High Performance Health

Latest Episodes:

Bitesize Biohack: How This Single Mom Reverse Her Biological Age on a Budget | Julie Gibson Clark May 08, 2025

Show notes

In this bite-sized but powerful episode of High Performance Health, I sit down with the incredible Julie Gibson Clark—named one of the slowest-aging women alive—to talk about tuning into your body, spotting subtle hormone imbalances, and how a fibroid diagnosis challenged everything she thought she knew about her health.

We also dive into her vibrant food-as-medicine approach, including how she eats over a pound of vegetables a day (yes, really!) and how she turned food prep into a soulful, grounding practice. If you’re in perimenopause or managing hormone therapy, this is 10 minutes of wisdom you don’t want to miss.

KEY TAKEAWAYS:

Unexpected Fibroid: Julie shares how she caught it early by tuning into her body—not lab results.
Beyond the Dutch Test: Why you need saliva, blood, and urine to see the full hormone picture.
Estrogen Dominance Clues: Subtle signs can be missed without expert support.
Don’t DIY HRT: The risk of “stacking” hormones without proper testing.
Food as Connection: Julie’s approach to prepping beautiful veggie bowls.
A Pound a Day: Why and how she gets 500g of vegetables into her daily routine.

TIMESTAMPS AND KEY TOPICS:
00:00 – Julie’s veggie-loaded morning routine

02:10 – Why cooked greens matter for hormone health

03:00 – Discovering a fibroid despite ‘clean’ test results

04:15 – Why Julie now uses blood, saliva & urine tests

05:30 – The dangers of estrogen dominance

06:25 – HRT dosing mistakes and tuning into stress

07:40 – How Julie preps veggies weekly with design flair

09:00 – Why eating the rainbow is her grounding ritual

VALUABLE RESOURCES

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

Join The High Performance Health Community

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

Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart

Click here to hear the full episode featuring Julie Gibson

ABOUT THE HOST

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

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!

Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

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

The One Tiny Shift Changes Everything: How to Rewire Your Habits Without Willpower | Anne Laure Le Cunff May 04, 2025

Show notes

What if the key to lasting behavior change, personal growth, and feeling more confident wasn't about setting epic goals—but running tiny experiments? In this mind-expanding episode, Angela sits down with Anne-Laure Le Cunff—founder of Ness Labs and author of Tiny Experiments—to explore how small tests rooted in curiosity can lead to powerful transformations in every area of your life.

From alcohol-free living to productivity hacks, sleep rhythms, and navigating health advice in the age of information overwhelm, this conversation will shift your perspective on goal-setting and self-optimization. Anne-Laure shares why most people get stuck trying to rationalize decisions instead of following data from their own lived experience—and how becoming an “agent of change” helps us reclaim control in an ever-changing world.

KEY TAKEAWAYS:

The Problem with Pros & Cons Lists: We often use them to justify decisions we've already made rather than explore truth objectively.
How to Run Tiny Experiments: Focus on curiosity, one measurable variable, and a fixed timeframe to discover what truly works for you.
Why Habit Challenges Often Fail: Without curiosity and internal motivation, behavior doesn’t shift—experimentation creates sustainable change.
The Plus-Minus-Next Framework: A simple self-reflection tool to assess what’s working, what’s not, and what to try next—without judgment.
Letting Go of Epic Goals: Big dreams can be paralyzing—often, purpose and passion emerge through action, not planning.
Becoming Your Own Scientist: Whether it’s a new supplement, workout time, or meditation habit, take charge with your own data-informed experiments.

TIMESTAMPS AND KEY TOPICS

00:00 – Introduction

04:30 – Angela’s alcohol experiment and how it evolved into 1000+ days

08:45 – What defines a “tiny experiment” and why it’s powerful

16:10 – Internal vs external signals as better decision-making tools

20:55 – How to track experiments without high-tech tools

25:10 – The importance of a stable environment during experimentation

28:30 – Tiny experiments for productivity and writing routines

34:00 – Daily vs weekly reflection and when to stop tracking

43:45 – The trap of “epic dreams” and how real purpose evolves

VALUABLE RESOURCES

Click here for discounts on all the products I personally use and recommend
Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause

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

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

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

ABOUT THE GUEST

Anne-Laure Le Cunff is an award-winning neuroscientist and entrepreneur. She is the founder of Ness Labs, where her weekly newsletter is read by more than 100,000 curious minds. Her research at King’s College London focuses on the psychology and neuroscience of lifelong learning, curiosity, and adaptability. Her book, Tiny Experiments, is a transformative guide for living a more experimental life, turning uncertainty into curiosity, and carving a path of self-discovery. Previously, she worked at Google as an executive on digital health projects. Her work has been featured in Rolling Stone, Forbes, Financial Times, WIRED, and more.
Anne Laure’s book: Tiny Experiments

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How Stress and Missing Nutrients Impact Women's Blood Glucose Control and Metabolic Health May 01, 2025

Show notes

What if the key to balancing your blood sugar, boosting energy, and easing hormonal symptoms wasn’t just about cutting carbs—but about nourishing your nervous system and replenishing overlooked nutrients? In this deeply insightful episode, I sit down with Lara Briden, renowned naturopathic doctor and author of The Period Repair Manual and Hormone Repair Manual, to unpack the profound connection between stress, metabolic health, and the autonomic nervous system.

Together, we explore why stress management is non-negotiable for women—especially during perimenopause—and how five often-missing metabolic nutrients can be game-changers for insulin sensitivity, sleep, mood, and hormone function. If you've been feeling overwhelmed, foggy, or just not yourself lately, this episode might hold the answers your body’s been asking for.

KEY TAKEAWAYS:

The Autonomic Nervous System Drives Metabolism
Lara explains how stress alters blood sugar, hunger, and hormone regulation by disrupting the balance of your sympathetic and parasympathetic systems.
HRV as a Metabolic Health Marker
Heart Rate Variability (HRV) isn’t just about recovery—it’s a dynamic indicator of nervous system health and metabolic resilience.
The “Lara Briden Stack” of Metabolic Nutrients
Discover Lara’s top 5: magnesium, taurine, choline, inositol, and glycine—nutrients often missing in modern diets but essential for metabolic balance.
Inositol for Insulin Resistance and Sleep
This unsung hero supports blood sugar regulation, neurotransmitter balance, and sleep quality—especially helpful in PCOS and perimenopause.
Glycine: Gentle Yet Powerful
Glycine calms the nervous system, supports detox, and helps improve tolerance to other supplements—making it a safe entry point for sensitive individuals.
Berberine vs. Metformin
Berberine’s gut-health benefits and insulin-sensitizing effects are comparable to metformin—but Lara advises caution due to potential medication interactions.

TIMESTAMPS AND KEY TOPICS:

00:00 – Introduction

00:41 – Nervous system’s role in metabolism

02:35 – HRV tracking and daily stress load

03:13 – Ovulation as a metabolic health marker

05:25 – 5 key missing nutrients for women

07:41 – How to dose inositol for results

08:33 – Glycine for calming and detox support

10:39 – How berberine supports gut and glucose

11:33 – The Lara Briden Stack for perimenopause

VALUABLE RESOURCES

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

Join The High Performance Health Community

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

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How to Reverse Biological Age, Balance Hormones & Slow Down Ageing—The Power of Glycans for Women’s Health | Nikolina Lauc Apr 27, 2025

Show notes

What if you could measure how fast your immune system is ageing—and actually reverse it? In this groundbreaking episode, I sit down with Nikolina Lauc, CEO and co-founder of GlycanAge, to unpack the science behind one of the most accurate biological age tests available today. We explore how lifestyle, hormones, and stress directly impact your biological age—and how you can use cutting-edge science to turn back the clock.

You'll discover how oestrogen therapy, moderate exercise, and even small tweaks like swapping HIIT for yoga could potentially lower your biological age by up to 15 years. Plus, I share my personal GlycanAge results and the exact changes I'm making to optimise my health span. If you’re serious about proactive, data-driven health, this is a must-listen!

KEY TAKEAWAYS:

Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease years before symptoms appear.
Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause linked to oestrogen decline.
Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years—more than menopause itself.
Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years and reduce all-cause mortality by 40%.
Exercise Personalisation Matters: Moderate exercise supports longevity, but overtraining—especially in women—can accelerate ageing.
Lifestyle Tweaks Make a Big Difference: Small changes, like replacing high-intensity workouts with yoga, reduced one client's biological age by 15 years in 12 weeks.
Supplements and GlycanAge: NAD+ boosters and omega-3 enriched foods show promising effects, but personalised interventions work best.

TIMESTAMPS AND KEY TOPICS:

1:26 - What are glycans and how they influence ageing

5:23 - Glycans vs telomere and epigenetic tests (accuracy differences)

10:57 - Problems with biological age testing noise

14:41 - The role of hormones in biological ageing

18:30 - How fast lifestyle changes can impact your biological age

22:57 - Why fasting and overtraining may hurt women’s health

27:11 - Personalising exercise to slow ageing

34:00 - Case study: How swapping HIIT for yoga reversed 15 years of biological ageing

40:18 - Angela’s personal GlycanAge test results

48:07 - How often you should test and what to change first

53:06 - The connection between sleep and your immune age

VALUABLE RESOURCES

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

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

Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%

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

Test your biological age and gain powerful insights into your longevity and health at www.glycanage.com - use code ANGELA15 for your exclusive listener discount

Come join us inside the High Performance Health Collective—your space to learn how to work with your female physiology to live longer, stronger, and more energised—with a bonus peek into my private biological age consult to show you exactly how I’m reversing the clock - angelafosterperformance.com/hph-collective

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90-Second Success Formula Daily Habit Mastery for Achieving Your Goals Apr 24, 2025

Show notes

What if the key to achieving your biggest goals wasn’t about doing more, but mastering just a few high-impact habits—daily? In this empowering solo episode, Angela Foster reveals her 90-Second Success Formula, a simple and science-backed process to master your mindset, take aligned action, and build unstoppable momentum. Drawing on insights from James Clear, Jim Collins, and the emotional cycle of change, Angela shares exactly how to end each day feeling accomplished and set up for success.

This is more than a productivity hack—it’s a high-performance ritual that rewires your brain for success, builds self-trust, and aligns your actions with your goals. Whether you’re navigating big changes, chasing personal growth, or just looking to feel more in control of your day, this episode will give you a powerful evening practice you can start tonight.

KEY TAKEAWAYS

CAP Formula for Daily Success: Learn Angela’s 3-step “CAP” method—Celebrate, Appreciate, Prioritise—to powerfully close your day.

The Valley of Despair Is Normal: Why most people quit in stage 3 of the emotional cycle of change—and how you can push through.

Why Visualising the Process Beats Visualising the Goal: The science behind dynamic visualisation and how it rewires your brain.

Focus on the Gain, Not the Gap: How reflecting on your progress (not perfection) builds motivation and momentum.

Compounding Wins for Confidence: The hidden power of celebrating tiny daily wins to build self-belief.

How to Set Up Tomorrow Tonight: Why the way you end your day frames the next one—and how to use that to your advantage.

TIMESTAMPS AND KEY TOPICS
0:00 – Introduction

1:04 – The role of mitochondria & Urolithin A

2:39 – From visualisation to daily control

3:41 – Focus on progress, not comparison

4:36 – Emotional Cycle of Change explained

6:02 – Introducing the CAP formula

7:14 – C: Celebrate your wins

8:09 – A: Appreciate through gratitude

9:33 – P: Prioritise for tomorrow

11:12 – Try it for 30 days—see the shift

VALUABLE RESOURCES

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

Join The High Performance Health Community

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

Supercharge your energy and upgrade your mitochondria with Mitopure - go to http://timeline.com/angela and enter code ANGELA to save 10%

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Metabolic Freedom: The Missing Key to Fat Loss, Energy & Hormonal Balance | Ben Azadi Apr 20, 2025

Show notes

What if everything you've been told about weight loss is upside down? In this powerful second-time conversation with Ben Azadi—author of Metabolic Freedom, speaker, and founder of Keto Kamp—we flip the script on calorie counting and expose what’s really hijacking your metabolism. From seed oils to saturated fat, insulin resistance to HRV, Ben shares the metabolic blueprint to unlock fat burning, hormonal balance, and metabolic flexibility.

Angela and Ben dive deep into the hidden drivers of metabolic dysfunction and why metabolic freedom is not about chasing skinny, but reclaiming your health at a cellular level. Whether you’re struggling with energy dips, fat loss plateaus, or confusing health advice, this episode is packed with actionable strategies and eye-opening science to help you feel strong, clear, and free in your body again.

KEY TAKEAWAYS

Calories Are a Distraction: Weight loss is a side effect of getting healthy—focus on quality, not quantity.
Metabolic Prison vs. Freedom: Most people are sugar-burners stuck in a cycle of cravings and crashes. True freedom comes from metabolic flexibility.
Muscle Is Metabolic Gold: More muscle means better insulin sensitivity, longevity, and freedom with food.
Seed Oils & Inflammation: Ben exposes the hidden damage of processed seed oils—and what to use instead.
The Truth About Saturated Fat: It’s not the villain we were taught to fear. When paired right, it supports hormones and cellular health.
Hormesis & Stress Resilience: Smart stress like fasting, lifting, and cold plunges builds your metabolic adaptability—if recovery is in check.
HRV & High-Dose Melatonin: Surprising strategies to boost your HRV, stress tolerance, and mitochondrial health.

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

1:13 – Metabolic prison vs. metabolic freedom

4:09 – Angela’s story of PCOS and insulin resistance

8:01 – Muscle mass, VO2 max & ageing metabolism

14:29 – The seed oil controversy: oxidation & aldehydes

21:08 – Is saturated fat really dangerous?

29:36 – The 30-day metabolic reset plan

33:02 – Ketones, focus & metabolic energy

37:14 – HRV, melatonin & raising your hormetic ceiling

40:16 – Sleep timing, circadian rhythm & recovery

42:36 – Where to get the book + free metabolism course

VALUABLE RESOURCES

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

Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause

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

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

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

Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat - https://amzn.eu/d/ih7SRp2

Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat
https://amzn.eu/d/ih7SRp2

ABOUT THE GUEST

In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle.

Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet.

He is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting.

Ben is the host of a top 15 podcast, The Keto Kamp Podcast; and the fast growing Keto Kamp YouTube channel with over 130,000 subscribers, and TikTok channel with over 145,000 subscribers.

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Bitesize Biohack 3 Ways to Burn More Fat! Apr 17, 2025

Show notes

What if the secret to burning more fat wasn’t a fancy diet or punishing workout, but a few simple daily upgrades you could start today? In this solo Bite Size Biohacks episode, Angela answers your most asked question—how to get leaner and boost fat loss in time for summer. Whether you're looking to shift a little or a lot, she shares exactly how to turn your body into a fat-burning machine—without resorting to extreme measures.

From muscle-building strategies to protein timing and the underrated power of NEAT (non-exercise activity thermogenesis), Angela reveals the three core principles that will elevate your metabolism, reshape your physique, and keep your energy levels steady all day long. Expect practical, science-backed tips you can implement immediately—and the mindset shift that will make it sustainable.

KEY TAKEAWAYS:

Master NEAT Movement: Non-exercise movement like walking and even fidgeting can boost daily fat burn by up to 20%.
Why Muscle is Metabolic Gold: Muscle burns 2–3x more calories than fat—even at rest—making strength training non-negotiable.
Protein is a Fat-Burning Accelerator: Protein has a thermic effect up to 30%, helping you burn more calories simply by eating it.
Don’t Diet—Build Muscle Instead: Sustainable fat loss comes from increasing lean muscle, not slashing calories or fasting windows.
Fuel Your Day with the Right First Meal: A high-protein breakfast stabilises blood sugar, cuts cravings, and boosts morning energy.
Strength After 40 is Non-Negotiable: As we age, we lose insulin sensitivity and muscle—especially around menopause—so strength training is crucial.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

1:31 – 3 principles for becoming a fat-burning machine

2:14 – Why simple movement can double your metabolic rate

3:28 – What is NEAT and how it helps fat loss

6:02 – Easy lifestyle habits to boost daily activity

6:39 – Why strength training transforms your metabolism

8:41 – How to start a strength training routine

10:01 – Why protein is essential for fat loss

12:15 – How much protein you really need per meal

13:12 – 3 high-protein breakfast ideas

16:04 – How to get your free health score

VALUABLE RESOURCES

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

Join The High Performance Health Community

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

ABOUT THE HOST

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Grey Area Drinking, Hormones & Midlife: What Every Woman Needs to Know | Sarah Rusbatch author of Beyond Booze Apr 13, 2025

Show notes

What if alcohol isn’t the harmless stress reliever it’s been marketed to be—but a silent saboteur of your confidence, hormones, and nervous system? In this deeply honest and empowering conversation, Sarah Rusbatch, author of Beyond Booze, joins Angela to unpack the hidden costs of "grey area drinking"—the space between social drinking and addiction where many high-achieving women quietly struggle. Together, they explore how alcohol affects female physiology, from rising cortisol and disrupted sleep to impaired hormone detoxification and loss of confidence.

Angela and Sarah also dive into the neuroscience of GABA, the truth about alcohol’s effect on your brain chemistry, and what it takes to reclaim joy, vitality, and authentic self-connection without reaching for a glass. Whether you're sober curious, navigating perimenopause, or questioning your relationship with alcohol, this episode is filled with science, stories, and soul-deep wisdom to help you create a life you love—alcohol free.

KEY TAKEAWAYS:

Grey Area Drinking Defined: The silent space where women drink regularly but don’t identify as having a problem—yet still experience negative consequences.
Alcohol’s Hormonal Hijack: Alcohol raises cortisol, disrupts estrogen detox, and accelerates hormonal imbalances—especially in perimenopause.
The GABA Trap: Alcohol mimics the calming GABA effect—but leads to a crash in neurotransmitters and increased stress over time.
You’re Not Broken—You’re Biologically Wired : Struggling to stop after one glass isn’t a willpower issue; it’s neurochemistry and marketing manipulation.
Sex, Intimacy & Sober Confidence: Alcohol isn’t a prerequisite for pleasure—Sarah explains how connection, nervous system regulation, and communication create better intimacy without booze.
Curiosity Over Judgment: Take a break. Track the changes. Reconnect with who you really are—free from the fog of alcohol.

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

5:20 – Social and relational challenges of quitting

11:16 – The neurotransmitter rollercoaster

17:51 – The tipping point: rock bottom vs. gradual awareness

25:25 – How alcohol affects female hormones and liver health

33:49 – How to naturally boost GABA

37:51 – The role of nervous system regulation in sobriety

44:37 – Sex and the nervous system connection

49:08 – The hardest myth to break: alcohol = fun

53:04 – Try a 90-day alcohol-free experiment

VALUABLE RESOURCES

Listen to Angela’s solo episode on how she started with a 90 day alcohol free challenge, how she navigated the first year and the challenges and personal growth she experienced - listen here

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

Sarah’s book Beyond Booze https://amzn.eu/d/i6R9R7a

Instagram https://www.instagram.com/sarahrusbatch/?hl=en

Website: http://www.sarahrusbatch.com/

Facebook community - The Women's Wellbeing Collective -

https://www.facebook.com/groups/342319476897067

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

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

LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen

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

ABOUT THE GUEST

Sarah is author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age.

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Bitesize Biohack: How To Improve Your HRV Apr 10, 2025

Show notes

Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most?

In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring.

KEY TAKEAWAYS:

Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance.
Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load.
Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it.
One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate.
The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place.
Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection.
Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments.

TIMESTAMPS AND KEY TOPICS

0:00 – Introduction

1:20 – Lifestyle factors influencing HRV

2:09 – HRV as a measure of stress adaptation

2:48 – Kristen’s 7-year HRV improvement

3:16 – Angela confirms HRV baseline context

3:53 – Harvard study on sleep regularity and GPA

4:46 – Athlete data validates sleep consistency

6:11 – Sleep-wake consistency is Kristen’s top strategy

6:44 – Circadian disruption and mental health

VALUABLE RESOURCES

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

Join The High Performance Health Community

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

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

To listen to the full episode with Kristen Holmes - https://lnk.to/EP317

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The Lies Taught in Medical School — and How They’re Failing Women | Dr Robert Lufkin Apr 06, 2025

Show notes

What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health.

In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands.

KEY TAKEAWAYS:

The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key.
Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes.
Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias.
The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health.
Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease.
Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions.
Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness.

TIMESTAMPS AND KEY TOPICS:

0:00 — Introduction
1:34 — The biggest lies taught in medical school
7:14 — Why healthcare isn’t set up for prevention
10:42 — The food pyramid and junk food lobbying
18:45 — The seed oil debate and saturated fat in the modern diet
23:02 — Cholesterol, statins, and misunderstood heart risk
29:28 — Why calcium scores are a more accurate marker
34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed
38:18 — Type 2 diabetes: root causes vs. symptom management
46:39 — Preventing Alzheimer’s with lifestyle change
50:07 — Ketosis and metabolic flexibility
52:38 — Mental health, food, and epigenetics

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:

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

LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen

ABOUT THE GUEST

Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.
A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.
After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.

His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.

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