High Performance Health

Latest Episodes:

Sex, Hormones and Getting Your Life Back with Karen Martel Jul 15, 2024

Show notes

Angela welcomes special guest, Karen Martel, to talk about hormones, menopause, and women's health.

Karen and Angela delve into the misconceptions surrounding oestrogen and hormone replacement therapy, emphasising the importance of understanding the benefits of hormone replacement for women's overall health. They also touch on the significance of testosterone and DHEA in women's health, highlighting the potential impact on energy levels, mental health, and sexual well-being.

KEY TAKEAWAYS

Hormone replacement therapy (HRT) can be highly beneficial for women going through perimenopause and menopause, providing relief from symptoms and reducing the risk of various health issues.
It is important for women to understand that experiencing health issues, such as weight gain or migraines, does not necessarily indicate a lack of effort in maintaining health, as human bodies naturally age and may face challenges despite healthy habits.
DHEA supplementation can support adrenal health and energy levels, but it is essential to be cautious with dosages to avoid potential side effects like acne and hair loss.
Women should not feel pressured to address every health issue through natural remedies or emotional healing, as sometimes medication or hormone replacement therapy may be the most effective solution.
It is crucial for individuals to recognise that not all health trends or treatments, such as psychedelics or specific supplements, are suitable for everyone, and personal health decisions should be made based on individual needs and circumstances.

BEST MOMENTS

"Women can find that sex drive is better and sex life is better the older they get."

"I always tell women like, you'll have better orgasms, more satisfactory."

"I did that for like 20 years. I was like, oh, my my freaking dream board isn't good enough."

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https://karenmartel.com/shop/ this is the link for her creams

https://podcasts.apple.com/gb/podcast/the-hormone-solution-with-karen-martel/id1438772276 Link to Karen's podcast

Menopause, Weight Loss & Hormone Replacement Therapy with Karen Martel : https://link.chtbl.com/EP_134 - Link to Karen's previous podcast guesting

ABOUT THE GUEST

Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach, stands as a distinguished authority in the realms of women’s weight loss and hormonal health. With a wealth of expertise in peri-menopause and menopause, Karen is recognized as a leading expert in navigating the unique challenges and transitions women face during these phases of life. As the esteemed host of the highly acclaimed women’s health podcast, “The Hormone Solution with Karen Martel,” she delves deeply into the intricacies of female fat loss, hormone optimization, and the complex interplay between hormones and overall health. Karen’s mission is to empower women with the knowledge they require to seize control of their well-being and thrive throughout every stage of life.

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https://www.facebook.com/karenmartelhormones

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https://www.youtube.com/channel/UCfWWN_4IhMZJOXjvj8FDKIQ

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.

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Bitesize Biohack: Peptides, Bioregulators and Lifestyle Hacks for Longevity with Nathalie Niddam Jul 11, 2024

Show notes

Angela presents a biohack episode alongside previous guest, Nathalie Niddam, where they discuss various strategies for slowing down the aging process and promoting overall healthspan. They touch on the importance of stress management, quality sleep, nutrition, exercise, and addressing underlying chronic infections and toxins.

KEY TAKEAWAYS

Collagen can be beneficial for health, but it's important to maintain a balanced diet with various nutrients to avoid deficiencies.
Bioregulator peptides, such as epitalon, have shown potential in slowing down the aging process by restoring form and function to tissues, glands, and organs.
Fasting and caloric restriction, when done properly, can stimulate autophagy and have been studied for their effectiveness in slowing down aging.
Addressing underlying chronic infections and toxins, such as heavy metals or tick-borne diseases, is crucial for maintaining optimal health and function.
Bioregulator peptides like epitalon are available as nutritional supplements and have been shown to have positive effects on hormone balance, sleep, bone density, and immune function.

BEST MOMENTS

"I get collagen in all kinds of places... I am a fan of collagen, for sure."

"We have to have a mechanism by which we're restoring function to our tissues, glands, and organs as they naturally wear out."

"Epitalon in studies was shown to normalise melatonin production in elderly adults... It was supportive of a whole bunch of foundational aspects of health."

"The bioregulator peptides are essentially epigenetic switches that flip on genes that signal a tissue, gland, or organ to produce proteins that help to restore form and function."

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Nathalie Niddam Full 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.

Alzheimer’s is Optional! Patrick Holford on How to Upgrade Your Brain Jul 08, 2024

Show notes

Angela welcomes Patrick Holford who’s discussing the importance of nourishing and protecting the brain for optimal health and performance.

He delves into the intricate workings of the brain, emphasising the significance of omega-3 DHA, phospholipids, and B vitamins in maintaining brain health. He also highlights the role of homocysteine as a biomarker for various diseases, the impact of B vitamins on methylation, and why he believes the onset of Alzheimers may be something that we can do something about

KEY TAKEAWAYS

The brain is over 60% fat, with omega-3 DHA being a key component that attaches to phospholipids, essential for brain function and structure.
Elevated homocysteine levels are linked to a range of conditions, including neurological disorders, heart disease, and cancer, making it a vital marker to monitor for overall health.
B vitamins play a crucial role in the methylation process, which is necessary for incorporating omega-3 into the brain. Proper methylation is vital for cognitive function and overall brain health.
Understanding how to change behaviours related to diet, lifestyle, and supplementation is crucial for preventing cognitive decline and reducing the risk of various diseases.

BEST MOMENTS

"Your brain currently has to be underperforming because you didn't know what it was that you need to optimally nourish your brain."

"The recommendation for children is to eat fish twice a week. Less than 5% of children achieve even that."

"I can't believe it's ignored. It's never on like a standard doctors or even like a pupil health check."

"The single hardest bit is not finding out what is the problem, which we, of course, will do."

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APP, PS1, and PS2,Genes are causative of Alzheimer’s Disease with APOE4 carrying a higher genetic risk factor: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181712/

Patrick’s book: Upgrade Your Brain: Unlock Your Life’s Full Potential

foodforthebrain.org to find out more and take a free cognitive function brain test.

ABOUT THE GUEST

Patrick Holford

BSc, DipION, FBANT, NTCRP

Patrick Holford, BSc, DipION, FBANT, NTCRP, is a leading spokesman on nutrition and mental health and founder of both the Food for the Brain Foundation, and the Institute for Optimum Nutrition. Originally trained in psychology. He was one of the first promoters of the importance of zinc, essential fats, low-GL diets and homocysteine-lowering B vitamins and their importance in mental health and Alzheimer’s prevention. He is the author of 46 books, translated into over 30 languages, including The Optimum Nutrition Bible and his latest book Upgrade Your Brain He is a retired visiting professor at the University of Teeside and is in the Orthomolecular Medicine Hall of Fame.

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Bitesize: The Benefits and Risks(!) of NAD Jul 04, 2024

Show notes

Angela welcomes Nichola Conlon to talk about the critical molecule NAD (Nicotinamide Adenine Dinucleotide) and its importance for the human body.

Nichola provides a comprehensive overview of NAD, highlighting its crucial roles in energy production within cells and as a signaling molecule for cellular maintenance and repair. Angela and Nichola also look into how NAD levels decline with age, impacting energy levels and cellular health, ultimately contributing to the aging process

KEY TAKEAWAYS

NAD, or nicotinamide adenine dinucleotide, is a crucial molecule for energy production in cells and acts as a signaling molecule for cellular maintenance and repair.
NAD levels decline with age, starting from birth, and this decline is linked to reduced energy levels and impaired cellular maintenance and repair, contributing to the aging process.
Intermittent fasting, calorie restriction, and exercise are ways to positively impact NAD levels by creating an energy stress that activates the AMPK pathway, leading to increased NAD production.
High-intensity interval training and fasting in a fasted state can further upregulate the AMPK pathway, enhancing the body's ability to produce NAD.
The salvage pathway in cells is responsible for recycling NAD breakdown products, primarily nicotinamide, back into usable NAD. However, this pathway becomes dysregulated with age due to a decline in the enzyme NAMPT, leading to decreased NAD levels in older cells.

BEST MOMENTS

"NAD, I sometimes refer to it as probably the most important molecule that you've never heard of."

"From research that's been done, it seems like it declines from birth. So by the time you're age 20, you've kind of got half the amounts of NAD that you had when you were born."

"I think what's known is that any level of fasting really is going to start to actually increase your NAD levels."

"So all the beneficial effects of exercise, fasting, et cetera, are happening because they're increasing the ability of our cells to use this salvage pathway."

VALUABLE RESOURCES

Visit Nuchido.co.uk and use the code ANGELAFOSTER to get a 20% discount on your first purchase.

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Episode 175 - https://omny.fm/shows/high-performance-health/impact-and-optimise-your-longevity-and-biological

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Everything You Need to Know About Birth Control with Kate Muir Jul 01, 2024

Show notes

Angela welcomes Kate Muir, to discuss her bestselling book, "Everything You Need to Know About the Pill, But We're Too Afraid to Ask."

Kate shares her personal journey and research findings related to the effects of hormonal contraception, particularly focusing on the pill. She delves into the impact of different types of pills on mental health, libido, breast cancer risk, and overall well-being.

KEY TAKEAWAYS

The pill can have significant effects on mental health, libido, and overall well-being, with synthetic hormones impacting serotonin levels and mood.
Different types of pills contain varying progestins and oestrogens, leading to different side effects and risks, such as increased breast cancer risk.
Options like the copper coil and natural cycles provide non-hormonal alternatives, with potential benefits for mood and overall health.
Body-identical pills with natural oestrogen and safer progestins show promise in reducing side effects and improving mood.
Trials for male contraception, such as a shoulder gel, show potential with minimal side effects, offering a new perspective on shared contraceptive responsibility.

BEST MOMENTS

"I think the pill had sort of ground her down. And when she came off it, she was great. You know, there are other issues in people's lives, but that was clearly a cause of her low mood and depression, real flat mood."

“Despite me having been diagnosed with three bouts of postnatal depression and then major depressive disorder for a number of years with possible bipolar, their first instinct was, well, we just need to get you back on the pill."

“Doctors are really not trained in hormones at all"

“We did a big poll for Channel 4. And I think we found about something like, 7 to 14% were getting it for sort of acne or skin. And lots and lots of people were going on it for heavy periods or irregular periods."

VALUABLE RESOURCES

Everything You Need to Know About the Pill (but were too afraid to ask) - Kate Muir
https://amzn.eu/d/0aB61YCW

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ABOUT THE GUEST

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

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Bitesize: Why Blood Sugar Matters for Energy, Health & Longevity Jun 27, 2024

Show notes

Angela talks to special guest Danielle Hamilton, about the critical importance of blood glucose regulation for overall health and well-being. They discuss how blood sugar levels impact every cell, organ, and bodily process, emphasising the far-reaching effects of blood sugar dysregulation and insulin resistance.

KEY TAKEAWAYS

Blood glucose levels have a significant impact on our overall health, affecting every cell, organ, and process in the body.
Insulin resistance and blood sugar dysregulation can lead to various health issues, even before blood sugar levels change.
Many individuals may have metabolic dysfunction and insulin resistance without being diagnosed with prediabetes or diabetes.
Doctors may not always catch early signs of blood sugar issues, focusing more on treating symptoms rather than addressing root causes.
Circadian rhythm and stress play a crucial role in blood glucose levels, emphasizing the importance of timing for optimal health and performance

BEST MOMENTS

"Our blood sugar affects how we feel at every second of every day, and it has huge impacts on our long-term health."

"I think it's the same here. So with somebody, let's say they're falling, because most people listening to this podcast are looking after their health..."

"Our circadian rhythm is so linked to our stress because our circadian rhythm, I like to think about it like the control tower at an airport."

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A Woman’s Guide to Increasing Healthspan, Lowering Biological Age & Looking Younger with Maddy Dychtwald Jun 24, 2024

Show notes

Angela talks to Maddy Dychtwald, who shares insights from her book "Ageless Aging" focusing on women's health and longevity. They discuss the importance of hormone replacement therapy for brain health, the impact of an anti-inflammatory diet on metabolic health, and the significance of exercise for maintaining muscle mass and balance.

Maddy also delves into skincare and hair health tips, emphasising the benefits of vitamin C and Retin-A products.

KEY TAKEAWAYS

Eating an anti-inflammatory diet, staying hydrated, and avoiding added sugars and alcohol can improve skin and overall health.
Incorporating strength training exercises and balance tests like the Flamingo Test can help prevent falls and maintain physical health as one ages.
Focus on getting quality sleep rather than just quantity, ensuring you wake up feeling refreshed.
Practices like sun exposure in the morning can aid in regulating circadian rhythms.
Consider bio-identical hormone replacement therapy, especially for women experiencing hormonal imbalances during menopause, to support brain health and overall well-being.
CoQ10 can be beneficial for muscle strength and counteracting side effects of certain medications like statins, providing a natural alternative to address health concerns.

BEST MOMENTS

"I've been on this beat of longevity and aging and retirement for, Gosh, close to 40 years. So you do the math, you can figure it out. I'm 74 years old."

"I'm looking at you and I actually can't believe that you just said you're 74 years old because you look so young."

"I think knowledge is power. Having that information is really powerful."

"I find that if I don't drink a lot of water one day or if I've had a little wine, I see it in my skin."

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ABOUT THE GUEST

Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world’s leader in understanding and addressing the far-reaching impacts of our aging population. Maddy has been featured in Bloomberg Businessweek, Forbes, Newsweek, Time, Wall Street Journal, Huffington Post, Fox Business News, CNBC, and NPR, and others. Maddy is the author of two previous books: Influence: How Women’s Soaring Economic Power Will Transform Our World for the Better and Cycles: How We Will Live, Work, and Buy. She lives in San Francisco with her family.

Contact:

Website: https://maddydychtwald.com/

Twitter: https://twitter.com/Maddy_Dychtwald

Instagram: https://twitter.com/Maddy_Dychtwald

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Bitesize: How to Optimise Light and Sleep in Summer Jun 20, 2024

Show notes

Angela is joined by Mollie Eastman to talk about the importance of aligning our circadian rhythms with our environment and the impact it has on our health. They discuss the seasonal and geographical factors that influence our sleep patterns, referencing health geography and conditions like MS, and explore the concept of "sleep capital" and "social capital" as a way to balance prioritising sleep while also maintaining social connections

KEY TAKEAWAYS

Our bodies are not designed to follow the same circadian alignment throughout the year.
Factors like geographical location and seasonal changes play a significant role in determining our optimal sleep patterns.
Where we choose to reside can have a direct impact on our health and well-being. For example, rates of certain diseases like MS are higher in northern latitude locations compared to closer to the equator locations, possibly due to reduced sunlight exposure and vitamin D connection.
Balancing social interactions and prioritising sleep is crucial. The concept of managing "sleep capital" most of the time but occasionally investing in "social capital" highlights the importance of maintaining a healthy social life while still prioritizing sleep.
Designing an environment conducive to good sleep is essential. This includes ensuring a dark bedroom, minimising exposure to blue light, and creating a relaxing pre-sleep routine to promote the production of melatonin.

BEST MOMENTS

"Our bodies are not designed like that. There are a seasonal nature, but also where we fall geographically on the globe really, really matters."

“An anthropologist anthropologist studied the Hudson tribe and would find, you know, kind of how sleep had been managed in hunter-gatherer tribes."

"So, that might be the time where it's the wedding of the close friend, and you're going to be staying up much later, or friends are going to be coming over and staying with you, so your sleep is going to be a little bit funky during that period."

VALUABLE RESOURCES

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Full Episode - https://omny.fm/shows/high-performance-health/fix-your-sleep-for-good-with-mollie-eastman

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The Neuroscience of a Healthy Brain & Why You Dream with Dr Rahul Jandial Jun 17, 2024

Show notes

Angela interviews Dr. Rahul Jandial about the fascinating topic of dreaming from a scientific perspective.

Dr. Jandial, a brain surgeon and neuroscientist, delves into the intricate workings of the brain during sleep and dreaming, exploring the connection between waking life experiences and dream content, and highlighting the importance of understanding the brain's transition between executive and imagination networks.

KEY TAKEAWAYS

The brain needs to dream to stay fine-tuned, imaginative, and maximally adaptive.
It is not just a glitch but a necessary process for the brain to function at its best.
The transitional states of sleep exit and sleep entry are fascinating liminal zones where the brain toggles between executive network function and imaginative network function.
These states can be rich with creative ideas and solutions.
Techniques for inducing lucid dreaming, such as waking up an hour before the usual time and then trying to fall back asleep while maintaining awareness, can increase the chances of experiencing lucid dreams.
Engaging in divergent thinking, which involves creative and imaginative ideation, can lead to fresh ideas and solutions.
This type of thinking is essential for creativity and problem-solving.

BEST MOMENTS

"I believe at some fundamental level that we sleep because we must dream. And that that's the essential feature of the human brain that's taking place during a period we call sleep."

"It's really interesting what you say about divergent focus and just like how you can become more creative and things and tap into that."

"I see dreaming as more of a high-intensity training for the brain, engaging all these different emotions and recesses that wouldn't happen with the routines of our day."

“It’s not physically that we get forced to sleep, the brain will force us to sleep."

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ABOUT THE GUEST

Dr Rahul Jandial, MD, PhD, is a dual-trained neurosurgeon and neurobiologist. He is known for undertaking complex cancer operations and overseeing groundbreaking science at the Jandial Lab in Los Angeles. Through his non-profit International Neurosurgical Children's Association (INCA) he travels around the world performing and teaching brain surgery in under-served hospitals. His first book, Life Lessons from a Brain Surgeon, was a Sunday Times bestseller. His new book, This Is Why You Dream: What your sleeping brain reveals about your waking life is available at:

Waterstones

Amazon

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Just One Thing: In Memory of Dr Michael Mosley Jun 13, 2024

Show notes

In honour of the passing of Dr Michael Mosley, Angela invites you to take a step back in time, to the episode upon which she was joined by Dr Mosley, to discuss his new book, the methods he used to boost brain and BDNF levels, how to remain at optimal health at all times, and and which predictors matter in terms of health.

KEY TAKEAWAYS

People's metabolisms are struggling today far more than ever before, largely due to the increase in junk food and processed foods we are seeing on the marketplace.
Squats can be used as a helpful way to boost your brain and BDNF levels, because of the increase in blood flow caused by this.
The three things you really need to crack in order to remain at optimal health are healthy weight, mindfulness, and exercise. Exercise is truly essential as it helps to optimise muscle mass.
The two greatest predictors of life expectancy are your insulin sensitivity, and the amount of oxygen you can burn when you're really pushing yourself during exercises that test your maximum limits.

BEST MOMENTS

'Unfortunately these kinds of foods are quite alien to us'

'After the age of 30, you will lose up to 10% of muscle mass every decade'

'He's demonstrated cognitive improvement in people who do these particular exercises'

'Make the most of the cold winter!'

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