Angela talks to Dr. Anurag Singh, Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. Dr Singh discusses the critical topic of mitochondrial health and its profound impact on energy levels and longevity. He explains the role of mitochondria as the energy factories of our cells and discusses how aging affects their function, leading to fatigue and other health issues.

Together, Angela and Dr Singh look at various factors that can damage mitochondria, including diet, exercise, sleep, and social interactions, emphasising the importance of a holistic approach to health.

KEY TAKEAWAYS

• Mitochondria: The Body's Energy Factories
  Mitochondria act as your cells’ battery packs, fueling energy, performance, and cognitive function. Damaged mitochondria lead to fatigue and aging, but promoting mitophagy helps regenerate healthy ones.
• Exercise and Fasting Boost Mitochondria
  Regular exercise, especially endurance and resistance training, alongside calorie restriction or intermittent fasting, significantly enhances mitochondrial function and overall health.
• The Power of Urolithin A
  Urolithin A, a postbiotic from certain foods, promotes mitophagy, improving energy, muscle strength, recovery, and even cognitive health, with benefits supported by multiple clinical trials.
• Mitochondria's Role in Inflammation and Immunity
  Poor mitochondrial health triggers chronic inflammation. Optimizing mitochondria enhances immune response and reduces systemic inflammation.
• Emerging Insights on Brain Health
  Early research shows urolithin A may support brain health by addressing mitophagy deficits linked to cognitive decline, sleep disorders, and neuroinflammation.

TIMESTAMPS AND KEY TOPICS

• 0:05 – Mitochondria: The body's battery packs.
• 0:31 – Introduction to Angela Foster and the podcast.
• 3:24 – Dr. Singh’s journey into mitochondrial health research.
• 5:05 – Understanding mitochondrial health and aging.
• 7:16 – Key factors damaging mitochondria: lifestyle, inflammation, and sleep.
• 10:32 – Social interactions and mitochondrial health.
• 12:16 – Exercise types that optimize mitochondria.
• 13:21 – Calorie restriction vs. fasting.
• 14:02 – Mitochondrial inheritance and their unique DNA.
• 15:46 – Sleep patterns’ impact on mitochondria.
• 17:55 – Testing mitochondrial health and ATP production.
• 24:11 – Clinical benefits of urolithin A supplementation.
• 27:08 – Urolithin A improves recovery in athletes.
• 34:46 – Complementary supplements for mitochondrial health.
• 40:44 – Skin health and topical urolithin A.
• 41:00 – Mitochondria’s role in immune function and inflammation.
• 47:46 – Mitochondrial decline in women during menopause.
• 50:11 – Promising research on brain health and cognitive disorders.
• 52:02 – Dr. Singh’s age-reversal routine.

VALUABLE RESOURCES

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

Join The High Performance Health Community

Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today

ABOUT THE GUEST

Anurag Singh is currently Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With a M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health (Nestlé, Nestlé Health Science) and startups companies (Amazentis/Timeline). He’s authored > 40 articles for top science journals, been awarded >15 patents and has designed and led > 50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products

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 fitness guru Vince Sant, to talk about the complexities of women's fitness, particularly as they approach perimenopause and beyond. The discussion emphasises the importance of resistance training, clarifying the benefits of lifting heavier weights versus higher repetition ranges for body composition and muscle definition

KEY TAKEAWAYS

• Muscle vs. Fat: Muscle is denser than fat, so building muscle while burning fat results in a leaner, toned appearance.
• Optimal Rep Ranges: For strength, use low reps (5x5). For body composition, prioritize 8-15 reps to maximize muscle fiber engagement and metabolism.
• Intensity Matters: Challenge muscles during workouts for better results. Proper effort is crucial, regardless of weight range.
• Debunking Myths: Women won’t “bulk up” by lifting heavier weights due to hormonal differences. Resistance training builds lean muscle and boosts metabolism.
• Fasted vs. Pre-Fueled Training: The best approach depends on your schedule and personal preference. Consistency and enjoyment are key for long-term adherence.
• Progress is Nonlinear: Everyone has off days. The focus should be on discipline and maintaining habits, even when motivation wanes.

TIMESTAMPS AND KEY TOPICS

• 0:04 - Understanding muscle density vs. fat
• 0:28 - Intro to Angela’s High Performance Health Podcast
• 3:49 - Women’s fitness myths and lifting heavy weights
• 4:44 - Ideal rep ranges for muscle growth and body composition
• 8:17 - Structuring workouts for strength and definition
• 9:57 - Benefits of lean muscle for metabolism and fat loss
• 12:01 - Fasted vs. pre-fueled training recommendations
• 14:34 - Adapting fitness routines to busy lifestyles

VALUABLE RESOURCES

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

Join The High Performance Health Community

Timeline is offering 33% off Mitopur while supplies last. Go to www.timeline/angela33

ABOUT THE GUEST

Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals. Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age. Over 3.1 million people have now chosen the Fat Loss Extreme program and V Shred continues to serve millions of women with easy-to-follow exercise programs and sciencebased eating strategies that can completely transform a woman’s body in a few short months. With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred's continues to make a positive impact on millions of people around the globe. Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best life.

Vince Sant at V-Shred - https://vshred.com/sp/ripped-in-90-days/sku_B7a3FRwfznnahU

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 talks to Dan Sullivan, a seasoned coach to entrepreneurs, as he reflects on his 50-year journey in the field. They explore the concept of "unique ability," emphasising how individuals can discover their true passions and strengths, often stifled by societal expectations.

Dan shares his personal insights on health and longevity, revealing his commitment to maintaining vitality through rigorous testing and innovative practices, including plasma exchange and aerobic exercises.

KEY TAKEAWAYS

• Health and Longevity Goals: Dan aims to maintain the health of a 50-year-old at age 100, emphasizing the importance of testing, exercise, and brain health.
• Entrepreneurial Freedom: The four freedoms—time, money, relationships, and purpose—are key to designing a life and business that serve you.
• Big Goals: Setting ambitious long-term goals keeps you energized and focused.
• Retirement is Optional: Staying active and purposeful helps drive long-term health and vitality.
• The Power of Testing: Frequent testing and advanced medical techniques like plasma exchange and stem cell therapy enhance physical and cognitive performance.
• Mindset Matters: Reframing challenges and focusing on what you want can lead to breakthroughs.
• The Importance of Writing: The act of journaling and writing by hand strengthens the connection between thoughts and actions, unlocking creativity and self-awareness.

TIMESTAMPS AND KEY TOPICS

• 0:04 - Dan discusses his goal to maintain fitness and health as he ages.
• 3:27 - Dan’s advice on never retiring and embracing entrepreneurial freedom.
• 9:57 - The importance of lean muscle for health and longevity.
• 19:32 - Angela’s health journey and the link between health and performance.
• 30:35 - Setting 90-day goals for consistent progress.
• 41:42 - Breakthrough health practices: plasma exchange and advanced testing.
• 49:38 - How to set achievable goals and maintain excitement.
• 58:41 - The role of sleep, testing, and supplements in health optimization.
• 1:07:41 - Overcoming challenges through reframing and setting long-term goals.
• 1:12:51 - Distinguishing between wants and needs in achieving personal goals.

VALUABLE RESOURCES

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

Join The High Performance Health Community

Podcast Exclusive Discount on Carol Bike with code 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. 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 talks to TJ Power, the author of "The Dose Effect," who shares his personal journey through mental health challenges and the insights he gained from studying psychology and neuroscience.

They discuss the importance of understanding the four key brain chemicals—dopamine, oxytocin, serotonin, and endorphins—and how they influence our motivation, relationships, mood, and stress levels. TJ emphasises the significance of managing expectations to enhance happiness and explores practical strategies for improving mental well-being, such as spending time in nature, breaking down goals into manageable steps, and addressing the inner critic.

KEY TAKEAWAYS

• The Power of D.O.S.E.: Understanding dopamine (motivation), oxytocin (connection), serotonin (mood), and endorphins (stress relief) is essential for improving mental health and performance.
• Avoid Overstimulation: Overuse of phones, social media, and sugar can overstimulate dopamine pathways, leading to crashes and low mood. Start your day with action, not distractions, to reset your brain.
• Nature for Mental Clarity: Spending time in nature without distractions helps process thoughts, calm the mind, and increase serotonin for balanced mood and focus.
• Oxytocin Builds Confidence: Connection and contribution elevate oxytocin levels, boosting confidence and improving social interactions.
• Break Goals into Small Steps: Avoid feeling overwhelmed by long-term goals by breaking them into manageable chunks with attainable short-term deadlines.
• Balance Technology: While helpful, tools like fitness trackers can trigger dopamine spikes. Regular detoxes or mindful use improve mental health.
• Quiet Moments Matter: Take time to reflect without distractions. Regularly spending time in silence or with minimal stimulation helps clear mental clutter.

TIMESTAMPS

• 0:05 - Flow states and single-tasking
• 0:29 - Introduction to D.O.S.E. and mental health strategies
• 2:56 - TJ’s personal story and journey to neuroscience
• 5:15 - Balancing happiness with realistic expectations
• 10:05 - Breaking long-term goals into achievable steps
• 22:44 - The importance of quiet walks in nature
• 36:29 - Dopamine and serotonin impacts of cold and heat exposure
• 54:58 - Managing dopamine addiction with tech and alcohol
• 57:19 - Building confidence through oxytocin and self-connection

VALUABLE RESOURCES

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

Join The High Performance Health Community

To try Qualia Senolytic, head over to qualialife.com/angela and use the code ANGELA for 15% off your first order

ABOUT THE GUEST

TJ Power is the lead neuroscientist at The DOSE Lab, author of The DOSE Effect and the co-founder of Neurify. Tj investigates how our social media-driven lifestyles are impacting our brain chemistry.
After completing his degrees and lecturing at the University of Exeter, he developed DOSE, a framework that elevates Dopamine, Oxytocin, Serotonin, and Endorphins. Tj then began sharing his DOSE strategies on Instagram leading to the formation of an amazing community of over 600,000 people.
Throughout the last two years, Tj has delivered over 500 live experiences at institutions
such as Oxford University, Amazon, and the NHS. With over 50,000 people now trained in DOSE, Tj is an internationally respected neuroscience educator and a go-to authority for unlocking human potential in the age of social media.

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 Dr Stacy Sims for a bitsezie edition devoted to the intricacies of high-intensity interval training (HIIT) and resistance training specifically tailored for women navigating perimenopause and postmenopause.

They discuss the importance of adjusting workout intensity and frequency based on hormonal changes, emphasising the need for increased doses of sprint interval and strength training as women transition through these phases.

KEY TAKEAWAYS

• Take Ownership of Your Workouts: You’re paying for your classes and fitness routines, so tailor them to your body’s needs. Intervals and training formats must work for you, not the other way around.

• Strength Training at All Stages: Building muscle before menopause creates a foundation for better health, stronger bones, and more energy. Women should focus on resistance training and power-based exercises to maintain joint stability and lean mass.

• HIIT and Sprint Training Adaptations: Women in perimenopause benefit from 2–3 HIIT or sprint sessions weekly, while postmenopausal women need increased doses of shorter sprint and resistance training to stimulate muscle and bone health effectively.

• Periodization is Key: Adjust training in phases throughout the year to match hormonal changes, seasons, and lifestyle. Periodized programs with focused blocks (e.g., VO2 work, hypertrophy, or strength) allow sustainable progress.

• Consistency Builds Strength and Longevity: A gradual approach to higher-intensity training ensures joint and muscle health, particularly in late postmenopause. The goal is to gradually increase intensity and frequency, avoiding injury while building resilience.

• Plyometric Training Misconceptions: High-intensity activities like box jumps or battle ropes can count as plyometric or sprint work. The key is short bursts of effort at high intensity (RPE 9–10).

TIMESTAMPS AND KEY TOPICS

• 0:04 - Importance of tailoring workouts to individual needs
• 0:37 - Angela introduces fresh starts and simple health habits
• 4:12 - Hormonal changes during perimenopause and postmenopause
• 7:13 - Role of plyometrics and sprint work in strength training
• 8:35 - Periodized training for women across different life stages
• 11:11 - Resistance training as a lifelong foundation for women
• 13:20 - Structuring training blocks for strength and hypertrophy

VALUABLE RESOURCES

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

Join The High Performance Health Community

Reverse skin aging at the cellular level with One Skin - use code ANGELA to save 15% at oneskin.co/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. 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 looks into the concept of fresh starts and how they can be leveraged to achieve lasting change in health and wellbeing. With January serving as a prime example of a fresh start, she highlights the importance of mindset shifts and the power of small, consistent actions over grand resolutions. Drawing on insights from experts like Dr. Katie Milkman and James Clear, Angela focusses on the significance of creating systems that make goals easier to achieve, building momentum through discipline, and connecting deeply with one's "why."

KEY TAKEAWAYS

• Fresh Starts Are Everywhere: Fresh starts don’t only happen in January. Moments like Mondays, spring, or September's back-to-school energy are natural opportunities to reset. Embrace these times to let go of past failures and start fresh, creating a psychological shift that boosts motivation.

• Start Small for Big Changes: Trying to achieve big goals in one leap often leads to burnout or failure. Instead, break your goals into small, actionable steps. Whether it’s committing to just 10 minutes of exercise or swapping one unhealthy meal for a healthy one, these small wins build momentum and confidence over time.

• Consistency Fuels Momentum: Motivation can fade, but showing up consistently creates progress. Even on days you don’t feel like it, a simple action—like walking for five minutes or stretching—keeps the habit alive. Remember, it’s about progress, not perfection.

• Create a System That Removes Resistance: Instead of relying on willpower, set up systems that make it easier to succeed. For example, laying out workout clothes the night before or prepping a single healthy meal simplifies decision-making and reduces the resistance to start.

• Connect Deeply With Your "Why": Knowing why a goal matters to you creates a strong emotional connection and keeps you motivated. Align your actions with the person you want to become, casting "votes" daily for that version of yourself. Visualize your future self, write letters to them, or make decisions that your 80-year-old self will thank you for.

• Cap Off Your Day With Intention: Use the CAP method—Celebrate wins, Appreciate gratitude, and Prioritize for the next day. Celebrating progress, reframing setbacks as lessons, and practicing gratitude shifts your mindset to focus on what’s working and prepares you for success the next day.

TIMESTAMPS AND KEY TOPICS

• 0:05 - Fresh starts as opportunities to reset
• 4:30 - Building small habits to achieve big goals
• 10:15 - The importance of consistency and discipline
• 15:40 - Simplifying systems to reduce resistance
• 20:05 - Connecting with your deeper purpose and future self

VALUABLE RESOURCES

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

Join The High Performance Health Community

Register for Angela’s free webinar “Live Younger: How I reversed my biological age and rediscovered lasting health” - angelafoster.me/longevity

Sign Up to Angela’s Weekly Fresh Starts Email to transform your health, energy, and longevity with just ONE small habit every week - 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. 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 talks to health and fitness legend Mark Sisson, a pivotal figure in the ancestral health movement for over two decades. They discuss the critical components of longevity, focussing upon the importance of balance, nutrition, and movement, particularly walking.

Mark shares insights from his new book, "Born to Walk," highlighting how walking can be a more effective and sustainable exercise strategy compared to running, especially for those looking to improve their health and energy levels.

KEY TAKEAWAYS

• Walking for Longevity and Health: Walking is a fundamental human activity, supporting balance, digestion, lymphatic health, and mental well-being.
• Rethinking Running: Running, especially with poor form and cushioned shoes, can be harmful for many people. Walking, complemented by occasional sprints and strength training, is more sustainable.
• Barefoot Movement: Minimalist shoes or barefoot walking enhances balance, proprioception, and foot health, aligning with the body's natural biomechanics.
• Diet and Metabolic Flexibility: Centering meals around protein and achieving metabolic flexibility through lower-carb diets supports energy and fat burning.
• Importance of Collagen: Collagen supports joint health, skin elasticity, and overall recovery, making it a crucial supplement for active individuals.
• Work Smarter, Not Harder: Prioritizing health, creativity, and energy leads to better performance, even for entrepreneurs balancing busy lives.

TIMESTAMPS AND KEY TOPICS

• 0:04 - Benefits of walking for health and longevity
• 5:11 - Introduction to Mark Sisson and his philosophy
• 6:13 - Key components of health: balance, sleep, diet, and movement
• 10:30 - The critical role of foot health and minimalist shoes
• 22:25 - Misconceptions about red meat and its health benefits
• 42:07 - Walking vs. running: why walking is better for most people
• 59:40 - Paluva shoes: minimalist footwear for optimal foot health

VALUABLE RESOURCES

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

Join The High Performance Health Community

For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10

Save 15% on Qualia Mind with Code ANGELA at  www.qualialife.com/angela

Save $250 on Carol Bike - Transform Your VO2 Max and Reverse Your Age by up to 10 years in 8 Weeks with Hyper Efficient Workouts

ABOUT THE GUEST

Mark Sisson has been shaking up the world of health and fitness for over twenty years. He ignited the ancestral health movement in 2006 with his wildly successful blog, Mark’s Daily Apple, and his best-selling book The Primal Blueprint. He helped popularize the ketogenic diet and the concept of intermittent fasting with his New York Times best-selling books, The Keto Reset Diet and Two Meals a Day. He gave millions of health-minded grocery shoppers access to healthier sauces and dressings with his Primal Kitchen Food company. And now he wants to change the way the world walks with his latest ventures, a minimalist shoe company called Peluva. and his brand new book - Born to Walk.

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 life coach and mindset expert, Paul Sheppard, for a look into the concept of mindfulness and the power of present moment awareness, sparked by a compelling question: "What will your next thought be?"

They explore how our minds often time travel to the past or future, leading to unnecessary misery and distraction from the present, and highlight the importance of devaluing negative thoughts and conditioning to create new, empowering beliefs.

KEY TAKEAWAYS

• The Power of the Present Moment: Living in the now eliminates the illusion of a more important future moment, reducing stress and unhappiness.
• Mindfulness Question: Asking, "What will your next thought be?" can create a powerful pause in the mind, even for individuals dealing with ADHD or intrusive thoughts.
• Devaluing Old Beliefs: To override limiting beliefs, recognize and devalue them by acknowledging their cost and irrelevance to your present life.
• Breaking the Stress Addiction: Many people are unconsciously addicted to the hormones of stress and struggle, but mindfulness and intentional habits can break this cycle.
• Radical Honesty for Change: Reflecting on why unhappiness feels more important than happiness can reveal hidden patterns and help dismantle them.
• Consistency Over Quick Fixes: Sustainable progress comes from small, intentional daily improvements rather than chasing immediate gratification.

TIMESTAMPS AND KEY TOPICS

• 0:05 - Importance of living in the present moment
• 2:19 - Introduction to the transformative question: "What will your next thought be?"
• 4:52 - Devaluing old belief systems to create new empowering thought patterns
• 8:36 - Understanding how conditioning limits our dreams and behaviors
• 13:10 - The role of radical honesty in overcoming unhappiness
• 15:57 - How stress and struggle can become addictive and ways to break free

VALUABLE RESOURCES

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

Join The High Performance Health Community

EP 313 Overcome Limiting Beliefs and Step Into Your Future Self with Paul Sheppard 

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

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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 sharing her appearance on the Alcohol-Free Advantage Podcast with Andy Ramage, in which she discussed the ways in which she transformed her life after facing significant challenges, including postnatal depression and a health crisis.

Angela shares her journey from a high-pressure corporate law career to discovering the power of biohacking and optimal health, and talks candidly about the profound impact of removing alcohol from her life, highlighting the clarity, energy, and self-confidence gained through sobriety.

KEY TAKEAWAYS

• Start small, grow big: Angela began her alcohol-free journey with manageable goals like 30 days, which eventually evolved into 900 days, showing how small steps lead to big results.

• Enhanced mental clarity: Removing alcohol improved Angela's mood stability, focus, and ability to tackle challenges without relying on external aids.

• Improved physical health: Angela experienced better fitness levels, consistent energy, and noticeable improvements in her workouts and body composition.

• Resilience and self-confidence: Quitting alcohol fostered self-agency, inner peace, and the ability to address life’s ups and downs directly.

• Track progress for insights: Using wearables like WHOOP helped Angela understand how lifestyle choices, including alcohol, impacted recovery and overall health.

• Purpose-driven living: Aligning actions with values—like spending time with loved ones or engaging in meaningful activities—enhances emotional balance and satisfaction.

TIMESTAMPS AND KEY TOPICS

0:53 – Introduction to the podcast and its focus on health and high performance.
4:20 – Angela’s journey to becoming alcohol-free and the milestones reached.
7:35 – Rock bottom in 2014 and starting the path to healing.
16:39 – Beginning the journey to rebuild health and resilience.
20:38 – Insights into bio-syncing and aligning with natural rhythms.
25:44 – How alcohol impacts heart rate variability and recovery.
29:18 – The importance of planning for recovery and mental health awareness.
33:33 – Discovering clarity and mental health improvements after quitting alcohol.
40:06 – Angela’s key learnings after giving up alcohol and how it improved her performance.
45:13 – Top alcohol-free advantages: confidence, energy, and improved fitness.
48:27 – Finding inner resilience and self-agency without alcohol.
50:26 – Where to connect with Angela and access her resources.

VALUABLE RESOURCES

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

Join The High Performance Health Community

Burnout to Alcohol Free BioSyncing: Angela Foster’s Health Revolution for High Performance 

EP 379 The Transformative Power of Being Alcohol Free with Andy Ramage 

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

ABOUT THE GUEST

Andy Ramage is a leading expert on how alcohol impacts peak performance across all areas of life. He believes that 70% of people in the UK are underperforming in life because of their alcohol habits, without even realising it, from health and fitness, to business, work, to relationships.....everything.

Former professional footballer and founder of two major stock brokerages, Andy Ramage recently celebrated his 10-year alcohol-free anniversary , something that he has charted along the way, inspiring thousands of others to do the same.

He's been described as the 'Godfather' of the alcohol-free world after initially founding the One Year, No Beer campaign which has helped thousands and still runs today. Two years ago he also co-founded the Dryy app which already has more than 20,000 members.

He's a senior trainer with the Professional Footballers' Association, where he shares his mindset, business and life wisdom with the country's top young footballers to help them achieve peak performance throughout their career, fulfill their potential and enjoy life. He also trains alcohol-free coaches through his treble accredited programme.

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 presents a special compilation episode, dedicated to exploring the critical role of skeletal muscle health, mastering fat loss, metabolism and blood sugar in optimising longevity and metabolic resilience.

Featuring insights from experts Matt Gallant and Wade Lightheart, Danielle Hamilton and Barielle Lyon, the discussion covers the science behind metabolic flexibility, reverse dieting, and the common pitfalls of traditional fat loss approaches. Hear practical strategies for maintaining a healthy metabolism, especially after the holiday season, and how to navigate indulgences without sacrificing your health goals.

KEY TAKEAWAYS

• Muscle is the key to longevity: Skeletal muscle is essential for metabolic health, resilience, and optimal aging.
• Protein intake is critical: Aim for 1g of protein per pound of ideal body weight to support muscle and overall health.
• Avoid common fat loss mistakes: Calorie-cutting without strategy can harm metabolism; focus on building muscle and metabolic flexibility instead.
• Reverse dieting prevents weight regain: Gradually increasing calories after weight loss helps maintain results.
• Circadian rhythms impact glucose control: Morning light exposure and meal timing are crucial for balancing blood sugar.
• Fasted training considerations: While it works for some, post-training refueling is key for muscle maintenance, especially in older adults.
• Perimenopause requires a tailored approach: Resistance training and protein intake are pivotal for managing body composition changes.

TIMESTAMPS AND KEY TOPICS

0:06 – Importance of skeletal muscle for optimal aging.
3:09 – Myths about calories in, calories out.
5:57 – Metabolism and its influence on fat loss strategies.
11:33 – Avoiding weight regain through reverse dieting.
17:58 – Flexible dieting and strategic fasting/spike days.
25:54 – Blood sugar regulation and its wide-ranging health impacts.
42:24 – Circadian rhythm's role in optimizing metabolism.
48:05 – Longevity and muscle health, starting early or beginning now.
50:09 – Protein requirements for skeletal muscle maintenance.
53:58 – Protein intake adjustments for perimenopausal and postmenopausal women.
58:18 – Training in a fasted state and its implications.
1:01:16 – Refueling post-workout and its role in muscle health.
1:05:06 – Skeletal muscle and its connection to glucose disposal.

VALUABLE RESOURCES

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

Join The High Performance Health Community

Danielle Hamilton Full Episode 

Gabrielle Lyon Full Episode

Matt Gallant and Wade Lightheart Full Episode

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 talks to mental health expert Sophie Scott, who discusses her upcoming book aimed at supporting individuals navigating the complexities of mental health challenges, particularly in relationships.

They explore the pervasive issues of caregiver burnout, the impact of mental health struggles on partners and families, and the importance of setting boundaries without feeling selfish. Sophie also delves into concepts such as the shadow self, inner child work, and the significance of understanding limiting beliefs, offering practical tools for listeners to foster self-compassion and personal growth.

KEY TAKEAWAYS

• Reconnect with your essence: Sophie Scott discusses the importance of understanding who you were before trauma and labels.
• Boundaries matter: Learn how setting boundaries helps avoid caregiver burnout.
• Small steps lead to big changes: Sophie emphasises the power of daily, actionable steps to overcome limiting beliefs.

TIMESTAMPS AND KEY TOPICS 

0:05 – Introduction to reconnecting with your essence.
2:40 – Discussing caregiver burnout and gendered stress patterns.
4:58 – How supporting a loved one’s mental health impacts caregivers.
7:23 – Exploring the concept of the shadow self.
12:10 – Inner child work and its impact on healing.
19:01 – Tackling limiting beliefs with actionable steps.
25:05 – Finding purpose and reconnecting with your essence.
36:09 – Understanding patterns in relationships and saviour complex.
39:33 – Setting boundaries without guilt.
41:23 – Where to find Sophie Scott's book and connect with her online.

VALUABLE RESOURCES

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

Join The High Performance Health Community

Order Sophie Scott's book here

Podcast Exclusive Discount on Carol Bike with code ANGELA

ABOUT THE GUEST

Sophie Scott is a UKCP-registered integrative psychotherapist, founder, and author. She began her career in media, founding BALANCE, an award-winning wellness media brand in the UK. As Editor-in-Chief for five years, she collaborated with notable figures such as Joe Wicks, Fearne Cotton, Deepak Chopra, and Ricky Gervais, and partnered with global brands like Pukka,

In her psychotherapy practice, Sophie employs a transpersonal integrative approach, combining deep inner psychological work with practical strategies. She utilizes various tools, including attachment style analysis, behavioral experiments, visualization, Inner Child work, mindfulness, breath work, and creative imagination.

Sophie also offers coaching and mentoring services, drawing on her diverse background to support founders, artists, visionaries, serial entrepreneurs, and CEOs. Her approach blends business acumen with psychological insight to help clients unlock their potential and navigate

Additionally, Sophie serves as a lecturer at Highgate Counselling Centre, teaching developmental theory on the Diploma course, and is a proponent of psycho-education.

Her work has been featured in various media outlets, highlighting her commitment to mental and physical well-being.

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.