High Performance Health

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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.

How Breathwork Rewires the Brain, Releases Trauma & Builds Resilience | Stuart Sandeman Jul 14, 2025

Show notes

Angela talks to Stuart Sandeman about the profound impact of breath on our emotional and physical well-being. They explore how trauma and life experiences can manifest in our bodies, particularly through breathing patterns, and discuss the importance of breathwork in releasing stored tension and emotions.

Stuart also shares his personal journey of grief following the loss of his girlfriend and how breathwork helped him process his emotions.

KEY TAKEAWAYS

Breath and Emotion Connection: The way we breathe is closely linked to our emotional state. Short, shallow breathing often correlates with feelings of anxiety or fear, while deeper, more expansive breathing is associated with feelings of calm and joy.

Breathing Archetypes: Individuals have different breathing patterns or archetypes that reflect their emotional and psychological states.

Impact of Trauma on Breath: Traumatic experiences can lead to physical tension and altered breathing patterns. This tension is often held in specific areas of the body

Breathwork for Emotional Release: Engaging in breathwork can facilitate the release of stored emotions and trauma

TIMESTAMPS AND KEY TOPICS

[00:02:01] Breath and emotional release.

[00:07:40] Somatic release through breathwork.

[00:23:06] Breath awareness and archetypes.

[00:36:39] Managing public speaking nerves.

[00:45:12] Breath and energy alignment.

[00:51:04] Creating space for daily practice.

[00:57:20] Optimal breathing rate for health.

[01:03:30] Breathing patterns and personal change.

[00:00:00] Hypnotic accents and conversation.

VALUABLE RESOURCES

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

ABOUT THE HOST

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Bitesize: How to Reverse Mitochondrial Aging, Boost Energy & Strength – with Dr. Anurag Singh Jul 11, 2025

Show notes

Angela and Dr Anurag Singh present a bitesixe edition of their conversation focussing upon mitochondrial health and its implications for overall well-being. They discuss the emerging methods for assessing mitochondrial age, including innovative blood-based assays that could soon be available in clinical settings. The conversation highlights the role of urolithin A, a postbiotic derived from the gut microbiome, in enhancing mitochondrial function and energy production

KEY TAKEAWAYS:

Mitochondrial Age Testing: Current methods for assessing mitochondrial health include advanced MRI techniques and the development of blood-based assays
Role of NAD and Phosphocreatine: NAD levels and phosphocreatine from creatine metabolism are crucial for mitochondrial health and muscle longevity
Urolithin A as a Postbiotic: Urolithin A is a postbiotic produced by gut bacteria from the metabolism of polyphenols found in foods like pomegranates and berries
Variability in Urolithin A Synthesis: The ability to synthesise urolithin A varies significantly among individuals, influenced by dietary habits and gut microbiome health

TIMESTAMPS AND KEY TOPICS:

[00:03:20] Urolithin A and mitochondrial health.

[00:05:35] Variance in urolithin A synthesis.

[00:10:39] Urolithin A and athletic recovery.

VALUABLE RESOURCES

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

Link to the full episode - https://lnk.to/EP436

A BIG thank you to our sponsors who make the show possible:

Get 10% off your first order of Mitopure at timeline.com/angela with code ANGELA

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CONTACT DETAILS

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Is Your Health Advice a Lie? Dr. Idz on What the Science Really Says Jul 07, 2025

Show notes

The amazing Dr. Idz joins Angela to debunk common myths surrounding nutrition and health, emphasising the importance of providing the public with accurate information to combat misinformation prevalent on social media.

Dr. Idz shares his journey into the world of health content creation, driven by the confusion and anxiety many experience regarding dietary claims, including the misconceptions about coffee, gluten, and the impact of artificial ingredients on health

KEY TAKEAWAYS:

Misinformation in Nutrition: There is a significant amount of misinformation surrounding nutrition and health, particularly on social media platforms.
Role of Social Media: The rise of social media has led to increased confusion and anxiety regarding health information.
Impact of Diet on Health: While diet can influence certain health outcomes, it is not a cure-all.
Gluten and Glyphosate Myths: Claims linking gluten and glyphosate to widespread health issues, such as leaky gut or celiac disease, are often exaggerated.

TIMESTAMPS AND KEY TOPICS:

[00:01:18] Public confusion about health claims.

[00:08:55] Coffee and mold myths.

[00:15:28] Glyphosate and gut health myths.

[00:30:54] Chemophobia and irrational fears.

[00:32:18] High fat sugar salt classification.

[00:52:11] Wellness industry's fear-mongering narrative.

[00:55:44] Calm and reasonable health advice.

[01:23:32] Social media and health education.

VALUABLE RESOURCES

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

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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

ABOUT THE GUEST

Dr Idrees Mughal, widely recognised as Dr Idz, is a medical doctor with a Master's degree in Nutritional Research and board certification in Lifestyle Medicine. He is an internationally renowned expert, celebrated for his published work, including his book ‘Saturated Facts.’

Dr Idrees Mughal’s latest book: Saturated Facts: A Myth-Busting Guide to Diet and Nutrition in a World of Misinformation https://amzn.eu/d/1Ap4nqw

@dr_idz on Instagram and Tiktok

ABOUT THE HOST

CONTACT DETAILS

Bitesize: Grey Area Drinking - The Hidden Cost of “Just One Drink”. How Alcohol Impacts Stress, Hormones & Confidence | Sarah Rusbatch Jul 04, 2025

Show notes

The bitesize this week comes courtesy of Angela's conversation with Sarah Rusbatch, in which they examine the complexities of alcohol consumption, particularly focusing on the concept of "grey area drinking," which exists between social drinking and severe alcohol use disorder. They discuss the societal pressures surrounding alcohol, the emotional reliance many individuals develop, and the challenges faced when attempting to quit drinking.

KEY TAKEAWAYS:

Understanding Grey Area Drinking: Grey area drinking refers to a spectrum of alcohol consumption that falls between occasional drinking and severe alcohol use disorder.
Social and Relationship Challenges: Individuals in the grey area often find it difficult to navigate social situations and relationships, especially if their friends or partners continue to drink.
Importance of Community Support: Having a support system is crucial for those trying to reduce or eliminate alcohol consumption.
Neurotransmitter Effects: Alcohol consumption affects neurotransmitters like GABA and dopamine, leading to a cycle of temporary relief followed by increased anxiety and cravings.

TIMESTAMPS AND KEY TOPICS:

[00:00:57] Grey area drinking explained.

[00:05:37] Need for sober support.

[00:09:11] Transient effects of alcohol.

[00:10:45] Alcohol's impact on neurotransmitters.

VALUABLE RESOURCES

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

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster

Link to full episode - https://lnk.to/EP460

ABOUT THE HOST

CONTACT DETAILS

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Ultra Processed Women: The Hidden Ingredients Wrecking Women’s Health Jun 30, 2025

Show notes

Angela talks to Milli Hill, a passionate advocate for women's health and author of "Ultra Processed Women" to delve into the often-overlooked impact of ultra-processed foods and personal care products

Milli shares her journey and research findings, highlighting how dietary choices can influence hormonal balance, energy levels, and overall well-being.

KEY TAKEAWAYS:

Impact of Ultra-Processed Foods: Ultra-processed foods can significantly affect women's health, particularly during perimenopause and menopause
Mitochondrial Health: Supporting mitochondrial function through nutrients like Urolithin A can enhance energy levels, muscle strength, and vitality
Microbiome Connection: The health of the vaginal microbiome is influenced by diet, particularly the consumption of plant-based fibres
Consumer Awareness: Many everyday foods and personal care products contain harmful chemicals and endocrine disruptors

TIMESTAMPS AND KEY TOPICS:

[00:02:12] Ultra-processed foods and health.

[00:15:06] Teaching children about food.

[00:23:22] Female microbiome and health.

[00:27:50] Microbiome seeding during childbirth.

[00:38:54] Food industry priorities and health.

[00:53:11] Practical advice for healthy eating.

VALUABLE RESOURCES

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

Milli’s book Ultra Processed Women is out on 3rd July

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 20% with code ANGELA at https://lvluphealth.com/angela

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

Ready to feel like yourself again? Join Angela’s 21-Day Hormone Reset (starts on July 7th) - a science backed plan to support your body through perimenopause - get 50% off with Early Bird Pricing at angelafoster.me/reset

ABOUT THE GUEST

Milli Hill is a writer and freelance journalist with a passion for women’s rights in childbirth . Her book The Positive Birth Book is one of the UK’s leading pregnancy guides and has sold over 100k copies since publication in 2017. Her newest book, Ultra Processed Women, is published in July 2025 with a fifth book to follow in 2026.

Instagram:https://www.instagram.com/milli.hill/

Substack: https://millihill.substack.com/

Website:http://www.millihill.co.uk

ABOUT THE HOST

CONTACT DETAILS

Bitesize Biohack: GHK-Cu Peptide - The Skin Biohack for Collagen, Hydration & Anti-Aging Jun 27, 2025

Show notes

This week's bitesize delves into the fascinating world of peptides, particularly focusing on GHK and its role in supporting collagen networks within the body.

The discussion highlights the significant collagen loss women experience post-menopause and how this impacts both appearance and joint health, while exploring the benefits of combining GHK with hyaluronic acid and vitamin C to enhance skin health and hydration from the inside out.

KEY TAKEAWAYS:

Collagen Loss Post-Menopause: Women can lose up to 30% of their collagen within the first five years after menopause, impacting both visual appearance and overall joint health.
GHK Peptide Benefits: GHK stimulates collagen, elastin, and proteoglycans, enhancing skin structure, elasticity, and wound healing, while also reducing oxidative stress and photo damage.
Synergistic Effects of Ingredients: Combining GHK with other supplements like hyaluronic acid, collagen peptides, and vitamin C can enhance overall skin health and anti-aging effects, as they work through different mechanisms.
Liposomal Delivery: Using liposomes to deliver peptides like GHK improves absorption rates significantly, allowing for better efficacy compared to traditional methods.

TIMESTAMPS AND KEY TOPICS:

[00:01:06] Collagen and skin health benefits.

[00:05:26] Peptides for anti-aging effects.

[00:08:37] Liposomal peptide absorption methods.

VALUABLE RESOURCES

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

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

Uplevel your skin and get 15% off GHKCu and other peptide formulations at lvluphealth.com/angela with code ANGELA15 at checkout

ABOUT THE HOST

CONTACT DETAILS

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Hot Flashes, Menopause Rage, Insomnia — And How to Advocate for Yourself in Perimenopause | Amy Alkon Jun 22, 2025

Show notes

In this episode, I talk to expert Amy Alkon about the critical issues surrounding women's health, particularly focusing on perimenopause and menopause.

We look at the shortcomings of the medical system in addressing these stages, and Amy shares insights from her book, "Going Menopostal," emphasising the importance of understanding hormonal changes and the role of progesterone in women's health.

KEY TAKEAWAYS:

Lack of Training: Many gynecology departments lack adequately trained doctors in perimenopause
Perimenopause Symptoms: Perimenopause can last 3 to 10 years and presents various symptoms such as sleep disturbances and bleeding
Progesterone: Adequate progesterone is essential for counterbalancing oestrogen

Advocacy: Women are encouraged to advocate for their health by seeking specialists, understanding their individual risks

TIMESTAMPS AND KEY TOPICS:

00:00:14 - Perimenopause and menopause care.

00:09:09 - Glymphatic system and brain health.

00:21:05 - Importance of progesterone in health.

00:26:01 - Resistance training benefits for health.

00:39:00 - Women advocating for their health.

VALUABLE RESOURCES

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

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

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

ABOUT THE GUEST

Amy Alkon is an independent investigative science writer specializing in “applied science”—using scientific evidence to solve real-world problems.

Alkon critically evaluates and synthesizes research across disciplines and then translates it into everyday language, empowering regular people to make scientifically informed decisions

http://amyalkon.net

X: @amyalkon

ABOUT THE HOST

CONTACT DETAILS

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 health care professional before taking any steps to implement any of the items discussed in this podcast.

Bitesize: What Every Woman Needs to Know About Toxins, Sleep & Energy | Catharine Arnston Jun 19, 2025

Show notes

Angela is joined by special guest, Catharine Arnston to talk about the health benefits of two powerful algae: spirulina and chlorella. Spirulina is highlighted as a "brain food" that energises both mentally and physically, making it ideal for fitness enthusiasts and those on a weight loss journey. In contrast, chlorella is described as "gut food," known for its high chlorophyll content, which aids in building blood, killing bacteria, and detoxifying the body

KEY TAKEAWAYS:

Spirulina vs. Chlorella: Spirulina is known as "brain food" due to its energising properties and high protein content
Importance of Chlorophyll: Chlorophyll is crucial for building healthy blood and has antibacterial properties.
Chlorella with its high chlorophyll content, can support blood health and immune function.
Detoxification Benefits: Chlorella has a unique cellulose wall that allows it to bind to and remove toxins, heavy metals, and pesticides from the body
Gut Health and Immune Support: Chlorella supports gut health by providing fibre necessary for a healthy gut biome

TIMESTAMPS AND KEY TOPICS:

02:12 Chlorella as a wellness tool.

05:02 Chlorophyll's health benefits explained.

07:34 Alkaline diet benefits for health.

11:48 Chlorella and immune system health.

13:53 Benefits of chlorella for digestion.

VALUABLE RESOURCES

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

Link to the full episode

A BIG thank you to our sponsors who make the show possible:

Save 20% on your first order of Timeline Mitopure® throughout June with code ANGELA at timeline.com/angela

Save 20% on Energybits here

ABOUT THE HOST

CONTACT DETAILS

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Immune to Age: The Real Secret to Longevity Isn’t What You Think – with Dr Jenna Macciochi Jun 15, 2025

Show notes

This episode of High Performance Health is a powerful reminder that the true path to longevity isn’t found in chasing supplement stacks or living to 160—it’s about becoming immune to aging by mastering the fundamentals. Angela sits down with Dr Jenna Macciochi, immunologist, author, and high-performance breathwork coach, to explore how chronic inflammation, lifestyle, mindset, and motherhood all shape our biological age far more than we realize.

Dr Jenna's new book Immune to Age presents a revolutionary framework: understanding the immune system as a dynamic force through the seasons of life—from birth to old age. In this heartfelt, science-rich conversation, Jenna and Angela dive into everything from burnout and HRV to intuition, parenting, alcohol, and the myth of the perfect biohacking protocol. This is the longevity conversation every woman needs to hear.

KEY TAKEAWAYS:

Chronic Inflammation: The Silent Driver of Aging : The immune system's slow burn of inflammation is the root cause behind most chronic diseases and early aging.
The Parenting Connection: Children phase-lock to their mother’s HRV—your emotional regulation teaches them how to regulate themselves.
Burnout & Intuition: Ignoring your intuition and pushing through stress leads to burnout. Slowing down and listening is the real path to resilience.
Longevity Isn’t Just About Data: Healthspan matters more than lifespan. Fancy tests are fun, but it’s the basics—food, movement, sleep, breath—that move the needle.
Alcohol, Sleep & Energy: Giving up alcohol even temporarily can have a massive ripple effect on mood, energy, and parenting.
Immune System Through the Life Course: From womb to old age, your immune system evolves—and it’s never too early or too late to care for it.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

3:49 – Why healthspan matters more than lifespan

8:34 – Advice for working women juggling everything

12:15 – How meditation rewires stress and physiology

16:42 – Garbage time, HRV, and parenting insights

22:23 – Female intuition, hormones & relationships

29:10 – Jenna’s daily health and movement routine

34:28 – Alcohol and the “tiny experiment” approach

41:52 – Jenna’s new book: Immune to Age

49:37 – Cancer, inflammation & microbiome connection

59:24 – How to filter conflicting wellness advice 1:00:16 – Tests that matter (and those that don’t)

VALUABLE RESOURCES

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

Click here for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order.

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

Pre order Dr Jenna’s book: Immune To Age: The Game Changing Science of Immune Health (releasing on 3rd July 2025)

ABOUT THE GUEST

Based in Brighton, Dr Jenna is a Senior Lecturer in Immunology at The University of Sussex and a fitness instructor and health coach. She integrates her extensive academic knowledge with practical experience, guiding individuals and businesses in the wellness and performance sectors. A certified high-performance breathwork coach, Jenna provides functional breathing assessments and breath training to help clients unlock their full potential and enhance physical and mental well-being and performance.

Her expertise in supplement formulation benefits individuals seeking targeted supplement protocols and bloodwork analysis for their health goals. Her expertise in supplement formulation can assist businesses in creating compliant, scientifically-backed health products.

She is the author of two seminal books "Immunity: The Science of Staying Well" (Harper Collins, 2020) and "Your Blueprint for Strong Immunity" (Yellow Kite, 2022). Her books combine cutting-edge research with practical advice, making them essential reads for anyone looking to live a healthier life.

Jenna loves crafting recipes and rituals inspired by her farm-to-table Scottish roots and capturing her family’s Italian heritage. As a mother of twins and a keen home cook, she brings a personal and realistic touch to her scientifically-baked advice.

ABOUT THE HOST

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