and you will be able to turn your body into a fat-burning machine.   KEY TAKEAWAYS The quickest way to lose weight is to reduce the amount of food you put into your body from carbon sources You need to burn fat preferentially as a fuel instead of glucose. Clean up your diet and reduce inflammation. Inflammation is a huge issue and linked to many chronic diseases. Control your blood sugar variability. When the body has blood glucose it can either store it in the liver and muscles or as body fat. If you are looking to burn fat mastering blood sugar variability is key. if you are consuming foods rich in STAC’s this enhances the activities of sirtuins. You must be continually moving and strength training should be done 2-3 times a week Completing around an hour of exercise daily will increase your metabolic rate 7 fold You can enhance your metabolism by doing 60 seconds of exercise prior to eating as this has been shown to lower insulin resistance. The original stubborn fat 1.0 protocol developed by Lyle McDonald can be very effective in weight loss. Being under slept has been shown to affect weight loss directly and achieving good sleep is a huge factor in weight loss.   BEST MOMENTS ‘You need to continually change the exercises you are doing’ ‘Whole food sources of carbohydrate are much better for you’ ‘The primary cause of inflammation is processed vegetable oils’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  The Calorie Myth - Jonathan Bailer The Sirt Food Diet - Aiden Goggins Why We Sleep -Matthew Walker Female Bio Hacker 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 Female Bio Hacker

Angela talks to Boomer Anderson, founder of Decoding Superhuman who works with high-performance professionals and entrepreneurs across the world to optimise health and performance. As someone who is dedicated to changing the world Boomer works with clients as the Archimedes lever enabling entrepreneurs to change the world through their own health optimisation. In this episode, they discuss in detail Methylene Blue which is recognised as powering the production of ATP. ‘Just Blue’ and ‘Blue Cannatine’  contain methylene blue and it’s this that makes users tongues blue. In this fascinating episode find out about how to work smarter and achieve more with increased energy and alertness.   KEY TAKEAWAYS You are the health of your organs and we test people at a cellular level to understand what they need Methylene blue is anti-viral and anti-fungal. With Just Blue you don’t have to worry about caffeine intake and the effects will last for between 4 and 6 hours. You can use it for mental focus and strategic thinking as it enables you to access memory and think from a wider perspective. Blue Cannatine is the best if you want to get into a sustained flow state Just Blue gives you the boost you need without a time constraint. A troche is a small square lozenge and its recommended to begin with a half troche. If you are smaller you may not need to take as much and if you have a lot of muscle mass you may need more. People who are heavy meditators tend to need less. Each Blue Cannatine troche contains nicotine, caffeine and hempcanna. Most of the population use blue for very specific tasks to get things done in the best way. Measure, and focus on getting the data about you right so you know how to move forward. Stress well ‘how do you perceive stress?, how can you build resilience? Meditation is the most effective way to build resilience. Your brain functions at its best when sleeping so your quality of sleep will determine everything else in your day.   BEST MOMENTS ‘Are you aware of what you are eating, sleeping and the level of stress you have?’ ‘If you need that little boost to your mind in the evening it can easily be there with ‘Just Blue’ ‘Blue is the new smart’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Decoding Superhuman website Pure Health-Supplements   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 Roger Snipes top British Body Builder, fitness competitor, personal trainer and health biohacker. They share great tips and advice on from the importance of affirmations through to effectively using a PMF mat along with the importance of mindset in this inspiring episode. Roger also discusses the importance of gratitude and why everyone should think more carefully about what they are grateful for on a daily basis because it is gratitude that is both magical and powerful potentially changing how you feel in a single moment and moving your life forward in a positive way.   KEY TAKEAWAYS You can take something and change how you look at it. It’s the same thing from a different perspective. Visualisation is a powerful tool and if you can connect with your visualisation you are in a state of flow. I focus on a smaller amount of reps and more weight, as the muscle goes up the fat comes down For joint strength and mobility, you can effectively use red light therapy and PMF. Molecular hydrogen water can be a good way to start the day and taking Nanovi helps with the protein folding process, reduces oxidative stress and helps with sleep at the end of the day. Meditation is a performance hack to make you better at life. NLP is powerful in the changing of mindset with discipline the initial step in creating routines. Gratitude should be the foundation of your goals. Having affirmations is a great form of motivation without directly thinking about motivation it’s encoding the positive message within yourself without external prompts. If you have gone backwards you can reverse engineer to look at the situation and ask what you can do about it. If you have the basics you are in a positive place and have enough. Gratitude has the power to change how you feel in a moment.   BEST MOMENTS ‘Affirmations give you energy for the day’ ‘You have a slot for something and nothing should deviate from the plan’ ‘It’s a blessing that I’ve always been able to train’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Roger Snipes Facebook Brian Tracy website Steven Pressfield website Limitless - Jim Kwik  Female Bio Hacker 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 Female Bio Hacker

In this fascinating episode, Angela talks with Shawn Wells, product formulator and expert in performance nutrition, longevity, fitness and supplementation. Biohacker and Keto authority Shawn shares great insights into how to explore keto and find what works for you, the importance of fasting and optimising adaptogens to build resilience. He also explains why it’s so important to find your authentic self and grant yourself grace because we are all who we are meant to be and its adversity that brings inner strength and gratitude that brings impact and meaning to our lives.   KEY TAKEAWAYS There are many different ways to explore keto, there are no rules it’s all about you exploring you and what works for you. Ketones are a healthy alternate fuel source,  in the paleo period we would be have been metabolically flexible with 50% of our fuel ketones. With wholefoods you will feel less tired and fuller when you eat, you will be eating to live rather than living to eat. The discipline that comes with fasting can help in a variety of ways across all areas of your life. You have to be able to enjoy life and give yourself grace - eat healthily for 95% of the time and for the other 5% eat food that makes you happy. You should be looking to optimise your body and resilience through adaptogens. Mitochondria are the key to everyone’s health; ‘the next keto is mito’. Breathwork and gratitude will make an impact on your life. If 95% of your life is amazing you should be grateful and the 5% that isn’t so great is what gives you stronger resilience, empathy and compassion, it gives you the why in your life If we didn’t have adversity we wouldn’t have inner strength and purpose. Everything that happens is what gives you your why.   BEST MOMENTS ‘A ketogenic diet was my solution, it worked dramatically for me’ ‘Grant yourself grace, you are who you are meant to be and you are beautiful inside and out’ ‘You won’t feel owned by food anymore’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Shawn Wells website Ingredientologist Instagram      ABOUT THE GUEST   Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on Health Optimization. He has formulated over 500 supplements, food, beverages, and cosmeceuticals and patented 10 novel ingredients and is now known as the Ingredientologist - the scientist of ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counselled thousands of people on natural health solutions such as keto, paleo, fasting, and supplements. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumour. As a world-renowned thought-leader on mitochondrial health, he has been paid to speak on five different continents. His insights have been prominently featured in documentaries, nationally syndicated radio programs, and regularly on morning television. His expertise can help any health-conscious individual to better manage stress and experience higher performance and more energy through utilizing his practical holistic solutions. 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 and Alex Manos continue with their in-depth conversation and in this episode focus on modern psychedelics and how it offers an opportunity to assess trauma from a completely different perspective. Your mind and emotions are intrinsically connected and Alex explains why the most important aspects of your health are not physically based but mind-based and how modern psychedelics can bring the opportunities to address and process life events allowing any individual to move forward.   KEY TAKEAWAYS A lot of us suppress our emotions as part of conditioning in today’s society We all have storms, emotions and energy within us that is contributing to our resiliency and health. The psychedelic session made me feel like I was out of my body but in the cosmos somewhere. I experienced a disconnection that helped me to appreciate the strong connections I have in my life, the psychedelic experience helped me to see the real connections in my life. It’s a dissolution of yourself and having no boundaries, you are energy, everything and everyone. We are all from the same place, whatever you want to call that place and we are a projection, wearing a mask and playing a role that is placed upon us by society. The most important parts of health are not physically based but mind-based. When there is trauma in a life story it can manifest as a physical illness further on in life. Your mind and emotions are interconnected. Trauma is energy that wasn’t discharged at the time of the event and subsequently becomes stored in the nervous system of the body. To achieve an equilibrium the body needs to discharge the energy Modern psychedelics is about assessing trauma from a completely different perspective.   BEST MOMENTS ‘It was life-changing – the breathwork session’ ‘It was an experience that was so profound and so moving’ ‘We are so in our own story we are blind to it and we need structure to be able to be within it’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Alex Manos website How to Change Your Mind - The New Science of Psychedelics by Michael Pollan           ABOUT THE GUEST Alex Manos   "Alex is a mentor, lecturer, coach and clinical. He is an Institute For Functional Medicine certified practitioner, with an MSc in Personalised Nutrition and a BSc in Nutritional Therapy. He is also a personal trainer with various qualifications in corrective exercise and performance enhancement. Alex is currently finishing his studies to become a transformational life coach, as well as starting his studies in breathwork currently completing the Oxygen Advantage Certification and about to start studies in transformational breath. Finally, Alex has a keen passion and interest in psychedelics and uses the concept of resilience to create a truly holistic approach to health and performance."    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 Alex Manos - mentor, lecturer, coach and functional medicine practitioner. Alex uses the concept of resilience to create a holistic approach to health and performance and in Part 1 of this 2 part interview, he discusses with Angela physical, mental, emotional and spiritual resilience. In this fascinating in-depth look at what it truly means to be resilient Alex explains how being resilient is all about flexibility and being able to adapt to the needs placed upon us. If you can understand how to develop a strong sense of self and build your resilience then you will be able to put your best self forward and thrive.   KEY TAKEAWAYS Physical resilience is our ability to bounce back from an adverse event and is related to areas such as cortisol levels, blood pressure and blood glucose. Homeostasis is achieving a set point which you seek to maintain. Allostasis is the idea that we have to adapt according to the circumstances and environment to maintain homeostasis. Allostatic overload is the concept that when the stress system has been overwhelmed, you no longer return to the set point. View stress holistically, there is controlled stress and uncontrollable stress, you should be looking for resiliency for the things you can’t control. Self-awareness is a foundational element for resilience because you need to be aware of what is going on for you both internally and externally to understand where you are. Resilience is flexibility in everything, it’s about being able to adapt to the needs that are being placed upon us. Emotional resilience is being able to regulate your emotional state during challenging times. We can cultivate positive emotional states consciously such as gratitude and love and this has an impact on our HRV, immune system and stress. Spiritual resilience is about understanding your needs and having a purpose in your life. You need to understand what your values are and what’s important to you.   BEST MOMENTS ‘We are with every client trying to build or cultivate resiliency’ ‘Emotional resilience is being able to regulate your emotional state during challenging times’ ‘Meaning can come from adversity and can build our resilience’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Alex Manos website Resilient by Rick Hanson       ABOUT THE GUEST Alex Manos   "Alex is a mentor, lecturer, coach and clinical. He is an Institute For Functional Medicine certified practitioner, with an MSc in Personalised Nutrition and a BSc in Nutritional Therapy. He is also a personal trainer with various qualifications in corrective exercise and performance enhancement. Alex is currently finishing his studies to become a transformational life coach, as well as starting his studies in breathwork currently completing the Oxygen Advantage Certification and about to start studies in transformational breath. Finally, Alex has a keen passion and interest in psychedelics and uses the concept of resilience to create a truly holistic approach to health and performance."    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 Tony Wrighton, histamine intolerance journalist, Sky Sports Presenter and host of ‘The Zestology Podcast’. Both Tony and Angela are passionate about optimising their health and in this wide-ranging conversation, they discuss a variety of hacks to improve your health including natural hacks they are personally exploring that can easily be tried by anyone wanting to enhance their health. In this episode packed with valuable content, they discuss topics including hormones throughout the menstrual cycle, the importance of protein, respecting recovery as a key part of your routine and Tony’s passion project histamine intolerance with great advice on how to test and understand any histamine intolerance.   KEY TAKEAWAYS When you have been pushed to a position of ‘burn out’ the time it takes to rebuild shouldn’t be underestimated. When you are in a position where your body is trying to stimulate cortisol production it will eventually compromise immune function. You have to learn to fully respect recovery and its importance in your routine. When you have an iron deficiency it negatively impacts any nootropics you may take. Sometimes you need a gentler workout, depending on how you feel and what you’ve done. As hormone levels start to drop, into your forties, It’s vital to make sure you are getting enough protein, stimulating muscle protein synthesis through eating protein and doing resistance training. The more muscle fibre you have the better your oestrogen levels are. A histamine intolerance is when you create too much histamine in the body. Some foods have histamine and some foods create a histamine reaction Freshly prepared food is best for anyone who has an intolerance of histamine. You can reduce histamine in your diet and then gradually work back towards a more normal diet. Nutrition is a very important aspect of managing histamine levels and you can effectively test to see if you have a histamine intolerance. Your histamine levels are influenced by the foods you eat and focusing on the quality of your food can make a positive difference.   BEST MOMENTS It’s definitely different for women because of the fluctuating hormones throughout the month’ ‘It’s about getting more in tune with yourself and understanding what you should be doing’ ‘If you continue to push hard you get the opposite effect’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Zestology Podcast Tony Wrighton 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 with Richie Bostock a leading figure for Breathwork across the world. He wants everyone to understand the power of a tool that everyone has – your breath. In this episode, Richie talks with Angela about how to not only get started with Breathwork but also the transformative effect it will have on your life. The way you breathe affects every system and function of your body so how you breathe has a direct effect on your physical, mental and emotional well-being and this is a great opportunity to understand more about how you can use the breath purposefully with extensive advice and information.    KEY TAKEAWAYS Moving straight into action when you wake can move you to a spike in stress. You can slowly wake up by taking 10 slow deep breaths and then relax and sigh out. Each lever of the breath is so delicate it can completely transform an experience. Everyone’s relationship with their breath is very personal and very different. To down-regulate your nervous system you can use a slower form of breathing. Learn to become more delicate and ration your breath when using a slower breath-form. When you inhale or exhale as much as you can you are introducing tension because you are working at the extremes. A healthy breath range is usually around 9 to 12 breaths per minute but most people will be in a range of around 12 to 16 breaths per minute. Breathing is a behaviour and understanding the emotional aspect will make the biggest difference. When you are stressed you incorporate secondary breathing muscles to support the potential of the fight or flight mode. The way that you breathe reflects how you are feeling. Breathwork is energy work and does affect the energy systems.   BEST MOMENTS ‘The breath is rhythmic and quite fast-paced’ ‘Your breath is intimately linked to your nervous system’ ‘Pay attention to how it feels to breathe and you will find a subtle difference between the yes and no breath’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Exhale - Richie Bostock The Breath Guy Instagram The Breath Guy website Flourish App Details   ABOUT THE GUEST   Richie Bostock Guest Bio   Richie Bostock, or “The Breath Guy”, is a leading figure and evangelist for Breathwork, the next revolution in health and wellness. He is a Breathwork coach, author and influential speaker. His mission to spread the life changing possibilities of Breathwork to the world.    Having worn many hats, from a corporate management consultant to digital entrepreneur, Richie eventually discovered Breathwork which was a catalyst for a life changing journey that completely shifted his own perspective and beliefs on the potential for human beings. Richie spent years traveling across five continents learning from many of the modern day masters of Breathwork. He continuously witnessed the transformative effects of when people became aware of their breathing and started to use it as a tool to create physical mental and emotional benefits. This free medicine is available to everyone and it's Richie’s mission to remind the world how to breathe with purpose.   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 Dr Jay Wiles a clinical health psychologist who works with individuals looking at the interconnection between mind and body They discuss HRV and how the variation in time between heartbeats is the best singular insight into the nervous system. Modulation of the nervous system is about taking reconditioning and taking control as HRV regulation is about self-awareness and self-regulation. Dr Jay explains how to optimise and modulate your HRV to be in control of your nervous system in this fascinating and informative episode.   KEY TAKEAWAYS If you choose to use a wearable then you need to understand how to interpret the data you are collecting. Know what you are measuring and how to measure it Your ability to modulate HRV demonstrates control of the nervous system and is more important than a higher or lower HRV. HRV is the best singular window to view the nervous system function. HRV provides the opportunity to see whether the sympathetic nervous system is in fight or flight and if the parasympathetic response is being used. You need to be able to modulate the nervous system You have to use your physiology to be aware of the stress responses in the body Your breathing rate can help to modulate your HRV Breathing very slow and low helps to stimulate and stretch the vagus nerve. There are many advantages to being able to optimise and modulate your HRV well. Modulation of HRV is affected by certain types of exercise HIT training is effective and you can track your HRV to determine how effective the exercise has been. The sympathetic nervous system can help when you face stressful situations The key is being able to regulate your HRV at will then you will be in control of your performance. There are many variables that can affect the baseline of your HRV so tracking and reviewing a two week period provides a good insight into what your baseline is. If you are tracking be consistent and understand what affects you.   BEST MOMENTS ‘With REM sleep your heart rate increases, because this is the time when you are dreaming’ ‘Having a higher heart rate variability is associated with better performance’ ‘HRV is information it’s what you do with the information that makes the difference’   VALUABLE RESOURCES High Performance Health podcast series\ Transform your sleep DNA optimization  High Performance website  Dr Jay Wiles website Thrive-Wellness 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