High Performance Health

Latest Episodes:

Heart Rate Variability, Resilience and High Performance with Kristen Holmes Jan 23, 2024

Show notes

Angela is joined by Kristen Holmes, to discuss the features and benefits of the WHOOP physiological monitoring device. They delve into the concept of recovery and how WHOOP helps individuals understand their body's response to external stress.

They also explore metrics such as heart rate variability, strain, and sleep consistency, highlighting their importance in achieving optimal health and performance, looking at the impact of circadian rhythms, light exposure, and sleep-wake times on overall well-being.

KEY TAKEAWAYS

WHOOP is a 24/7 physiological monitoring device that tracks heart rate, heart rate variability, strain, and sleep.
Recovery is a key metric that measures how well your body is adapting to external stressors.
Sleep regularity, or consistent sleep-wake times, is crucial for optimal health and functioning.
Heart rate variability is a measure of your body's ability to adapt to stress and is associated with improved cardiovascular and metabolic function.
Strain is a measure of cardiovascular load and can be influenced by factors such as exercise intensity, sleep, and stress levels.

BEST MOMENTS

"We want to try to get ourselves into a regular sleep-wake cycle, we want to focus on waking up at a similar time every single day, because what that does is then where our exposure to light is happening at a similar time”

"When we started this whole kind of campaign around strain, it was really to understand how hard your heart is working."

"I think it's just getting out of this, like, step mindset and thinking about, 'Alright, how hard is my heart working? And how active am I versus sedentary?'"

"It’s velocity-based training is kind of what we're understanding how quickly you're moving the weights. And there's an algorithm that helps us understand what that load on your musculoskeletal is."

VALUABLE RESOURCES

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Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

WHOOP - https://www.whoop.com/gb/en/thelocker/podcast-5-kristen-holmes-vp-performance-ncaa-champion-coach/

ABOUT THE GUEST

As Vice President of Performance Science at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching.

Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

Kristen works with hundreds of the best tactical, professional, surgical teams, corporate, and NCAA Athlete Teams in the world, helping them interpret WHOOP data to optimize training, recovery, and sleep behavior. Kristen's research focuses on the temporal organization of circadian influences and their effect on physiological and psychological resilience.

Kristen was a 3x All American, 2x Big 10 Athlete of the year at the University of Iowa, competing in both Field Hockey and Basketball, and a 2021 University of Iowa Hall of Fame Inductee. 7-year member of the U.S. National Field Hockey Team and one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and a National Championship at Princeton University.

Kristen has an MIT Sloan Artificial Intelligence Certificate, M.A. Psychology, and Sports Performance, B.A., Political Science, University of Iowa, Ph.D. Candidate, University of Queensland. Kristen serves as a Science Advisor to Levels Health, Science Advisor to Arena Labs, Advisor to Evolve Leadership, a Performance Ambassador to Liminal Collective, and sits on the Tactical Leadership Board of Sports Innovation Lab.

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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90-Second Success Formula Daily Habit Mastery for Achieving Your Goals Jan 19, 2024

Show notes

Angela discusses the importance of controlling the process in order to achieve goals. While we may not have control over the outcome, we can control our actions and focus on the present moment.

Angela looks at the need to celebrate wins along the way and avoid comparing ourselves to others, as comparison can be demotivating. She also explores the emotional cycle of change and the stages one goes through when trying to create behaviour change

KEY TAKEAWAYS

While we may not have control over the outcome, we can control the process by visualising ourselves doing the work and taking steps towards our goals.
Instead of focusing on the gap between where we are and where we want to be, it's important to celebrate the progress we make each day. This helps to stay motivated and avoid comparing ourselves to others.
The emotional cycle of change consists of stages such as uninformed optimism, informed pessimism, the valley of despair, informed optimism, and success.
Pushing through the valley of despair is crucial for achieving goals.
Prioritise the actions that will have the most impact on moving closer to your goals.
Make small, consistent changes that build self-confidence and self-esteem

BEST MOMENTS

"Comparison is really the thief of joy."

"If you go through that valley of despair and then you kind of step back, you don't continue with what you're doing, you're not going to achieve your goals."

"When we follow through on things, that helps to build our self-confidence and our self-esteem."

"If you just focus on getting 1% better every day, within 12 months you will be 37 times better."

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

AG1 Special Offer - https://www.drinkag1.com/angelafoster

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Peptides, Gut Health & Hormone Secrets with Dr Jacey Folkers Jan 16, 2024

Show notes

Angela is joined by functional medicine practitioner, Dr. Jacey Folkers, who specialises in optimising health through lifestyle changes, peptides, hormone replacement therapy, and supplements.

They discuss the importance of prioritising gut health and addressing gut issues, such as leaky gut and malabsorption, which can lead to autoimmune conditions, chronic fatigue, and weight loss resistance. They also delve into the role of insulin resistance in hormone imbalances, particularly in women with conditions like PCOS, and how peptides like semi-glutide can positively influence insulin resistance and improve hormonal balance.

KEY TAKEAWAYS

Prioritising gut health is crucial for overall health and well-being, especially for individuals who exercise frequently.
Insulin resistance can lead to hormone imbalances in women, and addressing insulin resistance can have positive effects on hormonal health.
Artificial sweeteners, especially those found in processed foods and drinks, can have negative effects on the body and should be avoided or minimised.
Supplementing with key nutrients like magnesium, B vitamins, and antioxidants can support energy production, combat oxidative stress, and promote overall health.
Getting adequate sleep is important for optimal health, and prioritising sleep hygiene and creating a consistent sleep schedule can have a significant impact on well-being.

BEST MOMENTS

“There's no such thing as a magic supplement or magic pill, you got, you still have to do all of the work."

"I feel everyone should be taking CoQ10 like after the age of like 35 because it just kind of is going to decline."

"I think I just need a lot more relaxation and rest than I because I just go I, I like to go, go, go, go, go. But, that's like humans today."

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Blokes - https://blokes.co/about/

ABOUT THE GUEST

Dr. Jacey Folkers is a doctor of chiropractic, functional medicine practitioner, author, educator, and co-founder of Blokes and Joi. He is a graduate of the University of Nebraska at Lincoln with a degree in Exercise Science and Sports Medicine studies. Dr. Folkers completed his Doctorate degree in Chiropractic from Clevel and Chiropractic College. He continues to stay abreast of the latest medical findings as he continues medical programs and has completed postgraduate studies in areas of clinical nutrition, rehabilitative exercise, and functional medicine.

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Bitesize: The Power of Visualisation Jan 12, 2024

Show notes

Angela delves into the power of visualisation, discussing goal visualisation and process visualisation.

She emphasises the importance of embodying the person who achieves the goals and taking inspired action, and touches on the significance of belief in oneself and the universe's power to help manifest goals

KEY TAKEAWAYS

Visualisation is a powerful tool for achieving goals, and there are two types: goal visualisation and process visualisation.
Goal visualisation involves visualising the outcome and feeling of achieving a goal.
Process visualisation focuses on visualising the steps and actions taken to reach the goal.
Taking inspired action, developing self-discipline, and releasing attachment to outcomes are important for achieving goals and co-creating with the universe.

BEST MOMENTS

"You're effectively co-creating with the universe, but you're releasing attachment. That this is going, everything is unfolding for you."

"Every action you take is a vote for the type of person you wish to become."

"How does your ideal self show up and conduct activities? What kind of decisions does he or she make? What habits and routines do you have to support yourself in that process?"

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

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Overcome Limiting Beliefs and Step Into Your Future Self with Paul Sheppard Jan 09, 2024

Show notes

Angela is joined by Paul from Mindset Change UK, to discuss the key factors that prevent people from living their best lives and creating the changes they desire. Paul explains that conditioning from the past often holds people back, leading to self-sabotage and an upper limit problem.

They delve into the importance of devaluing negative thoughts and programs, as well as the role of coaching in overcoming anxiety and achieving personal growth. They also explore the concept of self-love and the power of mindfulness in shifting mindset.

KEY TAKEAWAYS

Conditioning from the past often prevents people from living their best lives.
Conditioning can occur at any age, not just during childhood.
Anxiety is often caused by neglecting emotional and physical needs.
Seeking help and coaching is important for personal growth and overcoming limitations.
Focussing too much on the mind rather than the mind-body-heart connection can also lead to anxiety.
Devaluing negative thoughts and programs is important in order to break free from them and create new, positive beliefs.

BEST MOMENTS

"We can have what's known as an upper limit problem. So some people get to a certain level when it comes to success and then they do everything they can to sabotage the hell out of it."

"There is a lot of science talking about what we pick up conditioning-wise from our parents and adult caregivers as we were growing up."

"The more we begin to devalue it and make it boring... the more quickly we change."

"If you're not seeking help, you're falling into the trap of staying miserable. You're falling into the trap of struggling, which is another way of you not reaching your goals."

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

ABOUT THE GUEST

Paul Sheppard is a life-transforming anxiety and mindset coach, hypnotherapist, and host of the top ten Mindset Change podcast. He is on a mission with his holistic approach to help everybody set themselves free from limiting mindsets and feel less anxious and more empowered.

Paul coaches people 121 or in groups online around the world, and you can reach him here.

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Bitesize: Make 2024 Your Best Year - How to Remove Hidden Blocks to Achieving Your Goals Jan 05, 2024

Show notes

Angela kicks off the new year with a bitesize episode exploring the real reason why people may not be achieving their goals, and looking at the power of the subconscious mind, which directs 90% of our actions.

To achieve our goals, Angela suggests developing habits and rituals that become automatic, highlighting two potential obstacles: values that are not aligned with the goal and hidden commitments in other areas of life

KEY TAKEAWAYS

The subconscious mind plays a significant role in directing our actions and behaviours, with 90% of our actions being driven by the subconscious.
To achieve goals, it is important to establish habits and rituals that become automatic and aligned with our values.
Hidden commitments can hinder goal achievement, and it is crucial to identify and address them.
Resistance and hidden commitments are different, with resistance being the feeling of not wanting to follow through on a particular action, while hidden commitments arise from conflicting priorities or commitments.
Motivation comes through action, so it is important to start taking action towards goals rather than waiting for motivation to appear.

BEST MOMENTS

"Now, we know that 90% of what we do is directed by our subconscious mind, not by the conscious mind."

"Understanding that you will always act in alignment with your highest values is really, really important."

"Resistance is when we feel like we can't sort of or we don't want to follow through on a particular area."

"Motivation comes through action. So do not wait for motivation to get started."

VALUABLE RESOURCES

www.femalebiohacker.com

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

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Stop Training Like A Man! The Science on Working With Your Hormones for Extraordinary Results with Dr Stacy Sims Jan 02, 2024

Show notes

Angela is joined by Dr. Stacy Sims, who discusses the updated science and recommendations for women's health and fitness, specifically focusing on the menstrual cycle, perimenopause, and postmenopause.

She highlights the importance of adapting exercise and training strategies to accommodate the changes in hormone levels and body composition during these stages. Dr. Stacy Sims emphasises the need for a personalized approach, taking into account individual experiences and tracking of the menstrual cycle. She also discusses the benefits of high-intensity interval training (HIIT) and sprint interval training (SIT) for women, as well as the importance of resistance training

KEY TAKEAWAYS

Hormone therapy, also known as menopause hormone therapy, is a tool that can help mitigate symptoms of menopause, such as mood swings, sleep issues, and vasomotor symptoms.
However, it does not replace the need for lifestyle changes to improve body composition and overall health.
Women in perimenopause and postmenopause should focus on high-intensity interval training (HIIT) and sprint interval training (SIT) to stimulate glycolytic activity and enhance mitochondrial health.
This type of training can be done through various exercises, such as running, cycling, rowing, or plyometric movements.
Resistance training, particularly power-based exercises like deadlifts, squats, and shoulder presses, should be a consistent part of a woman's exercise routine.
Periodizing resistance training can help target specific muscle groups and prevent boredom.
Supplements like black currant juice concentrate, tart cherry juice, creatine, omega-3s, and vitamin D can be beneficial for women's health.

BEST MOMENTS

"We have to look at getting some more oxidative capacity. So that's when zone two might come in handy.”

"So when we're looking at mitochondria and function, that is all about that high-intensity glycolytic stuff that we're women don't have a lot of so then it causes an up regulation of the Transport mechanisms."

"We have two weeks of focus training and then one week of full recovery. And in that recovery week, this is your mobility.”

"If you're doing two weeks on one week off, or you're doing three weeks on one week off or whatever it is, you have a six week focus of maybe deadlift or all posterior chain."

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 94 - https://omny.fm/shows/high-performance-health/094-hp

Episode 185 - https://omny.fm/shows/high-performance-health/science-backed-training-sleeping-and-fasting-proto

ABOUT THE GUEST

STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women.
She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women.
With the unique opportunities, Silicon Valley has to offer, during her tenure at Stanford, she had the opportunity to translate earlier research into consumer products and a science-based layperson's book (ROAR) written to explain sex differences in training and nutrition across the lifespan. Both the consumer products and the book challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk.

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Bitesize Biohack: The Neuroscience of Achieving Your Goals with John Assaraf Dec 29, 2023

Show notes

Angela presents a bitesize version of her conversation with John Assaraf, a leading high-performance success coach and behavioural neuroscience researcher, who discusses the main obstacle holding people back from achieving their best lives, which he identifies as ignorance.

He explains that ignorance simply means not knowing, and it refers to the beliefs and patterns that individuals have developed over time. John also emphasises the power of the human brain and the potential for individuals to consciously rewire their beliefs and self-image

KEY TAKEAWAYS

Ignorance is the main obstacle holding people back from achieving their best lives.
Beliefs are patterns created and reinforced over time, regardless of whether they are true or empowering.
It is possible to deliberately and consciously create new belief systems and upgrade one's self-image.
Lack of knowledge and skills is no longer an excuse with the availability of information through technology.
Achieving one's fullest potential requires bridging the gap between what is known and what needs to be known and done.

BEST MOMENTS

"The number one thing holding people back is ignorance. Not knowing what they don't know."

"We've become conditioned and hypnotized by what society expects us to achieve."

"Belief is nothing more than a pattern that was created and reinforced over time."

"The brain is agnostic to truth or fiction. Anything I learned to believe became reinforced."

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 236 - https://omny.fm/shows/high-performance-health/reprogram-your-brain-to-achieve-any-goal-with-john

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How To Manifest What You Really Want with Brandon Beachum Dec 26, 2023

Show notes

Angela interviews Brandon Beacham, author of "The Golden Key" and host of the Positive Heads podcast, to delve into topics such as manifestation, spirituality, and consciousness.

Brandon shares his journey from a conservative Christian upbringing to exploring metaphysical phenomena and the ultimate nature of reality. They discuss the importance of maintaining a positive mindset, embracing personal growth challenges, and living in resonance with the universe. Brandon also shares his experience with fasting and the benefits it brings to spiritual connection and overall health

KEY TAKEAWAYS

Trust the mystery and embrace the unknown.
Stop trying to figure everything out and trust that everything is happening for your highest good.
See everything as a reflection of yourself.
Understand that everything and everyone you encounter is a mirror, showing you something about yourself.
Practice self-love and release judgment.
Recognise your worthiness and let go of comparing yourself to others.
Approach challenges with grace and ease.
Instead of resisting or judging difficult situations, embrace them as opportunities for growth and learning.

BEST MOMENTS

"You are as worthy of all the goodness that life has to offer. You are as worthy as any other being ever has been, could be, or will be."

"You are the lead actor, actress star in your own private movie, like everything is the prop in your movie, like source is so infinite, there's enough universes for us all to be the star of a universe of a world."

"You are so incredibly worthy. So tapping into and knowing that truth and always looking at it through the eyes of humility of like, okay, I'm here to grow and to serve."

"Stop trying to figure it all out and resonate with these perspectives that we've shared today. Resonate with trusting the mystery, self-analysing, why is this happening for me? What can I learn from this? How can I grow?"

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 236 - https://omny.fm/shows/high-performance-health/reprogram-your-brain-to-achieve-any-goal-with-john

Episode 275 - https://omny.fm/shows/high-performance-health/the-secrets-to-self-mastery-for-success-and-abunda

ABOUT THE GUEST

Brandon Beachum is an entrepreneur, thought leader, author, and host of The Positive Head Podcast, as well as the late-night style talk show, Optimystic. Brandon has been a serial entrepreneur since childhood, and in 2011 while living on a friend’s couch he co-founded what is present-day ResortShare. In 2015, ResortShare was named the 569th fastest-growing private company in America in the annual Inc. 5000 fastest-growing companies list. Later that same year was when Brandon began The Positive Head Podcast, which to date has amassed over 15M downloads and has consistently rated in the Top Five in the “Spirituality” category on Apple. Today, Brandon's primary focus is on helping people shift their perspectives to innerstand the “ultimate nature of reality'' and create more of what they want to see in their world!

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Bitesize Biohack: Fasting in Perimenopause with Dr Mindy Pelz Dec 22, 2023

Show notes

Angela interviews Dr. Mindy Pelz about the importance of fasting for women, particularly those in perimenopause. They discuss how hormonal changes during this stage of life can impact fasting and offer insights on how to optimise fasting for progesterone production.

Dr. Pelz emphasises the need for women over 40 to adapt their lifestyle and diet to support their changing hormones, and shares her personal experience and provides practical tips on tracking cycles, adjusting carbohydrate intake, and listening to hunger cues

KEY TAKEAWAYS

Estrogen levels fluctuate during perimenopause, leading to symptoms such as hot flashes, changes in skin and hair, and increased insulin resistance.
Women over 40 can benefit from fasting to help manage the hormonal changes associated with perimenopause.
Tracking menstrual cycles and using hunger as a guide can help determine the optimal fasting and carbohydrate intake for progesterone production.
Spotting during perimenopause is a sign that progesterone levels need support, and increasing glucose and nurturing oneself can help regulate the menstrual cycle.
Adjusting fasting, carbohydrate intake, and exercise intensity based on hormonal fluctuations can help optimise hormone balance during perimenopause.

BEST MOMENTS

"The lifestyle you did at 30 is not going to necessarily work for you at 40. The diet and exercise plan that kept you in great shape at 35 doesn't have the same effect at 45."

"In the beginning stages of our 40s, our estrogen is going up and down. So what that means to us is that we're gonna have days we feel completely normal, and we're gonna have days where we feel horrible."

"When all of a sudden it became day 35, and it didn't appear that my cycle was coming. I used my hunger as insight into what I needed to do."

"If you're spotting, that is a clear sign that progesterone needs your help. So let's bring carbs up and let's bring fasting down. And then you'll see that the cycle starts."

VALUABLE RESOURCES

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

Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts

Episode 249 - https://omny.fm/shows/high-performance-health/intermittent-fasting-for-women-how-to-fast-like-a

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