Angela shares practical tips for downregulating the nervous system amidst the busy period of the holiday season. Emphasising the importance of integrating small, manageable practices into daily routines, Angela highlights techniques such as post-workout relaxation, diaphragmatic breathing, and the benefits of Zone 2 training.

KEY TAKEAWAYS

• Balance Your Nervous System Naturally: Simple daily practices to stay calm and focused, supporting overall wellness and productivity.
• Mastering Stress Management: Techniques for creating a balanced day, shifting from high-stress activities to relaxation practices.
• Mindful Exercise Recovery: How quick post-workout routines aid recovery and improve heart rate variability.
• Breaks Boost Brain Health: The impact of small breaks between meetings for mental clarity and reduced stress.
• Embrace Low-Intensity Workouts: Benefits of Zone 2 exercises, like relaxed walks, for immune and hormone support.
• Optimize Mental Performance: Strategies to alternate between high-focus and low-focus tasks to avoid burnout and maintain productivity.

TIMESTAMPS & KEY TOPICS 

• 0:04 - 0:21: Recognizing common perimenopause symptoms like fatigue and brain fog
• 0:34 - 0:52: Importance of hormone balance and energy blueprint
• 1:42 - 1:57: Quick tips for nervous system regulation throughout the day
• 2:54 - 3:07: Benefits of giving yourself permission to relax
• 4:16 - 4:21: Post-exercise practices for nervous system recovery
• 7:41 - 7:59: Permission to embrace restorative activities like nature walks
• 8:34 - 8:54: Benefits of breaks between meetings
• 10:34 - 10:52: Avoiding cognitive drain by minimizing task-switching

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Turn Perimenopause into power - get on the waitlist for my MPower Masterclass here (limited spaces) at angelafoster.me/mpower

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

Get up to 15% off Qualia’s health formulations at www.qualialife.com/angela

Podcast Exclusive Discount on Carol Bike with code ANGELA

Angela is joined by Dr Stephanie Estima to discuss the challenges women face during perimenopause, particularly in their forties. They explore the concept of "Betty," a term that embodies women striving for self-actualisation and improvement in their lives.

They also look into common issues such as body composition changes, sleep disturbances, and the stress of balancing aging parents and children, all while navigating hormonal shifts.

KEY TAKEAWAYS

• Hormonal Adaptation in Fitness: Women in their 40s face unique hormonal challenges. Dr. Estima highlights how changes in estrogen, progesterone, and testosterone impact recovery, resilience, and body composition, stressing the importance of prioritizing recovery and managing stress over relentless high-intensity workouts.
• The Power of Community: Emotional support through close friendships or partnerships can help women manage midlife challenges, from caring for aging parents to raising children, offering a vital cushion for emotional health.
• Periodized Training Based on Menstrual Cycle: Dr. Estima outlines a personalized workout approach that aligns with the hormonal phases of the menstrual cycle. For those without a cycle, checking in with the body’s signals, such as energy levels and recovery, is key.
• Practical Nutrition Strategy: A protein-focused diet, paired with carbs post-leg days, supports muscle recovery and overall energy. Adjusting macronutrients based on the day’s activity level and focusing on healthy carbs over excessive fats can support hormonal balance.
• Healthy Decluttering for Emotional Wellness: Physical decluttering, such as downsizing possessions, can also lead to emotional freedom, offering a sense of lightness and peace.

TIMESTAMPS & KEY TOPICS 

• 0:04 – Dr. Stephanie Estima introduces the concept of understanding one's physical limits and the importance of recovery.
• 0:26 – Angela introduces the High Performance Health Podcast and today’s topic on women’s health in midlife.
• 3:44 – Angela and Dr. Estima discuss meeting and bonding over shared interests in perimenopause and women’s health.
• 7:18 – Common challenges women in their 40s face, including body composition changes, sleep issues, and managing stress.
• 9:36 – Navigating the “stress sandwich” of midlife, balancing between aging parents and children.
• 12:50 – The importance of resilience and prioritizing recovery as hormone levels change.
• 22:31 – Dr. Estima shares her experience with decluttering and its positive emotional impact.
• 29:31 – Benefits of walking and low-intensity movement for stress and recovery.
• 32:51 – Angela and Dr. Estima discuss structured workouts and rest days for effective recovery.
• 47:03 – Dr. Estima talks about nutrition, ketogenic diets, and adjusting macros for recovery.
• 57:40 – Women often feel compelled to increase workout intensity, which may backfire in midlife.
• 1:02:53 – Dr. Estima’s practical approach to daily nutrition and how she adjusts based on activity and recovery needs.
• 1:06:54 – The benefits of carb intake for recovery and avoiding low-carb diets as a long-term strategy.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Get up to 15% off Qualia’s health formulations at www.qualialife.com/angela

Podcast Exclusive Discount on Carol Bike with code ANGELA

ABOUT THE GUEST

Dr. Stephanie Estima is an expert on female-centric health span, lifespan, and performance. Through a deep understanding of neuroscience, metabolism, nutrition, and exercise physiology, she helps women make informed choices about evidence-based health strategies and tools that improve their quality of life and live more confidently and joyfully.

She hosts "BETTER! with Dr. Stephanie," a top-rated podcast with more than 5 million downloads across 360+ episodes.

She's shared her expertise on TV interviews, podcasts, health & wellness summits, conferences, and webinars worldwide. She's been featured on magazine covers and millions of people have read her articles on medium.com.

Dr. Stephanie lives with her husband and three sons in Toronto, Canada. She's an avid weightlifter, a former bikini competitor, and a lover of 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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20%

Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com

Angela talks to Kelly Brogan, the author of "A Mind of Your Own" and "The Reclaimed Woman" about the complexities of modern womanhood, discussing the pressures women face to conform to masculine ideals in both personal and professional realms.

Kelly shares her insights on the importance of self-acceptance and the need to embrace all parts of oneself, including the shadow self, to achieve true fulfilment. They also discuss the significance of prioritising one's feelings and needs, encouraging you to break free from societal expectations and discover your authentic selves

KEY TAKEAWAYS

• Reclaiming Feminine Power: Dr. Brogan discusses how women can embrace their feminine essence and redefine their roles.
• The Importance of Emotional Safety: She introduces a powerful method of staying with one’s feelings to cultivate inner safety and presence.
• Embracing Self-Connection: Through practices like the “enter through the upset” approach, women can prioritize their felt experiences.
• Exploring Relationship Patterns: Dr. Brogan encourages awareness of subconscious patterns that impact relationships and fulfillment.
• Self-Reclamation Practices: Insights on cultivating presence and prioritizing self-care needs to foster inner peace and alignment.

TIMESTAMPS & KEY TOPICS 

• 0:04 - Introduction to “enter through the upset”
• 0:38 - Red light therapy for skin health and energy
• 5:40 - Angela’s journey influenced by Dr. Brogan’s work
• 6:56 - Explanation of The Reclaimed Woman and why modern women feel unfulfilled
• 13:22 - Balancing masculine and feminine energies in career and life
• 22:16 - Emotional self-husbanding as a method of inner support
• 27:55 - Practicing self-attunement and exploring inner signals
• 45:30 - Finding pleasure in daily, simple acts of self-care
• 1:01:30 - Unpacking patterns in life and relationships

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Click Here for Dr Kelly Brogan’s Book: The Reclaimed Woman

Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20%

Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com

ABOUT THE GUEST

Dr. Kelly Brogan MD is a holistic psychiatrist, and author of the New York Times Bestseller, A Mind of Your Own and Own Your Self, the children’s book, A Time For Rain, and most recently, The Reclaimed Woman. She also co-edited the landmark textbook, Integrative Therapies for Depression.

Kelly is the creator of the feminine reclamation program, Reclaimed, the online healing program, Vital Mind Reset, and its associated membership community, Vital Life Project.

Kelly completed her psychiatric training and fellowship at NYU Medical Center after graduating from Cornell University Medical College and has a B.S. from M.I.T. in Systems Neuroscience. She specialized in a root-cause-resolution approach to psychiatric syndromes and symptoms.

Kelly was one of the first to specialize in prescribing to pregnant and breastfeeding women before waking up to the deception and corruption of Big Pharma.

After her wakeup call, she devoted her practice to reversing chronic illness and getting her patients off medications they’d sometimes been on for decades. She describes her healing protocol in the New York Times bestseller, A Mind of Your Own. Her protocol was also published in the medical literature with history-making outcomes.

During this time, Kelly appeared on the Joe Rogan Experience which thousands credit for awakening to the truth about birth control, antidepressants, and more. She has a podcast of her own, Reclamation Radio, which is in the top .05% of podcasts worldwide.

Kelly teaches emotional mastery and embodiment so that women can generate safety within and stop demanding it through control-based tactics.

Her new book, The Reclaimed Woman is out now.

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/ 

Angela is joined by John Lieurance to talk about the critical role of mitochondria in our health, explaining how these cellular structures convert glucose and oxygen into ATP, the energy currency of the body. The discussion highlights the importance of mitochondrial efficiency, linking it to overall health and the aging process

KEY TAKEAWAYS

• Mitochondria & Energy: Mitochondria are essential for energy production, impacting aging and health.
• Reducing Inflammation: Managing inflammation can lead to more efficient energy production and healthier aging.
• Doorways of Infection: Focus on nasal passages, mouth, and colon as pathways where infections enter the body.
• Healthy Cell Membranes: Avoiding toxins like vegetable oil is crucial for maintaining healthy cell and mitochondrial membranes.

TIMESTAMPS & KEY TOPICS 

• 0:05 – Importance of mitochondrial efficiency in young versus aging bodies
• 0:33 – Introduction of guest and episode theme by Angela
• 1:49 – Explanation of mitochondria and energy production
• 6:34 – Key stressors affecting mitochondrial health: infection and toxicity
• 7:15 – “Ganesh Protocol” for maintaining healthy infection pathways
• 12:09 – Episode wrap-up and encouraging consistent improvement

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/ 

Link to John Lieurance Full Episode - https://omny.fm/shows/high-performance-health/methylene-blue-red-light-therapy-and-biohacking-wi

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

Visit Just Thrive and use CODE ANGELA20 at www.justthrivehealth.com

Angela is joined by fitness expert Adam Richardson to discuss his unique approach to health and well-being, which contrasts with the common pursuit of optimisation.

Adam shares his personal journey from a background in sports to becoming a personal trainer, emphasising the importance of movement and the idea of "mobility snacks"—small, manageable bursts of activity throughout the day, as well as how to lay the foundations for building a body that will carry you through life.

KEY TAKEAWAYS

• Foundations of Mobility: Focus on hip and spine mobility for overall body health, as these areas are central to movement and stability.
• Realistic Health Goals: Adam emphasises aiming for “good enough” health rather than striving for perfection, which can feel overwhelming or impractical.
• Building Habits with Small Steps: Use habit-stacking techniques to add simple exercises, like neck circles or squats, into your daily routine.
• Embrace Movement Variety: Moving regularly throughout the day, rather than staying still for long periods, can prevent stiffness and promote joint health.
• The Role of Flexibility in Pain Relief: Adam shares insights on how improving flexibility gradually can alleviate tension and avoid injury.

TIMESTAMPS & KEY TOPICS 

• 00:04 - Importance of hip and spine mobility for overall health.
• 00:40 - Introduction to Adam and his approach to fitness.
• 02:39 - Adam’s journey into fitness and personal training.
• 07:54 - Flexibility variations between individuals.
• 09:58 - Reducing neck tension through small, consistent movements.
• 13:27 - Benefits of simply moving more for overall health.
• 16:22 - Balancing optimisation with realistic daily practices.
• 24:00 - Infinite vs. finite health goals.
• 28:59 - Avoiding comparison with others and finding personal health goals.
• 32:18 - Importance of personal values in health and fitness.
• 40:27 - Micro-movement breaks to maintain productivity and mobility.
• 52:38 - Stretching for pain relief and gradual flexibility improvements.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

ABOUT THE GUEST

Adam Richardson is the UK's top trending health and fitness coach with a rapidly growing audience across both TikTok and Instagram. Adam is passionate about removing barriers to exercise and movement, a philosophy that is key to his work as a Personal Trainer in which he strives to help his clients feel more confident, as well as more fit and healthy.

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.

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 

To hear Kate Muir’s previous episode go to https://omny.fm/shows/high-performance-health/everything-you-need-to-know-about-birth-control-wi

Angela is joined again by Kate Muir, to discuss the complexities of midlife, focusing on hormones, brain health, and mental well-being. They discuss the misconceptions surrounding hormone therapy, emphasising the benefits of bioidentical hormones compared to synthetic options, and highlight the significant risks associated with obesity and alcohol consumption. Kate and Angela also touch on the importance of lifestyle changes, such as exercise and nutrition, in managing menopause symptoms.

KEY TAKEAWAYS

• Hormone Therapy and Risks: Body-identical hormone therapy, especially estrogen, can lower breast cancer risks, unlike older synthetic options.
• Mental Health and Hormones: Hormonal shifts during menopause impact mental well-being, with a strong correlation between low estrogen and increased anxiety or depression.
• Bone and Muscle Health: Estrogen helps preserve bone density, essential to preventing osteoporosis. Women should also focus on strength training and protein intake.
• Diet and Supplements: High-protein diets, creatine, and supplements like sulforaphane support brain health and offset hormone declines.
• Awareness in Younger Women: Early education on bone health and hormone impacts could improve lifelong well-being.
• Preventing Exploitation: Be cautious of “menopause-targeted” products with questionable benefits, like "menopause chocolate."

TIMESTAMPS & KEY TOPICS 

• 00:01 - Angela introduces Kate Muir, discussing midlife, hormones, and mental health.
• 05:00 - Hormone therapy’s benefits and misconceptions.
• 13:22 - Tailoring hormone therapy to women’s individual needs.
• 18:06 - Importance of bone density in perimenopause.
• 26:00 - Challenges of menopause-targeted products.
• 30:56 - Mental health impacts and hormonal sensitivity.
• 36:50 - Testosterone’s role beyond libido.
• 41:46 - Nutrition and supplements for brain health.
• 48:15 - Hormone therapy and Alzheimer’s prevention.
• 52:01 - Four quarters of life: becoming and harvesting stages.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine 

To hear Kate Muir’s previous episode go to https://omny.fm/shows/high-performance-health/everything-you-need-to-know-about-birth-control-wi

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

ABOUT THE GUEST

Kate Muir is a women’s health expert, investigative journalist and documentary maker in the UK. Her book on contraception, Everything You Need to Know About the Pill (but were too afraid to ask) is published in April 2024, and she produced the recent Davina McCall: Pill Revolution documentary. Kate also created two ground-breaking Channel 4 films on the menopause, which ignited a massive conversation among women. Her book Everything You Need to Know About the Menopause (but were too afraid to ask) is now out in paperback. She is a campaigning speaker, and a founder member of The Menopause Charity.

Instagram and Twitter/X @pillscandal @menoscandal

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.

Take your health and performance to the next level - join the High Peformance Heath Collective at angelafoster.me/collective

Angela examinesthe pervasive issue of microplastics and nanoplastics, summarizing key insights from recent discussions by experts Rhonda Patrick and Andrew Hoopman.

Angela highlights the various sources of microplastics in our environment, including plastic water bottles, food packaging, and household products, while emphasising the importance of minimising exposure.

MAIN TAKEAWAYS

• Minimize Microplastic Exposure: While microplastics are everywhere, small changes can help reduce daily exposure.

• Primary Sources: Items like plastic bottles, packaging, and textiles are major sources; switch to safer alternatives when possible.

• Health Impacts: Microplastics carry chemicals like BPA that can disrupt hormones, affecting fertility, mood, and energy levels.

• Crossing Biological Barriers: Microplastics can penetrate barriers like the blood-brain barrier, raising concerns for organ and brain health.

• Simple Home Changes: Using glass or stainless steel for storage, limiting canned goods, and avoiding plastic bottles can reduce exposure.

• Support Detox: High-fiber foods and antioxidants help the body eliminate toxins associated with microplastics.

• Sweating Matters: Saunas, exercise, or hot baths help release toxins attached to microplastics.

• Use HEPA Filters: HEPA filters, natural fibers, and non-toxic household products reduce microplastic particles at home.

TIMESTAMPS & KEY TOPICS 

• 00:00 – Impact of microplastics on health
• 02:27 – Sources of microplastics in daily life
• 06:50 – Hormonal disruption from microplastics
• 08:42 – Biological barriers microplastics can cross
• 11:25 – Practical steps to minimize exposure
• 16:45 – Safe cookware recommendations
• 21:32 – Detox pathways: fiber, antioxidants, and sulforaphane
• 25:45 – Benefits of sweating and detox practices
• 28:50 – Household products and air filters for reducing exposure
• 33:40 – Final thoughts on making small, effective changes

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

Angela is joined by Michael Gervais, an expert in mastery, to explore the profound impact of identity and thoughtfulness in personal and professional growth. They discuss the concept of mastery as a commitment to artistic expression at the edge of one's capabilities, emphasising the importance of being present and aware in everyday life.

Michael also shares insights from his extensive interviews with top performers, highlighting the distinction between striving to be the best versus being one's best.

MAIN TAKEAWAYS

• Mindset Mastery: Embracing mindfulness and resilience helps us focus on what’s within our control, strengthening self-awareness and adaptability.
• Purpose-Based Identity: A purpose-oriented identity offers deeper satisfaction than a performance-focused identity, allowing individuals to align with their core values.
• Living in the Present: Mindfulness practices like journaling, meditation, and self-reflection ground us in the present moment, helping reduce anxiety and improve focus.
• Managing FOPO (Fear of Other People's Opinions): Recognizing the spotlight effect helps release social pressures and reduces the fear of judgment, allowing authentic self-expression.
• Importance of Recovery: Recovery isn’t just physical but also psychological, allowing us to approach challenges with a refreshed perspective.

TIMESTAMPS & KEY TOPICS 

• 0:05 - Intro to mindfulness and self-awareness
• 2:27 - Introduction to Dr. Michael Gervais
• 8:07 - Defining Mastery
• 17:07 - Best vs. Own Best
• 24:00 - Controlling What’s Within Reach
• 34:43 - Single-Point Mindfulness Practice
• 39:10 - Performance-Based Identity vs. Purpose-Based Identity
• 50:03 - Understanding the Spotlight Effect
• 55:06 - FOPO and Its Impact on Self-Perception
• 1:02:00 - The Importance of Recovery
• 1:03:09 - Closing Remarks and Social Media Connection

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

Use ANGELA15 to save 15% on Primeadine Spermidine at angelafoster.me/primeadine

Go to Qualia and use code ANGELA for your discount

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

ABOUT THE GUEST

Dr. Michael Gervais is a high-performance psychologist, national bestselling author, and one of the world’s leading experts on the relationship between the mind and human performance. Over the course of a 20-year career working with world class performers and organizations, Dr. Gervais has developed a framework for the mental skills and practices that allow organizations, teams and individuals to thrive in pressure-packed environments.

A published, peer-reviewed author and nationally recognized speaker on optimal human performance, Dr. Gervais has been featured in premier media outlets including NBC, ABC, FOX, CNN, ESPN, NFL Network, Red Bull TV, The Wall Street Journal, The New York Times, Outside Magazine, WIRED, Sports Illustrated and ESPN The Magazine.

Dr. Gervais holds a doctorate degree in psychology, specializing in sport performance, and a master’s degree in kinesiology. He completed his PhD under the mentorship of Dr. Bruce Ogilvie, often referred to as the father of American applied sport psychology.

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.

Go to https://carolbike.com/ and use code ANGELA for your exclusive discount

Angela is joined by Ulrich Dempfle to discuss the critical role of cardiorespiratory fitness and VO2 max in promoting longevity and overall health. They delve into the importance of maintaining aerobic capacity, especially as we age, and how VO2 max is a significant health marker that can reduce mortality risk more than smoking, diabetes, and obesity combined.

Ulrich also highlights the innovative ReHIT (Reduced Exertion High Intensity Interval Training) method, which allows individuals to achieve substantial fitness gains in just a few minutes a week, making it an efficient alternative to traditional exercise routines.

MAIN TAKEAWAYS

• Importance of VO2 Max for Longevity: VO2 max is a critical health marker; increasing it can greatly extend lifespan and quality of life.
• Benefits of Rehit Training: Reduced Exertion High-Intensity Interval Training (rehit) improves VO2 max, mitochondrial health, and insulin sensitivity with minimal time.
• Enhanced Metabolic Health: Rehit lowers risk for metabolic diseases, significantly reducing body fat and improving insulin sensitivity.
• Carol Bike Technology: AI-powered resistance adjusts for optimal rehit training, delivering high-intensity benefits safely and efficiently.

TIMESTAMPS & KEY TOPICS 

• 00:04 - Minimum effective dose of exercise and the science behind rehit training.
• 00:35 - Introduction to the High-Performance Health podcast and VO2 max.
• 07:21 - The significant impact of VO2 max on longevity.
• 08:24 - VO2 max decline and exercise to counteract aging.
• 11:03 - Fast-twitch muscle decline with age, especially in women.
• 12:26 - Explaining rehit and its benefits for time efficiency.
• 20:33 - Mitochondrial biogenesis through rehit training.
• 32:38 - Cortisol management benefits of short, high-intensity training.
• 47:22 - Improved metabolic health and reduced disease risk with rehit.
• 56:26 - Safety and injury reduction with rehit on the Carol Bike.
• 59:18 - Carol Bike's 100-day risk-free trial and return policy.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

Check out Leela Quantum Technology and save 10% with code ANGELA at www.leelaq.com

Get your glow this Autumn / Winter with the Bon Charge Red Light Therapy Mask and enter code ANGELA20 to save 20%

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

ABOUT THE GUEST

Ulrich Dempfle, CEO and co-founder of CAROL, built on his background in mechanical engineering to develop the world’s only Reduced Exertion HIIT (REHIT) bike, alongside leading exercise researchers.  

Ulrich heads up all aspects of product development at CAROL—from data science to software and hardware. Making him the perfect person to talk you through the science and technology behind CAROL’s signature workout.

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.

Boost Your Gut Health & Antioxidant Status this Autumn /Winter with Just Thrive Probiotic and Antioxidant - use code Angela20 to save 20%

Angela invites you to a special Ask Me Anything, where she dives into the critical role of cortisol in managing stress and enhancing performance, particularly for women navigating perimenopause and menopause. She addresses the science behind cortisol, its effects on energy levels, sleep, and metabolism, and offers practical strategies for managing cortisol levels through lifestyle adjustments, nutrition, and exercise.

Angela also answers questions about optimising cognitive function and brain health, emphasising the importance of omega-3 fatty acids, antioxidants, and hydration, and how to adjust workout routines for fat loss and muscle tone as we age, highlighting the significance of strength training and high-intensity interval training (HIIT).

MAIN TAKEAWAYS

• Cortisol Management: Align with circadian rhythm, take breaks, eat nutrient-dense foods, try cold exposure, and focus on balanced, short workouts.
• Cognitive Health: Emphasise omega-3s, antioxidants, protein, B-vitamins, and consider creatine for brain energy.
• Optimising Workouts: Include strength training, short HIIT sessions, and prioritize recovery to maintain muscle tone and support metabolic health.
• Gut Health and Immunity: Gut health impacts cognitive function and overall health; Angela recommends Just Thrive probiotics for their high survivability and immune benefits.
• Brain-Boosting Supplements: Creatine and choline support memory, focus, and cellular energy, particularly beneficial for women managing cognitive load and stress.

TIMESTAMPS & KEY TOPICS 

• 00:05 - Mitochondrial density's role in energy and perimenopause
• 04:00 - Cortisol rhythm and its impact on sleep and stress
• 10:30 - Importance of circadian alignment
• 18:00 - Nutritional strategies to reduce cortisol
• 23:00 - Cold exposure benefits for cortisol
• 28:15 - Exercise recommendations: managing cortisol
• 32:30 - Foods for cognitive function and brain health
• 38:45 - Best workout routine adjustments for fat loss and muscle tone

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

Join the High Performance Health Collective - https://angelafosterperformance.com/hph-collective/ 

Link to Study on Metabolic and Longevity Benefits of REHIT

Podcast Exclusive Discount on Carol Bike with code ANGELA

Body Bio Phosphatidylcholine - save 15% with code ANGELA-A

Save 10% on Momentous Creapure Creatine Monohydrate by clicking here”

ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

Visit www.carolbike.com and use code ANGELA for an exclusive discount 

Angela is joined by Finnian Kelly, who shares his transformative journey from a life driven by hustle and external validation to one focused on personal mastery and intentional living.

Finnian discusses the importance of grounding oneself in feelings rather than outcomes, emphasising that true fulfilment comes from within, as well as exploring the concept of belief loops and how our subconscious shapes our experiences, particularly in relationships and financial abundance.

MAIN TAKEAWAYS

• Internal Alignment Over External Validation: True fulfillment and success come from within, and external achievements are merely reflections of your internal state. Focusing on internal alignment helps you find peace and satisfaction.

• Intentional Living Leads to Mastery: Living with intentionality, where feelings come first, can lead to deeper fulfillment and personal mastery. Aligning actions with desired feelings allows for a more purposeful and fulfilling life.

• Manifestation Requires Clarity and Belief: Manifesting desired outcomes is a disciplined practice involving clarity, belief, and intention. Trust in the unseen and act as if your desired reality is already happening to bring it into existence.

• Breath Work as a Powerful Tool: Breath work helps access the subconscious mind and regulate energy throughout the day. It can be used to clear negative emotions, find alignment, and connect to your true self.

• Reprogramming Negative Belief Loops: Negative patterns and behaviors are rooted in subconscious belief loops. By bringing awareness to these patterns and feeling through them, you can reprogram your mind and create new, positive outcomes.

TIMESTAMPS & KEY TOPICS 

• 00:04 – Introduction to the episode
• 01:49 – Finnian's journey from hustle to intentional living.
• 06:55 – Mastery through value, not scaling.
• 09:21 – Growing through trauma and challenges.
• 15:04 – Reprogramming negative belief loops.
• 19:42 – Understanding belief loops and patterns.
• 23:48 – Universal Mind and subconscious connection.
• 30:31 – Breaking repetitive patterns in life.
• 37:40 – Using breath work for energy and grounding.
• 43:12 – Embracing discomfort for transformation.
• 49:05 – Science behind manifestation: clarity, belief, and trust.
• 53:28 – Letting go of time constraints in manifestation.

VALUABLE RESOURCES

Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

ABOUT THE GUEST

Finnian Kelly is the founder of Intentionality Inc., a sought-after speaker and executive coach, and a leading breathwork facilitator. He helps world-changing leaders implement his Intentionality® methodology to find new levels of fulfillment and growth in their creative endeavors, relationships, and overall well-being. As a successful entrepreneur and a retired officer in the Australian military, Finnian has been dubbed "the Business Mystic'' because of his unique ability to awaken consciousness in business and inspire CEOs and leadership teams to have a more expansive human experience.

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.