Afleveringen
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What if stress wasn’t your enemy—but your most underutilized superpower? In this deeply inspiring episode, Angela sits down with Jeff Krasno—co-founder of Wanderlust and Commune and author of Good Stress—to explore the revolutionary idea that the right kind of stress can become your greatest ally in health, healing, and personal transformation.
Jeff shares his raw and relatable journey from burnout and pre-diabetes to total life realignment—using fasting, breathwork, spiritual philosophy, and muscle building not just to lose 70 pounds but to become the man, father, and leader he always knew he could be. This conversation is packed with actionable tools, soulful perspective shifts, and the science-meets-spirit strategies to help you realign your body, your mind, and your mission—starting today.
KEY TAKEAWAYS:
Wellness Is a Process, Not a Product: True health is found in dynamic balance—not perfection—and it evolves moment by moment.
You Are Not Your Story: Jeff explains how spiritual and scientific insights helped him break free from old identity patterns and emotional eating.
The Power of Good Stress: Fasting, cold therapy, strength training, and tough conversations can all act as ‘positive stressors’ that build resilience and growth.
Muscle: Your Metabolic Powerhouse: Muscle isn’t just for strength—it’s a hormone-secreting, glucose-clearing organ that supports mood, metabolism, and brain health.
Reclaiming Food Freedom with Fasting: Jeff shares how intermittent fasting helped him pause emotional cravings and reconnect to choice and presence.
The Art of Stressful Conversations: Learn Jeff’s powerful tools for emotional regulation and true connection—like steel manning, sonder, and active listening.
TIMESTAMPS AND KEY TOPICS
00:00 – Introduction
07:28 – Rewriting Your Story
11:59 – Meditation and Identity Deconstruction
18:20 – When Your Brand Doesn’t Match Your Lifestyle
24:51 – The Transformational Power of Fasting
30:26 – What Motivated Jeff’s Transformation
37:51 – Metabolic Flexibility & Muscle as Medicine
45:15 – Emotional Resilience through Stressful Conversations
54:33 – Health, Wealth & Happiness Now
58:47 – Where to Find Jeff & His Work
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
A BIG thank you to our sponsors who make the show possible:
Timeline Longevity for cellular energy and muscle strength. For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10
ABOUT THE GUEST
Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast, interviewing a wide variety of luminaries from Deepak Chopra and Marianne Williamson to Matthew McConaughey and Gabor Maté.
His latest venture expands Jeff’s personal story and protocols into a book,Good Stress: The Benefits of Doing Hard Things (Hay House, March 2025). The book dives deeper into the concepts from the course, distilling insights from over 400 podcast conversations Jeff has conducted, along with his personal experiences applying these ideas to transform his own health. It explores deliberate, self-imposed behaviors that promote social, psychological, and physical well-being, offering both a philosophical exploration of true wellness and practical steps to achieve it.
Jeff’s book: Good Stress: The Health Benefits of Doing Hard Things https://www.amazon.com/Good-Stress-Health-Benefits-Things/dp/1401993958
https://www.instagram.com/jeffkrasno/?hl=en
https://www.jeffkrasno.com/
https://www.onecommune.com/
https://podcasts.apple.com/us/podcast/commune-with-jeff-krasno/id1409479503
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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What if the secret to longevity, fat loss, and hormonal balance wasn’t a punishing workout—but a powerful, restorative walk? In today’s Bite Size episode, Angela shares a clip from her conversation with health renegade Mark Sisson, where they bust the myth that running is the pinnacle of fitness. Mark, once one of the top marathoners in the U.S., reveals why he hasn’t run a mile in 30 years and how walking became the foundation of his health philosophy.
From cortisol-driven fat gain to the myths propagated by the shoe industry, this eye-opening episode will make you rethink your relationship with movement. If you're a woman in midlife craving more energy, fewer injuries, and a smarter approach to fitness—this one's for you. Tune in to discover why you were truly Born to Walk.
KEY TAKEAWAYS:
Walking Reduces Inflammation: One of the most accessible ways to lower cortisol and support blood sugar.
Running Can Be Catabolic: Chronic running often leads to muscle breakdown and fat storage due to elevated cortisol.
Fat-Burning Secret: Walking helps you burn fat instead of glycogen, supporting better body composition.
Rethink Endorphins: Many people don’t love running—they love the feeling after and the label it gives them.
Sprinting + Lifting = Longevity: A minimalist combo of walking, sprinting once a week, and strength training wins for healthspan.
TIMESTAMPS AND KEY TOPICS:
0:01 – Introduction
1:58 – Mark on why humans were designed to walk—not run
3:10 – Lymphatic flow, digestion, and the dangers of chronic cardio
5:52 – Runners vs. self-selecting walkers: the psychological shift
8:15 – Mark breaks down how running triggers cortisol and muscle loss
11:09 – Body composition, hormonal shifts, and why women should walk more
13:45 – Cortisol, glucose, and why elite runners struggle with muscle mass
14:30 – The role of footwear in injuries and how minimalist movement restores balance
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Link to full episode https://lnk.to/EP430
A BIG thank you to our sponsors who make the show possible:
Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your first order.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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Zijn er afleveringen die ontbreken?
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If you’re worried about memory loss or have a family history of Alzheimer’s, this episode is a must-listen. Angela sits down with world-renowned neurologist and author Dr. Dale Bredesen to unpack the groundbreaking science behind Alzheimer’s prevention and reversal—even if you carry the APOE4 gene. With over 30 years of research, Dr. Bredesen shares how to optimise your brain health through metabolic flexibility, inflammation control, and personalised interventions.
In this powerful and deeply personal episode, Angela also opens up about her own genetic risk and experience caring for her mum with Alzheimer’s. They explore why cognitive decline is not inevitable and how Dr. Bredesen’s new book, The Ageless Brain, is putting the power back into your hands. Whether you're 35 or 75, the steps to preserve your cognition start now—and the tools have never been more accessible.
KEY TAKEAWAYS:Alzheimer’s Is Preventable and Reversible: Dr. Bredesen explains how addressing root causes like inflammation, metabolic dysfunction, and toxicity can stop and even reverse cognitive decline.
Perimenopause and Brain Fog: Oestrogen loss affects brain energy metabolism, making perimenopausal women more vulnerable to cognitive decline.
Your Brain Runs on Supply & Demand: Cognitive health depends on supporting your brain’s high energy needs while reducing inflammatory load and toxic exposure.
Check Your Cognitive Biomarkers Early: Blood markers like P-Tau217, GFAP, and A-beta42 can reveal risk decades before symptoms appear.
Lifestyle = Medicine: Sleep quality, insulin sensitivity, resistance training, brain stimulation, and even stress reduction all play a critical role.
GLP-1s and Alzheimer’s Risk: While popular for weight loss, these drugs may negatively impact cognition in some people—especially APOE4 homozygotes.
TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction6:48 – Pathogens, toxins, and the real cause of Alzheimer’s
13:32 – Menopause, oestrogen, and female brain vulnerability
24:05 – Judy’s story: reversing cognitive decline for 13+ years
32:18 – Most common risky behaviours for brain degeneration
42:21 – Best exercises for insulin sensitivity and cognition
51:10 – Supplements that protect brain structure & function
54:22 – How to use The Ageless Brain as a practical guide
58:45 – Final thoughts + where to learn more from Dr. Bredesen
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
A BIG thank you to our sponsors who make the show possible:
Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.
Brain Boost: Try Neuro Regenerate at lvluphealth.com/angela and use code ANGELA15 to save 15%
ABOUT THE GUEST
Dale Bredesen, M.D. is an expert in the mechanisms of neurodegenerative diseases such as Alzheimer's disease. He is a graduate of Caltech, and received his MD from Duke University Medical Center. His career has included serving as Chief Resident in Neurology at the University of California, San Francisco, and served as a NIH Postdoctoral Fellow. His faculty position included working at UCSF, UCLA, and the University of California, San Diego. He was the director of the Program on Aging at the Burnham Institute. He was the founding President and CEO of the Buck Institute. He has developed a new therapeutic approach to treating Alzheimer's disease. He is the author of The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline.
Dr Dale Bredesen’s latest book: The Ageless Brain: How to Sharpen and Protect Your Mind for a Lifetime - https://amzn.eu/d/gdrjKQm
https://www.apollohealthco.com/
https://www.instagram.com/drdalebredesen/
https://www.facebook.com/drdalebredesen/
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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If you're navigating midlife and feeling like your body has started working against you—despite clean eating and consistent workouts—this episode is your wake-up call. Angela is joined by functional nutritionist Louise Digby to explore the lesser-known culprits behind stubborn weight, fatigue, and hormonal havoc in perimenopause.
Forget willpower. This conversation reframes weight loss resistance through the lens of gut health, toxic load, and nutrient insufficiencies. From brittle nails and dry skin to unexpected acne flare-ups, Louise uncovers the hidden metabolic and hormonal messages your body is sending—and how to respond with science, not shame.
KEY TAKEAWAYS
Gut Health Trumps Willpower: Many women have gut imbalances without symptoms—but these silent issues can stall fat loss and disrupt hormones.
Toxic Load Sabotages Hormones: Environmental toxins from skincare, pollutants, and food can overwhelm your liver and impair hormone detox pathways.
Nutrient Insufficiencies Are Common: Even with a healthy diet, modern stress and poor soil deplete key nutrients like magnesium, B vitamins, and vitamin D.
Metabolic Clues You’re Missing: Cold hands, brittle nails, poor recovery, and stubborn weight can all signal compromised metabolic health—not laziness.
Histamine Intolerance in Perimenopause: Symptoms like rosacea, joint pain, and sinus issues may be worsened by declining histamine tolerance and poor gut health.
One Size Doesn’t Fit All: Every woman’s root cause is different—testing and personalised nutrition are key to reclaiming energy and vitality.
TIMESTAMPS AND KEY TOPICS
0:00 – Introduction
1:05 – Silent gut issues and how they sabotage fat loss
2:21 – Toxic load: from skincare to hormonal disruption
3:52 – Why good diets still result in nutrient insufficiencies
5:03 – Clues your metabolism is slowing down
6:48 – Top nutrient gaps: B vitamins, magnesium, vitamin D
9:36 – The hair loss and iron connection in perimenopause
12:14 – Why adult acne and rosacea emerge in perimenopause
13:09 – Histamine intolerance, joint pain, and the gut-skin link
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? In this powerhouse episode, Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Darren is also the Director of Research for the Athlete Health and Performance Initiative and past Associate Dean of Graduate Studies and Research in the Faculty of Kinesiology and Health Studies. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.
Angela and Darren explore the myths, the mechanisms, and the real-world applications of creatine—especially for women navigating perimenopause, high stress, and cognitive load. Whether you’re looking to train smarter, improve memory and sleep, or simply age with more energy and resilience, this masterclass will change the way you think about creatine forever.
KEY TAKEAWAYS:
Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.
Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women.
Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.
Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.
Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality.
Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data.
Emerging Synergies: Stacks with protein, collagen, or taurine may enhance its effects—especially for brain and recovery support.
TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction
3:33 – Creatine’s impact on fat loss, strength, and performance in women
7:31 – Recovery, overtraining & HRV: how creatine supports your nervous system
13:31 – Creatine for mood, mental health, and inflammation
18:36 – Bone health benefits in postmenopausal women
22:03 – Muscle breakdown: why women respond differently than men
31:25 – GAA, taurine & stacks that supercharge brain performance
36:28 – Brain fog, stress & cognition: creatine’s impact on energy and focus
47:43 – Creatine and sleep: timing, dosage, and recovery benefits
52:07 – The perimenopause trifecta: mood, metabolism, and muscle
55:13 – Final verdict: What dose actually works—and is it safe?
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
A BIG thank you to our sponsors who make the show possible:
Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10
ABOUT THE GUEST
Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition; Nutrients; Frontiers; Advanced Exercise and Health Sciences; Scientific Reports; and Longevity and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition and a Canadian Society for Exercise Physiology-Clinical Exercise Physiologist.
Darren G. Candow, PhD | CSEP-CEP | FISSN
Professor
Director-Aging Muscle and Bone Health Laboratory
Director of Research-Athlete Health and Performance Initiative
Faculty of Kinesiology & Health Studies
University of Regina
Google Scholar: https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate
Instagram: https://www.instagram.com/dr.darrencandow/?hl=en
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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In this bite-sized but powerful episode of High Performance Health, I sit down with the incredible Julie Gibson Clark—named one of the slowest-aging women alive—to talk about tuning into your body, spotting subtle hormone imbalances, and how a fibroid diagnosis challenged everything she thought she knew about her health.
We also dive into her vibrant food-as-medicine approach, including how she eats over a pound of vegetables a day (yes, really!) and how she turned food prep into a soulful, grounding practice. If you’re in perimenopause or managing hormone therapy, this is 10 minutes of wisdom you don’t want to miss.
KEY TAKEAWAYS:
Unexpected Fibroid: Julie shares how she caught it early by tuning into her body—not lab results.
Beyond the Dutch Test: Why you need saliva, blood, and urine to see the full hormone picture.
Estrogen Dominance Clues: Subtle signs can be missed without expert support.
Don’t DIY HRT: The risk of “stacking” hormones without proper testing.
Food as Connection: Julie’s approach to prepping beautiful veggie bowls.
A Pound a Day: Why and how she gets 500g of vegetables into her daily routine.
TIMESTAMPS AND KEY TOPICS:
00:00 – Julie’s veggie-loaded morning routine02:10 – Why cooked greens matter for hormone health
03:00 – Discovering a fibroid despite ‘clean’ test results
04:15 – Why Julie now uses blood, saliva & urine tests
05:30 – The dangers of estrogen dominance
06:25 – HRT dosing mistakes and tuning into stress
07:40 – How Julie preps veggies weekly with design flair
09:00 – Why eating the rainbow is her grounding ritual
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart
Click here to hear the full episode featuring Julie Gibson
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
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What if the key to lasting behavior change, personal growth, and feeling more confident wasn't about setting epic goals—but running tiny experiments? In this mind-expanding episode, Angela sits down with Anne-Laure Le Cunff—founder of Ness Labs and author of Tiny Experiments—to explore how small tests rooted in curiosity can lead to powerful transformations in every area of your life.
From alcohol-free living to productivity hacks, sleep rhythms, and navigating health advice in the age of information overwhelm, this conversation will shift your perspective on goal-setting and self-optimization. Anne-Laure shares why most people get stuck trying to rationalize decisions instead of following data from their own lived experience—and how becoming an “agent of change” helps us reclaim control in an ever-changing world.
KEY TAKEAWAYS:
The Problem with Pros & Cons Lists: We often use them to justify decisions we've already made rather than explore truth objectively.
How to Run Tiny Experiments: Focus on curiosity, one measurable variable, and a fixed timeframe to discover what truly works for you.
Why Habit Challenges Often Fail: Without curiosity and internal motivation, behavior doesn’t shift—experimentation creates sustainable change.
The Plus-Minus-Next Framework: A simple self-reflection tool to assess what’s working, what’s not, and what to try next—without judgment.
Letting Go of Epic Goals: Big dreams can be paralyzing—often, purpose and passion emerge through action, not planning.
Becoming Your Own Scientist: Whether it’s a new supplement, workout time, or meditation habit, take charge with your own data-informed experiments.
TIMESTAMPS AND KEY TOPICS
00:00 – Introduction
04:30 – Angela’s alcohol experiment and how it evolved into 1000+ days
08:45 – What defines a “tiny experiment” and why it’s powerful
16:10 – Internal vs external signals as better decision-making tools
20:55 – How to track experiments without high-tech tools
25:10 – The importance of a stable environment during experimentation
28:30 – Tiny experiments for productivity and writing routines
34:00 – Daily vs weekly reflection and when to stop tracking
43:45 – The trap of “epic dreams” and how real purpose evolves
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During PerimenopauseA BIG thank you to our sponsors who make the show possible:
Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
ABOUT THE GUEST
Anne-Laure Le Cunff is an award-winning neuroscientist and entrepreneur. She is the founder of Ness Labs, where her weekly newsletter is read by more than 100,000 curious minds. Her research at King’s College London focuses on the psychology and neuroscience of lifelong learning, curiosity, and adaptability. Her book, Tiny Experiments, is a transformative guide for living a more experimental life, turning uncertainty into curiosity, and carving a path of self-discovery. Previously, she worked at Google as an executive on digital health projects. Her work has been featured in Rolling Stone, Forbes, Financial Times, WIRED, and more.
Anne Laure’s book: Tiny ExperimentsABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if the key to balancing your blood sugar, boosting energy, and easing hormonal symptoms wasn’t just about cutting carbs—but about nourishing your nervous system and replenishing overlooked nutrients? In this deeply insightful episode, I sit down with Lara Briden, renowned naturopathic doctor and author of The Period Repair Manual and Hormone Repair Manual, to unpack the profound connection between stress, metabolic health, and the autonomic nervous system.
Together, we explore why stress management is non-negotiable for women—especially during perimenopause—and how five often-missing metabolic nutrients can be game-changers for insulin sensitivity, sleep, mood, and hormone function. If you've been feeling overwhelmed, foggy, or just not yourself lately, this episode might hold the answers your body’s been asking for.
KEY TAKEAWAYS:
The Autonomic Nervous System Drives Metabolism
Lara explains how stress alters blood sugar, hunger, and hormone regulation by disrupting the balance of your sympathetic and parasympathetic systems.HRV as a Metabolic Health Marker
Heart Rate Variability (HRV) isn’t just about recovery—it’s a dynamic indicator of nervous system health and metabolic resilience.The “Lara Briden Stack” of Metabolic Nutrients
Discover Lara’s top 5: magnesium, taurine, choline, inositol, and glycine—nutrients often missing in modern diets but essential for metabolic balance.Inositol for Insulin Resistance and Sleep
This unsung hero supports blood sugar regulation, neurotransmitter balance, and sleep quality—especially helpful in PCOS and perimenopause.Glycine: Gentle Yet Powerful
Glycine calms the nervous system, supports detox, and helps improve tolerance to other supplements—making it a safe entry point for sensitive individuals.Berberine vs. Metformin
Berberine’s gut-health benefits and insulin-sensitizing effects are comparable to metformin—but Lara advises caution due to potential medication interactions.TIMESTAMPS AND KEY TOPICS:
00:00 – Introduction
00:41 – Nervous system’s role in metabolism
02:35 – HRV tracking and daily stress load
03:13 – Ovulation as a metabolic health marker
05:25 – 5 key missing nutrients for women
07:41 – How to dose inositol for results
08:33 – Glycine for calming and detox support
10:39 – How berberine supports gut and glucose
11:33 – The Lara Briden Stack for perimenopause
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if you could measure how fast your immune system is ageing—and actually reverse it? In this groundbreaking episode, I sit down with Nikolina Lauc, CEO and co-founder of GlycanAge, to unpack the science behind one of the most accurate biological age tests available today. We explore how lifestyle, hormones, and stress directly impact your biological age—and how you can use cutting-edge science to turn back the clock.
You'll discover how oestrogen therapy, moderate exercise, and even small tweaks like swapping HIIT for yoga could potentially lower your biological age by up to 15 years. Plus, I share my personal GlycanAge results and the exact changes I'm making to optimise my health span. If you’re serious about proactive, data-driven health, this is a must-listen!
KEY TAKEAWAYS:
Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease years before symptoms appear.
Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause linked to oestrogen decline.
Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years—more than menopause itself.
Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years and reduce all-cause mortality by 40%.
Exercise Personalisation Matters: Moderate exercise supports longevity, but overtraining—especially in women—can accelerate ageing.
Lifestyle Tweaks Make a Big Difference: Small changes, like replacing high-intensity workouts with yoga, reduced one client's biological age by 15 years in 12 weeks.
Supplements and GlycanAge: NAD+ boosters and omega-3 enriched foods show promising effects, but personalised interventions work best.
TIMESTAMPS AND KEY TOPICS:
1:26 - What are glycans and how they influence ageing
5:23 - Glycans vs telomere and epigenetic tests (accuracy differences)
10:57 - Problems with biological age testing noise
14:41 - The role of hormones in biological ageing
18:30 - How fast lifestyle changes can impact your biological age
22:57 - Why fasting and overtraining may hurt women’s health
27:11 - Personalising exercise to slow ageing
34:00 - Case study: How swapping HIIT for yoga reversed 15 years of biological ageing
40:18 - Angela’s personal GlycanAge test results
48:07 - How often you should test and what to change first
53:06 - The connection between sleep and your immune age
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
A BIG thank you to our sponsors who make the show possible:
Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%
Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - and use code ANGELA to save 15%
Test your biological age and gain powerful insights into your longevity and health at www.glycanage.com - use code ANGELA15 for your exclusive listener discount
Come join us inside the High Performance Health Collective—your space to learn how to work with your female physiology to live longer, stronger, and more energised—with a bonus peek into my private biological age consult to show you exactly how I’m reversing the clock - angelafosterperformance.com/hph-collective
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if the key to achieving your biggest goals wasn’t about doing more, but mastering just a few high-impact habits—daily? In this empowering solo episode, Angela Foster reveals her 90-Second Success Formula, a simple and science-backed process to master your mindset, take aligned action, and build unstoppable momentum. Drawing on insights from James Clear, Jim Collins, and the emotional cycle of change, Angela shares exactly how to end each day feeling accomplished and set up for success.
This is more than a productivity hack—it’s a high-performance ritual that rewires your brain for success, builds self-trust, and aligns your actions with your goals. Whether you’re navigating big changes, chasing personal growth, or just looking to feel more in control of your day, this episode will give you a powerful evening practice you can start tonight.
KEY TAKEAWAYS
CAP Formula for Daily Success: Learn Angela’s 3-step “CAP” method—Celebrate, Appreciate, Prioritise—to powerfully close your day.
The Valley of Despair Is Normal: Why most people quit in stage 3 of the emotional cycle of change—and how you can push through.
Why Visualising the Process Beats Visualising the Goal: The science behind dynamic visualisation and how it rewires your brain.
Focus on the Gain, Not the Gap: How reflecting on your progress (not perfection) builds motivation and momentum.
Compounding Wins for Confidence: The hidden power of celebrating tiny daily wins to build self-belief.
How to Set Up Tomorrow Tonight: Why the way you end your day frames the next one—and how to use that to your advantage.
TIMESTAMPS AND KEY TOPICS
0:00 – Introduction1:04 – The role of mitochondria & Urolithin A
2:39 – From visualisation to daily control
3:41 – Focus on progress, not comparison
4:36 – Emotional Cycle of Change explained
6:02 – Introducing the CAP formula
7:14 – C: Celebrate your wins
8:09 – A: Appreciate through gratitude
9:33 – P: Prioritise for tomorrow
11:12 – Try it for 30 days—see the shift
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Supercharge your energy and upgrade your mitochondria with Mitopure - go to http://timeline.com/angela and enter code ANGELA to save 10%
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if everything you've been told about weight loss is upside down? In this powerful second-time conversation with Ben Azadi—author of Metabolic Freedom, speaker, and founder of Keto Kamp—we flip the script on calorie counting and expose what’s really hijacking your metabolism. From seed oils to saturated fat, insulin resistance to HRV, Ben shares the metabolic blueprint to unlock fat burning, hormonal balance, and metabolic flexibility.
Angela and Ben dive deep into the hidden drivers of metabolic dysfunction and why metabolic freedom is not about chasing skinny, but reclaiming your health at a cellular level. Whether you’re struggling with energy dips, fat loss plateaus, or confusing health advice, this episode is packed with actionable strategies and eye-opening science to help you feel strong, clear, and free in your body again.
KEY TAKEAWAYS
Calories Are a Distraction: Weight loss is a side effect of getting healthy—focus on quality, not quantity.
Metabolic Prison vs. Freedom: Most people are sugar-burners stuck in a cycle of cravings and crashes. True freedom comes from metabolic flexibility.
Muscle Is Metabolic Gold: More muscle means better insulin sensitivity, longevity, and freedom with food.
Seed Oils & Inflammation: Ben exposes the hidden damage of processed seed oils—and what to use instead.
The Truth About Saturated Fat: It’s not the villain we were taught to fear. When paired right, it supports hormones and cellular health.
Hormesis & Stress Resilience: Smart stress like fasting, lifting, and cold plunges builds your metabolic adaptability—if recovery is in check.
HRV & High-Dose Melatonin: Surprising strategies to boost your HRV, stress tolerance, and mitochondrial health.
TIMESTAMPS AND KEY TOPICS
0:00 – Introduction
1:13 – Metabolic prison vs. metabolic freedom
4:09 – Angela’s story of PCOS and insulin resistance
8:01 – Muscle mass, VO2 max & ageing metabolism
14:29 – The seed oil controversy: oxidation & aldehydes
21:08 – Is saturated fat really dangerous?
29:36 – The 30-day metabolic reset plan
33:02 – Ketones, focus & metabolic energy
37:14 – HRV, melatonin & raising your hormetic ceiling
40:16 – Sleep timing, circadian rhythm & recovery
42:36 – Where to get the book + free metabolism course
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause
A BIG thank you to our sponsors who make the show possible:
Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart
Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat - https://amzn.eu/d/ih7SRp2
Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat
https://amzn.eu/d/ih7SRp2ABOUT THE GUEST
In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle.
Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet.
He is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting.
Ben is the host of a top 15 podcast, The Keto Kamp Podcast; and the fast growing Keto Kamp YouTube channel with over 130,000 subscribers, and TikTok channel with over 145,000 subscribers.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if the secret to burning more fat wasn’t a fancy diet or punishing workout, but a few simple daily upgrades you could start today? In this solo Bite Size Biohacks episode, Angela answers your most asked question—how to get leaner and boost fat loss in time for summer. Whether you're looking to shift a little or a lot, she shares exactly how to turn your body into a fat-burning machine—without resorting to extreme measures.
From muscle-building strategies to protein timing and the underrated power of NEAT (non-exercise activity thermogenesis), Angela reveals the three core principles that will elevate your metabolism, reshape your physique, and keep your energy levels steady all day long. Expect practical, science-backed tips you can implement immediately—and the mindset shift that will make it sustainable.
KEY TAKEAWAYS:
Master NEAT Movement: Non-exercise movement like walking and even fidgeting can boost daily fat burn by up to 20%.
Why Muscle is Metabolic Gold: Muscle burns 2–3x more calories than fat—even at rest—making strength training non-negotiable.
Protein is a Fat-Burning Accelerator: Protein has a thermic effect up to 30%, helping you burn more calories simply by eating it.
Don’t Diet—Build Muscle Instead: Sustainable fat loss comes from increasing lean muscle, not slashing calories or fasting windows.
Fuel Your Day with the Right First Meal: A high-protein breakfast stabilises blood sugar, cuts cravings, and boosts morning energy.
Strength After 40 is Non-Negotiable: As we age, we lose insulin sensitivity and muscle—especially around menopause—so strength training is crucial.
TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction
1:31 – 3 principles for becoming a fat-burning machine
2:14 – Why simple movement can double your metabolic rate
3:28 – What is NEAT and how it helps fat loss
6:02 – Easy lifestyle habits to boost daily activity
6:39 – Why strength training transforms your metabolism
8:41 – How to start a strength training routine
10:01 – Why protein is essential for fat loss
12:15 – How much protein you really need per meal
13:12 – 3 high-protein breakfast ideas
16:04 – How to get your free health score
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if alcohol isn’t the harmless stress reliever it’s been marketed to be—but a silent saboteur of your confidence, hormones, and nervous system? In this deeply honest and empowering conversation, Sarah Rusbatch, author of Beyond Booze, joins Angela to unpack the hidden costs of "grey area drinking"—the space between social drinking and addiction where many high-achieving women quietly struggle. Together, they explore how alcohol affects female physiology, from rising cortisol and disrupted sleep to impaired hormone detoxification and loss of confidence.
Angela and Sarah also dive into the neuroscience of GABA, the truth about alcohol’s effect on your brain chemistry, and what it takes to reclaim joy, vitality, and authentic self-connection without reaching for a glass. Whether you're sober curious, navigating perimenopause, or questioning your relationship with alcohol, this episode is filled with science, stories, and soul-deep wisdom to help you create a life you love—alcohol free.
KEY TAKEAWAYS:
Grey Area Drinking Defined: The silent space where women drink regularly but don’t identify as having a problem—yet still experience negative consequences.
Alcohol’s Hormonal Hijack: Alcohol raises cortisol, disrupts estrogen detox, and accelerates hormonal imbalances—especially in perimenopause.
The GABA Trap: Alcohol mimics the calming GABA effect—but leads to a crash in neurotransmitters and increased stress over time.
You’re Not Broken—You’re Biologically Wired : Struggling to stop after one glass isn’t a willpower issue; it’s neurochemistry and marketing manipulation.
Sex, Intimacy & Sober Confidence: Alcohol isn’t a prerequisite for pleasure—Sarah explains how connection, nervous system regulation, and communication create better intimacy without booze.
Curiosity Over Judgment: Take a break. Track the changes. Reconnect with who you really are—free from the fog of alcohol.
TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction
5:20 – Social and relational challenges of quitting
11:16 – The neurotransmitter rollercoaster
17:51 – The tipping point: rock bottom vs. gradual awareness
25:25 – How alcohol affects female hormones and liver health
33:49 – How to naturally boost GABA
37:51 – The role of nervous system regulation in sobriety
44:37 – Sex and the nervous system connection
49:08 – The hardest myth to break: alcohol = fun
53:04 – Try a 90-day alcohol-free experiment
VALUABLE RESOURCES
Listen to Angela’s solo episode on how she started with a 90 day alcohol free challenge, how she navigated the first year and the challenges and personal growth she experienced - listen here
Click here for discounts on all the products I personally use and recommend
Sarah’s book Beyond Booze https://amzn.eu/d/i6R9R7a
Instagram https://www.instagram.com/sarahrusbatch/?hl=en
Website: http://www.sarahrusbatch.com/
Facebook community - The Women's Wellbeing Collective -
https://www.facebook.com/groups/342319476897067
A BIG thank you to our sponsors who make the show possible:
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen
Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster
ABOUT THE GUEST
Sarah is author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most?
In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring.
KEY TAKEAWAYS:
Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance.
Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load.
Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it.
One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate.
The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place.
Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection.
Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments.
TIMESTAMPS AND KEY TOPICS
0:00 – Introduction
1:20 – Lifestyle factors influencing HRV
2:09 – HRV as a measure of stress adaptation
2:48 – Kristen’s 7-year HRV improvement
3:16 – Angela confirms HRV baseline context
3:53 – Harvard study on sleep regularity and GPA
4:46 – Athlete data validates sleep consistency
6:11 – Sleep-wake consistency is Kristen’s top strategy
6:44 – Circadian disruption and mental health
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster
To listen to the full episode with Kristen Holmes - https://lnk.to/EP317
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health.
In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands.
KEY TAKEAWAYS:
The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key.
Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes.
Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias.
The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health.
Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease.
Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions.
Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness.
TIMESTAMPS AND KEY TOPICS:
0:00 — Introduction 1:34 — The biggest lies taught in medical school 7:14 — Why healthcare isn’t set up for prevention 10:42 — The food pyramid and junk food lobbying 18:45 — The seed oil debate and saturated fat in the modern diet 23:02 — Cholesterol, statins, and misunderstood heart risk 29:28 — Why calcium scores are a more accurate marker 34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed 38:18 — Type 2 diabetes: root causes vs. symptom management 46:39 — Preventing Alzheimer’s with lifestyle change 50:07 — Ketosis and metabolic flexibility 52:38 — Mental health, food, and epigeneticsVALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
A BIG thank you to our sponsors who make the show possible:
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen
ABOUT THE GUEST
Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.
A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.
After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond.
Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration.
KEY TAKEAWAYS
Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife.
Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous.
Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife.
Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism.
Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead.
Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause.
Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health.
TIMESTAMPS AND KEY TOPICS
00:00 – Introduction
01:13 – Common injuries that derail training and longevity
02:15 – Why nutrition is the most accessible lever for change
03:04 – Macronutrient targets for healthy body composition
04:43 – Ideal protein target for rebuilding and recovery
05:13 – Debunking protein myths and kidney health concerns
06:00 – How higher protein intake improves body composition
08:29 – What is sarcopenic obesity and how can we prevent it?
09:20 – Three main tools to counter midlife metabolic decline
10:40 – Preparing for osteoporosis, tendon changes, and aging
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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In this powerful episode, Angela sits down with Leslie Kenny, a renowned longevity expert and founder of Oxford Healthspan, to unravel the transformative science behind spermidine—a naturally occurring compound that’s proving to be a game-changer in the world of aging and cellular health. Leslie shares how spermidine supports autophagy, boosts immune resilience, preserves fertility, and even plays a role in reversing grey hair and improving mitochondrial function. This episode is packed with insights every woman navigating perimenopause (and beyond) needs to hear.
Whether you're just starting to explore longevity tools or you’ve tried every supplement and still feel like something’s missing, Leslie explains why spermidine might be the missing piece of your puzzle. With her own incredible story of reversing her biological age to 21 at the age of 59, Leslie brings science, hope, and practical advice you can apply starting today.
KEY TAKEAWAYS
Spermidine & Cellular Renewal: Spermidine is a plant-based compound that activates autophagy, the cellular "self-cleaning" process vital for aging well.
Fasting vs. Spermidine for Women: Fasting can backfire for women in high-stress phases like perimenopause—spermidine offers a gentler way to stimulate autophagy.
Supports Gut & Immune Health: Spermidine helps rebuild beneficial gut bacteria and rejuvenates immune cells, reducing inflammation and enhancing overall resilience.
Hair, Skin, and Telomeres: When paired with optimal health, spermidine may reverse grey hair, improve skin via collagen production, and protect telomeres.
Fertility & Hormonal Support: Spermidine supports egg quality and ovarian reserve—particularly important for women trying to conceive later in life.
Flexible Dosing for Deeper Results : For specific concerns, spermidine can be taken more than once daily to maintain consistent cellular benefits, much like vitamin C.
A Lifestyle Rooted in Science : Leslie shares her own biohacking routine—from Japanese-inspired meals to matcha lattes and functional “ice cream” recipes.
TIMESTAMPS AND KEY TOPICS
00:00 What spermidine is and why it matters for cellular cleanup
04:37 How to personalize your diet for optimal results
07:49 Why spermidine levels drop and how to restore them
14:10 Leslie’s journey reversing autoimmune disease and biological age
17:31 Why fasting may not work for perimenopausal women
22:38 How her food-based formula boosts spermidine naturally
28:59 Rejuvenating aging immune cells with spermidine
31:04 When to take spermidine for best results
35:28 How spermidine may support hair growth and reverse greys
39:25 Skin benefits and boosting collagen from inside out
41:26 Supporting mitochondrial health and energy levels
43:48 What telomeres are and how spermidine helps
52:08 Supporting stem cells and lowering inflammation
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause
A BIG thank you to our sponsors who make the show possible:
Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen
ABOUT THE GUEST
Leslie’s Kenny is an Oxford-based, Harvard-educated CEO and patient advocate whose life took a dramatic turn in her late 30s when she was diagnosed with Lupus, Rheumatoid Arthritis, and Hashimoto’s Thyroiditis, told she had five years to live and that she could give up on having children. Refusing to accept this prognosis, she transformed her health by eliminating inflammatory triggers and supporting her body’s natural healing. Now 59, she has the biological age of 21, is autoimmune disease-free, and naturally conceived at 43.
Empowered by her health journey, she returned to school, became a certified Bulletproof coach and began working with Oxford University scientists, helping them raise funding for their groundbreaking research. In a meeting with Professor Katja Simon, she discovered spermidine, a powerful, natural compound dubbed as an “anti-aging vitamin” and found to “delay aging in humans” through its ability to activate autophagy (cell renewal) and target key aging pathways. Recognizing its potential, she founded Oxford Healthspan, launching Primeadine®, a plant-derived spermidine supplement, with the highest quality, Japanese ingredients and the backing of top scientific and clinical advisors. She also collaborated with University of Oxford academics to co-found a non-profit organization, called the Oxford Longevity Project, dedicated to educating the public on easy, actionable ways to improve their healthspan and longevity.
oxfordhealthspan.com
lesliesnewprime.com
oxfordlongevityproject.org
https://www.instagram.com/oxfordhealthspan/
https://www.instagram.com/lesliesnewprime/
https://www.instagram.com/oxfordlongevityproject/
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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In this powerful conversation, Angela is joined by psychologist and speaker TJ Power for a deep dive into the hidden drivers of mental well-being and high performance—your brain chemicals. From dopamine to serotonin, oxytocin to endorphins, TJ unpacks how these natural neurotransmitters shape your focus, energy, mood, and motivation—and more importantly, how to harness them for better mental clarity and productivity.
They explore practical, science-backed strategies to help you reset your brain and thrive in a world full of distractions. You’ll discover how to boost dopamine naturally (without the crash), why your morning routine is more powerful than you think, how to stay in flow longer, and what it really takes to beat burnout. If you’re feeling foggy, overstimulated, or just not like yourself lately—this episode is your brain’s wake-up call.
KEY TAKEAWAYS
Flow State Foundations: You need at least 15 minutes of uninterrupted focus to enter a true flow state. Distractions like your phone can easily break this. Broad vs. Narrow Attention: Breaks should involve "broad attention" activities like walking or talking, not phones or sugar, to help the brain reset. Brain Chemicals 101: Dopamine drives motivation, oxytocin supports connection, serotonin regulates mood and energy, and endorphins help reduce stress. Boost Without the Crash: Cold exposure can naturally boost dopamine. Heat (like saunas) helps increase endorphins and support recovery. Dopamine Overload: Constant stimulation (social media, sugar, alcohol) overstimulates dopamine pathways, leading to a low, flat mood. Morning Reset: The best fix for low dopamine and motivation? Change how you start your day—simple shifts can improve your mental health dramatically.Timestamps and Key Topics
00:00 - How to get into flow
01:45 - 60–75 mins max focus
02:32 - Dopamine crash after rewards
03:01 - Broad attention during breaks
03:44 - Functions of 4 brain chemicals
04:35 - Cold vs heat effect on brain
05:41 - Endorphins and stress relief
06:57 - Sauna helps flow recovery
08:18 - Behaviour affects brain chemistry
08:49 - Overstimulation breaks dopamine
09:42 - Start your day right
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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Imagine having a personalised health roadmap created from your own DNA—one that tells you which supplements will work best for you, which diets to avoid, what conditions you may be predisposed to, and how to take proactive steps to optimise your longevity and performance. In this powerful episode, Angela sits down with Joe Cohen, founder of SelfDecode, to explore how advanced AI and genetic testing are revolutionising the way we approach wellness. Instead of guessing what might work for your health, Joe explains how we can now tap into science-backed insights tailored to your unique genetic makeup.
From brain fog and fatigue to inflammation, anxiety, and stubborn health challenges, Joe shares how DNA-based tools helped him transform his own health after years of trial and error. He breaks down how to understand your genetic blueprint, combine it with lab data and lifestyle habits, and use it to make smarter choices about everything from supplements to workouts. Whether you're biohacking for performance or trying to get ahead of chronic conditions, this episode will open your eyes to the future of truly personalised health.
KEY TAKEAWAYS
DNA as a Health Compass: Your DNA holds key clues about your risks, strengths, and how to personalise your health plan. Not All DNA Tests Are Equal: Many tests look at too few variants. SelfDecode uses millions to give accurate, usable insights. Genes Aren’t Destiny: Even if you have high genetic risk, your environment and habits can still shape your outcomes. Precision Supplements: Knowing your genes can guide which supplements actually work for your body. Tracking Matters: Blood tests, wearables, and advanced genetic analysis together give the most powerful health roadmap. Smart Lifestyle Tweaks: DNA risk helps guide diet, exercise, and supplement choices so you don’t waste time guessing. Functional Goals > Diagnosis: This episode shifts focus from diagnosing disease to optimising performance and energy.TIMESTAMPS AND KEY TOPICS:
00:00 Introduction
01:43 Joe’s health journey
06:33 Value of testing and DNA
12:52 Environment vs genetics
15:44 ApoB vs LP(a)
19:27 Supplements and drugs used
24:33 Diet vs medication
33:28 Comparing DNA tests
38:18 Industry comparison
42:41 Validating tech and results
VALUABLE RESOURCES
Click here for discounts on all the products I personally use and recommend
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%
Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%
ABOUT THE GUEST
Joe Cohen transformed his health by ditching conventional medicine and decoding his DNA. Through a personalized approach, he discovered his genetic weaknesses and was able to optimize his health 10X better than he ever thought was possible. This success led him to create SelfDecode, the most advanced DNA & precision health software, providing AI-driven insights. Today, SelfDecode has helped over 200,000 people, thousands of clinics and 75+ companies which are built on the SelfDecode tech to bring personalized health with DNA to the masses. SelfDecode is trailblazing on the cutting edge of AI and genomics.
Joe takes 200 supplements a day, fixed 75 health issues and has optimized 400 lab parameters, and has one of the lowest rates of aging in the world. On his free time, he's a health coach to some of the top health influencers.@Mrbiohacker
Selfdecode.com
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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Angela talks to Emma Dunwoody about the concept of human design, which is a synthesis of four ancient wisdoms: Western astrology, the Kabbalah tree of life, the Chinese I Ching, and the Hindu chakra system.
They explore how these elements come together to create an individual's energetic blueprint, offering insights into personal strengths, challenges, and life purpose, highlighting the distinction between traditional personality profiling tools and human design, and emphasising the latter's focus on one's authentic self rather than conditioned behaviours.
KEY TAKEAWAYS
What Is Human Design: A system that blends astrology, chakras, I Ching, and the Kabbalah to reveal your unique energy blueprint. Manifest with Alignment: Manifestation becomes easier and faster when you're aligned with your true design. Your Way is the Right Way: Human Design gives you permission to work, rest, and grow in ways that honor your unique rhythm. Redefining Consistency: Especially for women, consistency doesn’t mean daily repetition—it can mean working in cycles or sprints. Conditioning vs. True Self: Many of our struggles stem from trying to live by rules that weren’t designed for us.TIMESTAMPS AND KEY TOPICS
0:04 – Stop trying to fix what might be your superpower
4:55 – What is Human Design?
5:13 – Human Design blends 4 ancient systems
8:30 – Chakra system and energy centers
9:55 – Human Design helps you align and manifest
11:24 – Finding validation through Human Design
13:01 – Rethinking consistency as a woman
14:15 – Sprint-based work vs. daily routine
15:09 – Recap and closing messageVALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
A BIG thank you to our sponsors who make the show possible:
LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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