High Performance Health

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Bitesize: Why Your Blood Sugar Looks ‘Normal'—But You’re Still Gaining Weight & Feeling Exhausted Feb 28, 2025

Show notes

Angela presents a bitesized edition alongside Morgan Nolte, in which they look at the critical differences between insulin resistance, prediabetes, and type 2 diabetes, emphasising the often-overlooked role of insulin in blood sugar regulation.

They explain how insulin, a hormone produced by the pancreas, helps move glucose from the bloodstream into cells for energy storage, and how high insulin levels can lead to insulin resistance, where cells become less responsive, requiring more insulin to achieve the same effect.

KEY TAKEAWAYS

Hidden Insulin Resistance: 88% of adults in the U.S. have some degree of insulin resistance, even if their blood sugar levels appear normal. Standard blood tests like fasting glucose and HbA1c often miss early warning signs.
How Insulin Works: Insulin helps regulate blood sugar by moving glucose into cells for energy. Over time, if insulin levels stay high, cells become resistant, requiring more insulin to maintain balance, leading to metabolic dysfunction.
Early Warning Signs: High blood pressure, unexplained weight gain (especially belly fat), sugar cravings, fatigue, brain fog, and joint pain can be early indicators of insulin resistance before it progresses to prediabetes or type 2 diabetes.
Testing Beyond Blood Sugar: Checking fasting insulin levels (optimal is under 6) and using the HOMA-IR test can provide a clearer picture of insulin sensitivity. These tests can detect issues up to two decades before a diabetes diagnosis.
Practical Solutions: Lifestyle adjustments, including a low-carb, high-protein diet, strength training, stress management, and prioritizing sleep, can improve insulin sensitivity, support metabolic health, and help reverse insulin resistance.

TIMESTAMPS & KEY TOPICS

00:05 – 88% of adults have insulin resistance, even with normal blood sugar.
00:24 – Introduction to the episode and guest Dr. Morgan Nolte.
02:11 – Why insulin resistance worsens with age, especially in women.
03:31 – Understanding insulin’s role in blood sugar regulation.
04:37 – How cells become resistant to insulin over time.
06:02 – Why fasting insulin is a critical but often overlooked test.
07:10 – Insulin resistance as a spectrum, from normal function to diabetes.
08:20 – How to get tested for fasting insulin at home or through labs.
10:22 – Why standard blood tests might not reveal insulin resistance.
12:07 – Signs of insulin resistance: blood pressure, cravings, fatigue.
13:54 – The connection between insulin resistance and joint pain.
15:30 – How to reverse insulin resistance with diet and lifestyle.

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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.

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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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 Music Supercharges Your Brain & Body: The Neuroscience of Peak Performance | Daniel Levitin Feb 24, 2025

Show notes

Angela welcomes Dan Levitin, author of "Music as Medicine," to explore the profound impact of music on our biology and mental health. They discuss how music affects neurotransmitters and hormones, the intricate process of how we perceive sound, and the emotional connections we form with music.

Dan shares insights on the therapeutic applications of music for conditions like anxiety and depression, emphasising the importance of personal music preferences in achieving relaxation and emotional healing.

KEY TAKEAWAYS

Music & The Brain: Music is more than just entertainment—it directly affects brain function, influencing neurotransmitters like dopamine, serotonin, and oxytocin. It can enhance mood, reduce stress, and even improve cognitive functions like memory and focus.
Performance & Endurance: Music has a profound impact on physical performance. Whether it’s helping athletes run faster by synchronizing their pace with the beat or increasing endurance by reducing the perception of effort, the right music can be a powerful tool for improving workouts.
Music & Emotions: Music is deeply connected to our emotions and memory. A song can instantly transport us back in time, evoking strong feelings tied to specific moments in our lives. It can also be used intentionally to shift mood—whether to energize, calm, or provide comfort in difficult moments.
Healing & Prevention: Research shows that music can boost the immune system by increasing immunoglobulin A (IgA) and natural killer cells, which help fight infections. It also reduces blood pressure, eases muscle tension, and supports overall health, making it a valuable tool for preventive care.
Memory & Mental Health: Music plays a vital role in mental health therapy. It can help reduce anxiety, lift depression, and support Alzheimer’s patients by triggering memories. Additionally, sad music is often more effective than happy music in helping people process emotions and feel understood.

TIMESTAMPS AND KEY TOPICS

00:05 – Music boosts the immune system and enhances endurance.
03:34 – How music affects neurotransmitters and hormones.
06:11 – Music’s role in emotional responses and anticipation.
10:10 – The impact of music on metabolic function and energy.
13:30 – Why repetitive listening can diminish a song’s effect.
15:21 – How music tempo influences athletic performance.
18:30 – Dopamine release from music vs. addictive behaviors.
22:14 – Music and spiritual connection: accessing flow states.
30:40 – Music therapy for anxiety, depression, and schizophrenia.
35:56 – How music strengthens the immune system and prevents illness.
39:51 – The benefits of playing an instrument beyond just listening.
41:14 – Singing and its impact on well-being and mental clarity.

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ABOUT THE GUEST

Daniel J. Levitin is a neuroscientist, cognitive psychologist, musician, and bestselling author. He is Founding Dean of Arts & Humanities at Minerva University in San Francisco, and James McGill Professor Emeritus of Psychology and Neuroscience at McGill University in Montreal. He is the author of five consecutive bestselling books: This Is Your Brain on Music, The World in Six Songs, The Organized Mind, A Field Guide to Lies and Successful Aging (published in the UK as The Changing Mind).

His newest book, I Heard There Was A Secret Chord: Music As Medicine (published in the UK as Music as Medicine), hit the bestseller lists in its first week of release.

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Bitesize Biohack: The Secret Hormones You’re Not Talking About: How Testosterone & DHEA Fuel Energy, Confidence & Vitality | Karen Martel Feb 21, 2025

Show notes

Angela presents a bitesize in the company of Karen Martel, in which they talk about the role of testosterone in women's health, particularly during perimenopause and menopause.

They discuss how testosterone is the most abundant hormone in women during their fertile years and its crucial functions, including energy levels, mood enhancement, and sexual health, also highlighting the lack of available testosterone replacement therapy for women in North America and the benefits of optimising testosterone levels through injections

KEY TAKEAWAYS

The Truth About Testosterone: The most abundant hormone in women’s fertile years and why it matters post-menopause.
Testosterone & Energy: How it affects motivation, resilience, and confidence in high-achieving women.
HRT & Optimization: The best forms of testosterone replacement therapy and why injectables may work better than creams.
DHEA & Stress: How chronic stress depletes DHEA and why supplementing it isn’t always the best solution.
Perimenopause & Aging: Why lifestyle alone isn’t always enough and the role of HRT in long-term health.

TIMESTAMPS AND KEY TOPICS

00:04 – Ovaries shut down permanently; no biohacking out of menopause.
03:09 – Why testosterone is the most abundant female hormone before menopause.
07:57 – Signs of testosterone deficiency: fatigue, depression, and brain fog.
10:57 – Testosterone replacement therapy: creams vs. injectables.
12:28 – The controversy around DHEA supplementation.
17:54 – Raising DHEA naturally: stress reduction and key supplements.
20:49 – Why lifestyle alone isn’t always enough during menopause.
24:32 – The myth that all health issues stem from trauma or limiting beliefs.
27:01 – Psychedelics for healing: powerful but not for everyone.

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Bloating, Brain Fog & Anxiety: The Hidden Root Cause (And How to Fix It!) Feb 17, 2025

Show notes

Angela welcomes gut health expert, Josh Dech, who explores the profound connection between gut health and mental well-being.

Together they delve into the intricate relationship between the brain and gut, discussing how neurotransmitters produced in the gut influence mood and behaviour, emphasising the importance of diet, and highlighting the need for whole foods, the avoidance of intolerances, and the impact of histamines, particularly for those with conditions like Crohn's disease.

KEY TAKEAWAYS

Gut & Chronic Disease: 93% of major diseases, including heart disease, diabetes, and Alzheimer’s, can be traced back to gut health.
Brain-Gut Link: Your gut directly impacts mood, focus, and mental clarity. An unhealthy gut can lead to ADHD symptoms, anxiety, and brain fog.
Acid Reflux Myth: Most reflux cases are due to low stomach acid, not too much. Suppressing acid can worsen gut health.
Pesticides & Processed Foods: Industrialized food and chemicals damage the gut microbiome, fueling inflammation and disease.
Healing Approach: Focus on whole foods, gut-friendly diets, and identifying intolerances to restore balance.

TIMESTAMPS AND KEY TOPICS

00:05 – 93% of chronic diseases are linked to gut health.
03:21 – How gut imbalances contribute to ADHD, brain fog, and fatigue.
07:59 – Healing the gut: Candida, parasites, and food intolerances.
13:46 – Acid reflux: The real cause and why PPIs can make it worse.
24:30 – How pesticides and food processing harm gut health.
35:09 – Industrialized food vs. real nutrition: Why we’re getting sicker.
41:07 – The best tests for gut health & when you should test.
44:23 – Should you take probiotics? The truth about supplementation.
48:56 – Sugar vs. sweeteners: Which is worse for your gut?
51:26 – Key advice for taking control of your gut health.

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ABOUT THE GUEST

Josh is a Holistic Nutritionist and Physician’s consultant, specializing in Crohn’s, Colitis, and severe IBS. After reversing over 300 cases of Crohn’s and colitis (previously thought to be impossible to fix), he’s been connected to some of the world’s most renowned doctors.
He’s since launched a top 2.5% globally ranked podcast, and has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic
approach to gut health, and inflammatory bowel disease.

https://gutsolution.ca/

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Bitesize: Inflammation, Weight Gain & Fatigue in Midlife Feb 14, 2025

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Angela presents a bitesize in the company of Siim Land, in which they look at the profound effects of exercise on reducing inflammation and its implications for aging and chronic diseases. They discuss the distinction between acute and chronic inflammation, emphasising the importance of addressing underlying causes such as obesity and high blood sugar levels. They also highlight the role of healthy lifestyle choices, including exercise, sleep, and a diverse diet rich in plant polyphenols, in managing inflammation.

KEY TAKEAWAYS

Exercise & Inflammation: Regular movement is the most effective way to boost antioxidant defense.
Cold Exposure Benefits: Cold showers and ice baths help reduce short-term inflammation but may not work for everyone.
Visceral Fat & Chronic Inflammation: Excess belly fat is a primary driver of inflammation; weight management is key.
Polyphenols & Gut Health: A diet rich in colorful plants supports gut health and longevity.
Glycine & NAC: These supplements aid glutathione production and may help with aging and inflammation.
Antioxidant Supplementation: Too many antioxidants can be harmful—supporting natural production is more effective.

TIMESTAMPS & KEY TOPICS

00:00 – Intro: Chronic inflammation and its hidden effects
01:12 – How inflammation impacts metabolism and energy
03:05 – The link between visceral fat and inflammation
05:21 – Exercise vs. antioxidants for reducing inflammation
08:38 – Supporting mitochondrial health for aging and energy
12:46 – Why glutathione declines with age and how to support it

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The Shaman in Stilettos: How Sound Therapy Can Detox Your Energy, Relieve Stress & Heal Your Body & Mind | Anna Hunt Feb 10, 2025

Show notes

Angela welcomes Anna Hunt, who shares her journey from a successful career in journalism to becoming a shamanic practitioner, exploring the profound connection between energy, thoughts, and our physical well-being.

Together, they talk about the significance of Einstein's theory of E=mc², emphasising how everything is energy and how our perceptions shape our reality. Anna discusses the importance of maintaining "clean energy" and offers practical tips for detoxing our energy through mindfulness, gratitude, and sound healing.

KEY TAKEAWAYS

Energy & Sound Healing: Everything is energy, and sound waves can transform and release stuck emotions.
Detoxing Emotional Energy: Unreleased thoughts and emotions get stored in the body, leading to stress and imbalance.
Clean vs. Heavy Energy: How our energy impacts interactions, well-being, and how we feel in different environments.
Practical Energy Cleansing: Simple techniques like nature walks, movement, and gratitude lists help clear energy daily.
Shamanic Sound Healing: Using ancient techniques to shift energy, release blockages, and restore balance.

TIMESTAMPS AND KEY TOPICS

0:05 - Sound waves and energy detox
1:06 - Thoughts, emotions & their impact on the body
4:05 - How energy manifests in daily life
7:25 - The observer effect and shifting perspective
8:46 - How mindset affects reactions and experiences
17:05 - Personal example: Using energy awareness in tough situations
21:45 - Simple ways to clear energy daily
26:42 - How sound interacts with energy for healing
37:01 - The power of shamanic sound therapy
50:56 - Anna’s journey from journalist to shaman
55:51 - Plant medicine vs. sound therapy for energy detox
1:04:22 - Understanding energy purging and healing

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ABOUT THE GUEST

To find out about Anna’s latest workshops click here: https://www.annahunt.com/workshops#live

Anna is a healer, modern educator and bestselling author whose passion is transformation and the limitless potential of human beings.
Anna's health journey began when she was a senior editor at The Mail On Sunday, a position she took after completing her MA in history at Cambridge. Debilitating health challenges owing to chronic stress inspired her to travel the world, researching alternative solutions. This included studying the 20,000 year old healing traditions of the Peruvian Andes with a healer and former Head Archaeologist of Machu Picchu..For 18 years she visited Peru annually until he pronounced her a Dona, a master healer. Over the same time, she studied quantum physics with a teacher in Australia, and therapeutic visualisation with a psychotherapist based in London.
So her own practice was born.
For two decades, Anna has worked with thousands of leaders, private clients and corporations around the world including Greenpeace and multinational investment banks. Described as 'the face of the new shamanism' by The Sunday Times Style, she takes her clients on a journey that reconnects them to complete health physically, mentally, emotionally and spiritually. Her work gives them the confidence to express their full potential through living multi-faceted and fulfilling lives that are in alignment with their purpose and their joy.
The Shaman In Stilettos (Penguin) is Anna’s bestselling memoir.
annahunt.com

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Bitesize Biohack: Younger Skin: How To Reverse Skin Aging at a Cellular Level Feb 07, 2025

Show notes

Angela presents a bitesize in the company of Alessandra Zonari, who discusses the intriguing concept of cellular senescence, often referred to as "zombie cells," and their impact on skin aging.

Alessandra explains how these damaged cells accumulate over time, leading to inflammation, collagen breakdown, and a decrease in collagen production, ultimately resulting in more wrinkles and accelerated aging, and also highlights the importance of lifestyle factors, such as diet, sleep, and exercise, in managing the accumulation of senescent cells.

KEY TAKEAWAYS

Zombie Cells & Aging: Senescent cells cause inflammation and collagen breakdown, accelerating skin aging.
Cellular Repair & Collagen Production: Removing senescent cells helps healthy skin cells produce more collagen and maintain resilience.
Lifestyle & Skin Health: Factors like sun exposure, sugar intake, sleep, and exercise influence senescent cell accumulation.
OneSkin OS01 Peptide: A science-backed solution targeting senescent cells to reduce skin aging and improve elasticity.
Biological Age Reversal: Research shows OS01 peptide reduces the biological age of skin, making it function as younger skin.

TIMESTAMPS AND KEY TOPICS

0:05 - The problem with existing skincare products
1:06 - Senescent cells and how they accelerate skin aging
2:20 - How zombie cells break down collagen
3:10 - Sun exposure and its impact on collagen decline
5:09 - Why traditional exfoliation doesn’t solve aging
6:11 - When senescent cells start accumulating
7:21 - Lifestyle habits that accelerate skin aging
9:08 - How the OS01 peptide works
10:26 - OS01’s role in boosting collagen and skin resilience
12:01 - Measuring skin’s biological age and reversing aging

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The Most Powerful Food on Earth? How NASA’s Superfood Boosts Energy, Beauty & Longevity with Catharine Arnston Feb 03, 2025

Show notes

Angela welcomes Catharine Arnston to the show, to talk about the remarkable benefits of spirulina and chlorella, two nutrient-dense microalgae that have been celebrated for their energy-boosting, beauty-enhancing, and longevity-promoting properties.

Catharine, a passionate advocate for these superfoods, shares her personal journey of incorporating algae into her daily routine for over 15 years, highlighting the scientific backing from international agencies like NASA and the UN. Together, they talk about the differences between spirulina and chlorella, emphasizing spirulina's role in energizing the body and brain while supporting mitochondrial health, and chlorella's detoxifying properties and ability to build blood.

KEY TAKEAWAYS

Daily Detox Support: Spirulina and chlorella remove toxins, heavy metals, and pollutants from the body.
Ultimate Energy Booster: Spirulina provides immediate, sustained energy without crashes, making it a perfect pre-workout fuel.
Brain & Mitochondria Health: These algae support cognitive function, protect mitochondria, and combat oxidative stress.
Beauty & Skin Benefits: Spirulina boosts collagen and elastin, promoting youthful, glowing skin.
Gut & Immune Support: Chlorella aids digestion, strengthens the immune system, and supports gut microbiome health.
Superior Protein Source: Spirulina is a complete protein with all essential amino acids, making it ideal for muscle recovery and performance.

TIMESTAMPS AND KEY TOPICS

0:05 - The toxin load in the body and why daily detox is crucial
6:00 - Spirulina’s ancient history and NASA’s recognition
7:44 - Nutrient density of algae vs. traditional foods
26:57 - Differences between spirulina and chlorella
30:44 - Spirulina as the ultimate nootropic and energy source
40:06 - Impact of spirulina on mitochondria and longevity
43:19 - Chlorella’s role in detoxification and gut health
52:06 - Benefits for cognitive function and mental clarity
57:24 - Beauty and anti-aging benefits of algae
1:06:05 - How to use spirulina and chlorella for workouts and recovery
1:13:22 - Best daily dosage for optimal health

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Bitesize: Essential Oils - The Life Hack You Didn’t Know You Needed for Instant Energy, Focus, and Relaxation | Dr Mariza Snyder Jan 31, 2025

Show notes

Angela presents a bitesize in the company of Dr Mariza Snyder, in which they explore the world of essential oils, highlighting their potential for providing quick and effective remedies for energy, focus, and relaxation.

They also discuss the benefits of combining peppermint with citrus oils, such as grapefruit or lemon, to create an instant energy boost without the negative side effects associated with sugar and caffeine.

KEY TAKEAWAYS

Instant Energy Boost: Peppermint and citrus oils provide an immediate energy lift and mental clarity without sugar or caffeine.
Essential Oils for Mood & Sleep: Floral oils like lavender, vetiver, and cedarwood promote relaxation, reduce stress, and improve sleep quality.
Blood Sugar Insights: The impact of sugar spikes on energy levels and how essential oils can provide an alternative boost without metabolic disruption.
Application Methods: Essential oils can be used in diffusers or applied topically with a carrier oil for sustained benefits.
Mitochondrial Health & Longevity: Urolithin A enhances cellular energy and recovery, complementing essential oil benefits.

TIMESTAMPS AND KEY TOPICS

0:05 - Essential oils as a natural energy booster
1:46 - Why quick remedies are essential for high performance
4:08 - Blood sugar spikes from sugar and caffeine vs. essential oils
7:37 - Essential oils for focus and mental clarity
9:16 - Peppermint and citrus oils for energy and alertness
11:27 - Best essential oils for sleep and relaxation
12:16 - Topical application using carrier oils
14:26 - Choosing the right carrier oil for face and body use

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ABOUT THE HOST

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.

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Gut Health Expert: Healing Inflammation, Crohns and Colitis and The Mindset to Thrive | Dane Johnson Jan 27, 2025

Show notes

Angela is joined by Dane Johnson, founder and CEO of Crohn's Colitis Lifestyle. Dane shares his remarkable journey of overcoming a life-threatening battle with Crohn's disease and colitis, which he faced in his 20s. Through determination and a commitment to natural healing, he not only reclaimed his health but has remained medication and surgery-free ever since. Dane discusses his signature SHIELD program, which has helped hundreds of clients reverse inflammatory bowel disease symptoms.

KEY TAKEAWAYS

Healing Through Empowerment: The key to healing is not eradicating the disease but building the conviction and ability to respond to adversity.
The SHIELD Program: Dane's program focuses on root causes, customized nutrition, and creating a sustainable lifestyle for gut health.
The Role of Nutrition and Lifestyle: Transitioning to organic, whole foods is vital. Learn to cook at home and reduce processed food intake. Microplastics, artificial sweeteners, and A1 casein are major contributors to gut inflammation.
Mindset for Healing: Never personalize disease; maintain the belief that you can heal and take control of your health. Discipline and consistent habits like journaling, meditation, and learning are crucial.
Spiritual and Emotional Resilience: Dane shares how he transformed spiritual despair into a purpose-driven life, using his struggles to help others.

TIMESTAMPS AND KEY TOPICS

0:05: Healing starts with the conviction to face adversity.
0:26: Angela introduces Dane and his journey with Crohn’s and Colitis.
2:23: Dane explains his mucosal healing tea and its benefits.
12:12: Overcoming spiritual challenges during illness.
19:53: The impact of mindset on healing and the power of reframing your identity.
22:31: Difference between Crohn’s disease and ulcerative colitis.
31:57: Mentors and resources that inspired Dane’s healing journey.
37:35: The dangers of the standard American diet.
47:42: How to prioritize health on a budget.
53:54: Closing insights on taking ownership of your health.

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ABOUT THE GUEST

Dane Johnson is the Founder/CEO of Crohn's Colitis Lifestyle and a Holistic Nutritionist specializing in reversing Crohn’s Disease and Ulcerative Colitis. Dane’s story ignited through a life-threatening case of Crohn’s/Colitis which nearly took his life December 2014. Since committing his life to natural healing he has remained surgery and medication-free while eliminating IBD symptoms.
To date, Dane and his passionate team of specialists and coaches have created 500+ success stories for reversing IBD symptoms using his signature S.H.I.E.L.D. Program. His international IBD consulting firm is one of the few organizations in the world that only treat IBD, and see roughly 100+ international IBD cases a week despite any unique needs!
Dane and his team have successfully worked with of IBD clients despite surgery, age, medication, past experiences, diet preferences, extreme cases, world location or culture.
His passion, unique experience, and niche in the field of IBD have empowered him to create unparalleled value for real, long-term symptom relief for those suffering from Inflammatory Bowel Disease.

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