High Performance Health

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Christa Biegler - https://www.christabiegler.com/

ABOUT THE GUEST

Christa Biegler is an award-winning dietitian nutritionist, host of the Less Stressed Life podcast, and author of The Eczema Relief Diet & Cookbook. She helps health-savvy women overcome food sensitivities and fatigue without restrictive dieting to beat bloat, burnout & eczema breakouts. She lives with her unicycling husband & kids in the Midwest. The Less Stressed Life Podcast & Nutrition mission is that everyone deserves a less stressed life without inflammation, food sensitivities and fatigue.

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.

She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here.

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: Nutrition for Happy Hormones Oct 05, 2023

Show notes

Angela presents a special episode in which she discusses the changes that occur in women's bodies during perimenopause and menopause, focussing on the way women store fat shifts, with a transition from storing fat around the hips and thighs to storing more around the abdominal area.

Angela stresses the importance of proper nutrition, exercise, sleep, and stress management in combating these changes, as well as the potential benefits of hormone therapy, such as estrogen and progesterone, for bone density and cognitive function.

TAKEAWAYS

The distribution of body fat changes in women as they go through perimenopause and menopause. Initially, women tend to store fat around the hips and upper thighs, but as they approach menopause, fat distribution shifts to the abdominal area, which can be more risky due to the presence of visceral fat.
To combat changes in body fat distribution during perimenopause, it is important to focus on the right nutrition, exercise, sleep, and stress management. Hormone therapy, such as estrogen and progesterone, can be helpful for bone density and brain fog, but it is not a magic solution. Overall lifestyle factors play a significant role in reducing body fat effectively.
Progesterone production can be affected during perimenopause due to anovulatory cycles, where ovulation does not occur. This can result in lower progesterone levels and potential symptoms of estrogen dominance. Natural ways to support progesterone production include incorporating maca into the diet (unless there are thyroid issues) and managing stress to maintain good adrenal function

BEST MOMENTS

"The distribution of that body fat is changing… So how do you combat that? It's going to be through the right nutrition and the right exercise and managing sleep and stress."

"Taking hormones, like hormone therapy in terms of estrogen and progesterone, is super helpful for bone density and brain fog, but it's not like a magic elixir."

"Your microbiome, contained within our gut, is a mixture of healthy and less healthy gut bacteria… There is a specific group of bacteria that can cause or release something called beta glucuronidase."

"If you're in perimenopause and you're not ovulating every single month, you're producing less progesterone. This can make you more prone to things like anxiety and symptoms of estrogen dominance."

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Farm to Table: What's in Your Food with Natalie Kovarik and Tara Vander Dussen Oct 02, 2023

Show notes

Angela is joined by Tara Vander Dussen and Natalie Kovarik, for a very special episode in which they discuss various aspects of farming and food production, focusing on dairy farming, beef, and poultry.

They address common concerns and misconceptions surrounding dairy products, such as the inflammatory effects of dairy and the presence of hormones, and the differences between grass-fed and grain-fed beef, the labelling confusion in the poultry industry, and the impact of different farming practices on the environment, emphasising the importance of food choice and transparency, encouraging listeners to make informed decisions based on their own preferences and values.

KEY TAKEAWAYS

There is ongoing research suggesting that milk does not cause inflammation, but the effects may vary depending on factors such as added sugars.
Hormones naturally occur in dairy products, but the concern is more about added hormones. In the United States, RBST is no longer used in milk production.
Homogenisation is a process that breaks up the cream in milk to create a consistent texture. Non-homogenised milk may require shaking before consumption or may have cream that rises to the top.
Grass-fed, grass-finished beef may have higher omega-3 content compared to grain-finished beef. However, the omega-3 content in milk is generally low, regardless of the type of cow or diet.
Food labelling can be confusing, and it is often more helpful to directly source food from local farmers to ask questions and gain transparency about the farming practices.

BEST MOMENTS

"There is a lot of new research that is really positive in milk, not causing inflammation, depending on, you know, are you adding, you know, sugar to it as a chocolate milk, all these different things that you can or cannot do."

"I think if you have the means and access to supporting local and buying direct from the farmer, I think that's kind of the point, right? Cause then you can ask all those questions."

"I think sometimes we get so in the weeds about the conversations of, you know, like you said, Omega threes versus Omega sixes. And, um, and we kind of lose sight of the big picture, which is, you know, meat is one of the most, um, milk to, you know, whole, whole animal proteins are one of the best things we can put in our body."

"So there's a lot, I think when it comes to the environment part, that isn't necessarily true about, um, practices. And then also I think we're really, really losing sight of, um, what are, what actually happened to our bodies."

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Elevate AG - https://taravanderdussen.com/blog/elevateag

ABOUT THE GUESTS

Natalie Kovarik and Tara Vander Dussen are the co-hosts of the Discover Ag docu-series as well as the popular podcast Discover Ag.

Collectively they have been advocating for agriculture online on various social media platforms for over 10 years. Together they have fostered a community of over 240k, spoken on stages across the nation and globe, and empowered a community to reconnect to the agriculture industry and the hands that feed us.

Natalie: From the heart of the Nebraska Sandhills, Natalie shares her ranching and familying story online to showcase the beauty behind the western lifestyle as well as foster a community who supports and trusts in Agriculture as much as she does. She and her husband (and their 3 boys) own and operate Kovarik Cattle Co, a cow calf operation with a growing registered herd where she spends a majority of her days collecting meaningful moments on the ranch bouncing around in a dusty old tractor or out in pasture on horseback. She has created an online community of over 115K, created an apparel line that gave back to ag foundations, spoken on ag stages, hosted business retreats for the ag community and co-founded Elevate Ag an online course for producers to learn to effectively use social media to share their story.

Tara: Tara is a New Mexico native, 5th generation dairy farmer, an environmental scientist, and mom of two girls. Daniel, her husband, manages all day-to-day on his family dairy farm while Tara has her own career as an environmental consultant, speaker, online agriculture advocate and podcaster. Tara has had the opportunity to speak at national and global conferences about dairy sustainability including at the United Nations Food and Agriculture Organization Committee on World Food Security and the Forbes AgTech Summit. As well as being the co-host of Discover Ag Tara is also the co-founder of Elevate Ag, an online course to provide farmers and ranchers with the

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Bitesize Biohack: How To Be More Resilient, Calm & Focussed Sep 28, 2023

Show notes

Angela presents a biohack edition featuring Eliza Kingsford from episode 261, exploring the profound impact of our nervous system on our thoughts, emotions, and actions, emphasising the importance of being in a regulated state to access a flow state and enhance creativity. Eliza explains that carrying a disregulated nervous system into a task or activity can hinder productivity and lead to distractions like food, scrolling, or checking email. By recognising and understanding our own nervous system states, such as safety and connection, fight or flight, and shutdown, we can better navigate our reactions and behaviours.

TAKEAWAYS

Our nervous system plays a crucial role in our thoughts, feelings, actions, and creativity. Being in a flow state requires a regulated nervous system.
If we carry a disregulated nervous system into a flow state, it will hinder our productivity and creativity. Disregulation can lead to engaging in shallow tasks or seeking distractions.
Recognising and being aware of our nervous system is essential. It drives our behaviour and how we interact with others. Different cues can activate different states in our nervous system.
Mapping out the flavours of our nervous system can help us understand our own unique states. This involves describing what makes us feel safe and connected, as well as what activates our fight or flight response or leads to shutdown.

BEST MOMENTS

"Being in a flow state requires a state of nervous system regulation."

"If you carry a disregulated nervous system into that state, it's not going to be productive."

"No one is immune to this. We all have a nervous system and all of them are picking up on cues all day long."

"It's just getting to know what's the state of your system, right? And bringing in as much description as possible to be able to describe that."

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Episode 261 - https://omny.fm/shows/high-performance-health/maximising-high-performance-mastering-stress-culti

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Glucose Tolerance, Fasting & Radiant Health: Unlocking the "Peacock Effect" with Chris Masterjohn Sep 25, 2023

Show notes

Angela welcomes Chris Masterjohn, an expert in nutrition and health, to discuss the importance of getting nutrients from whole foods and the limitations of relying on fortified processed foods.

Chris particularly focusses upon the need for a well-rounded diet that includes proteins, fats, carbohydrates, vitamins, and minerals from a variety of sources, and addresses the misconception around hydration, explaining that people should drink water when they're thirsty and not worry about arbitrary guidelines. Chris and Angela also delve into the topic of blood sugar spikes and the individual variability in response to certain foods, the importance of context, such as glycogen depletion and exercise intensity, in understanding glucose tolerance.

KEY TAKEAWAYS

Focus on getting nutrients from whole foods: The first rule of nutrition is to try to get all your vitamins, minerals, proteins, fats, carbohydrates, and calories from whole foods. Avoid relying on fortified processed foods.
Consider individual needs and variations: Everyone's nutritional needs are different, and factors such as genetics, lifestyle, and health conditions can affect nutrient requirements. It's important to listen to your body and adjust your diet accordingly.
Don't be afraid of blood sugar spikes: Blood sugar spikes after consuming certain foods are not necessarily a cause for concern, especially if you are healthy and have no glucose intolerance. Avoiding foods that cause spikes can actually lead to glucose intolerance over time.
Consider glycogen depletion and exercise: The glycogen stores in your body can affect your glucose tolerance. Intense exercise that depletes glycogen, such as zone two running, can improve glucose tolerance. Rest days and different types of workouts can also impact glycogen levels.

BEST MOMENTS

"There's no better way to make yourself glucose intolerant than to not eat things that spike your blood sugar."

"You shouldn't need to think about it. Your hypothalamus does that unless it's damaged."

"If you're not getting a negative symptomatic response to it, you don't want to regularly spike your blood sugar to 200, but you can afford to do it again and see what the trend is."

"There's no better way to make yourself glucose tolerant than to eat things that spike your blood sugar."

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Chris Masterjohn - https://chrismasterjohnphd.substack.com/p/who-i-am

ABOUT THE GUEST

Chris Masterjohn, PhD

Chris earned his PhD in Nutritional Sciences from the University of Connecticut. He served as a postdoctoral research associate in the Comparative Biosciences department of the College of Veterinary Medicine at the University of Illinois. He was also an Assistant Professor of Health and Nutrition Sciences at Brooklyn College.

In the fall of 2016, he made the decision to leave academia and pursue entrepreneurship a transition he completed on January 1, 2017. He is currently conducting independent research, consulting, working on information products, collaborating on information and technology products, and producing tons of free content to help people gain better health. He has deep and personal experiences with the power of food, movement, and mindfulness to support health and well being. Chris wants to take what he’s learned and pay it forward. He is constantly learning from his own challenges, failures, and successes, and by scouring the scientific literature, whether uncovering long-forgotten and neglected evidence from yesteryear or following and deciphering the latest findings.

chrismasterjohnphd.com

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Bitesize: Intermittent Fasting For Women, Effects on Hormones & Longevity Sep 21, 2023

Show notes

Angela discusses the benefits and misconceptions surrounding fasting, beginning by explaining why someone might consider fasting, such as flipping the metabolic switch from using glucose to ketones as fuel, increasing energy levels, improving brain cognition, and aiding in weight loss.

Angela also talks about the fact that fasting can help preserve muscle and enhance autophagy, the cellular recycling process.

KEY TAKEAWAYS

Fasting can help switch the body from using glucose as fuel to using ketones, leading to benefits such as increased energy, improved brain cognition, and mental focus.
Fasting can help reduce overall calorie intake, but this may not be the case for women due to differences in appetite regulation.
Fasting can help preserve muscle mass, unlike traditional calorie restriction, which can lead to muscle loss and a decrease in metabolism.
Fasting can enhance autophagy, the cellular recycling process, but full cellular autophagy typically requires fasting for at least 24 hours or longer.
The effects of fasting differ between men and women, with men experiencing improvements in insulin sensitivity, lipid profiles, memory, and cellular autophagy, while women may not see the same benefits and may even experience negative effects such as increased oxidative stress and disrupted sleep

BEST MOMENTS

"Many of the benefits that you've probably heard across social media are things like you're going to have higher energy, you're going to feel like you get better brain cognition and mental focus."

"Fasting in general is going to work probably better for women who have a lot of excess calories that they need to lose. They have a lot of stored calories in their body that they can tap into."

"In men, we saw a positive impact in LDL cholesterol. In women, we saw no shift in LDL cholesterol."

"There was minimal to no effect on autophagy, and there was what we call enhanced sympathetic activity."

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How To Go From Mentally and Physically Broken To Financially Free Living Your Dream Life with Morgan T Nelson Sep 18, 2023

Show notes

Angela welcomes Morgan T. Nelson, a life and business strategist who achieved financial freedom at the age of 23. Morgan shares his inspiring journey from a troubled past filled with drugs and depression to creating a life by design.

Morgan also discusses the power of visualisation, belief, and making a 100% commitment to one's dreams, allowing you to begin overcoming obstacles on your way to success.

KEY TAKEAWAYS

The people you surround yourself with have a significant impact on your success. Choose to be around individuals who have similar goals and values.
Determine the vehicle that will help you achieve your goals, whether it's starting a business, investing, or improving your health. Choose a vehicle that aligns with your vision.
Action is crucial in turning your vision into reality. Take consistent and intentional steps towards your goals, and be willing to adapt and overcome obstacles along the way.
Don't settle for 99% commitment. Give your goals and dreams your full commitment and effort. When you are fully committed, you will be more likely to achieve success.

BEST MOMENTS

"If you surround yourself with people that have a similar goal, financial freedom, success, health, if you want to get the best health of your life, you're sure as hell not going to go and make friends with everybody down at the local pub."

"All beliefs are completely made up. So if we're going to make up beliefs, why not believe in yourself?"

"Humans, when they're absolutely clear on their outcome, they will just use their own problem-solving skills and quickly figure out the way around the obstacle and get to the right outcome."

"The second time when they weren't clear on their outcome, the obstacle became the problem and it took them out of the game. They got distracted."

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Morgan T Nelson – www.morgantnelson.com

ABOUT THE GUEST

Morgan T Nelson is a 29 year old Gold Coast local who went from being emotionally and financially broke at the of 21 to financially free at 23. He has shared the stage with people like Dr. John Demartini and Joel Brown from Addicted2Success.

He is the founder of the Dream Out Loud Method - a 3 day transformational program designed to help millennials break through in all areas of their life, destroy fear, gain clarity and certainty in their lives and build their dream life. He has a huge passion for helping other young people find their purpose and live out their true potential by helping those, with a burning desire, create a world class standard of living in all areas of their life

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Bitesize Biohack: Preventing Alzheimer’s - The Secrets To A Healthy Brain with Dr Kavita Desai Sep 14, 2023

Show notes

Angela rewinds to present a biohack where the focus is on lifestyle and nutritional prevention for dementia, addressing both men and women. Dr Kavita Desai highlights several key factors to consider, including the importance of adopting a whole foods diet, rich in fruits, vegetables, and lean proteins, as well as reducing the toxic burden by opting for organic and grass-fed food sources

KEY TAKEAWAYS

Avoid processed foods and focus on consuming a variety of fruits, vegetables, and lean proteins. Opt for organic and grass-fed options when possible to reduce toxic burden.
Engage in regular exercise, including weight training, to maintain muscle mass and overall health. Even simple activities like walking can be beneficial.
Establish good sleep hygiene by reducing caffeine and alcohol intake before bed, cutting off dinner a few hours before sleep, and minimising device usage before bedtime. Consider leaving electronic devices outside the bedroom to reduce exposure to EMF waves.
Incorporate stress-reducing practices like meditation, mindfulness, and spending time in nature. These practices have been shown to improve brain health and reduce inflammation in the body.

BEST MOMENTS

"Our modern day diet has become increasingly processed, full of chemicals."

"Glucose imbalances and diabetes…start to process sugars differently."

"Weight training is key, at least three times a week."

"Meditation has actually been shown to improve the grey matter in our brains."

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Episode 259 - https://omny.fm/shows/high-performance-health/brain-fog-hormones-and-protecting-against-alzheime

ABOUT THE GUEST

Dr. Kavita Desai, Pharm. D., Women’s Health Specialist, Founder of Revivele & Author of Lady Parts: Putting Women’s Health Back Into Women’s Hands

Kavita Desai, Pharm. D. is an accomplished pharmacist and the founder of the health and wellness company, Revivele, which is dedicated to educating women about hormonal health, disease prevention and cognitive health as well as providing tangible solutions and resources. She is also the author of the new book, Lady Parts: Putting Women's Health Back Into Women's Hands.

Originally from Ontario, Canada, Dr. Desai earned her Doctorate in Pharmacy from Ohio Northern University in 2000, after which she went on to pursue a career in teaching hospitals, a cardiac risk factor prevention program, and ultimately launching her private integrated clinical pharmacy and medical center in 2007 with a focus on preventative medicine.

After 13 years in practice, she was faced with the unimaginable when her mother was diagnosed with early-onset Alzheimer’s disease. After witnessing the decline of her mother’s health and focusing more attention on her own cognitive health, she redirected her clinical skills to focus more specifically on women’s health, brain health, and disease prevention.

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Peptides, BioRegulators and Reversing Biological Age with Nathalie Niddam Sep 11, 2023

Show notes

Angela welcomes Nathalie Niddam, an expert in longevity and anti-aging, to discuss the fascinating world of bioregulator peptides, and who shares her journey into the field of anti-aging and the importance of optimising health and slowing down the aging process, diving deep into the foundational elements of sleep, stress management, nutrition, and exercise.

They also focus upon bioregulator peptides, specifically the pineal gland bioregulator with Natalie explaining how these peptides work as epigenetic switches, signalling the body to produce proteins that restore form and function to tissues, glands, and organs.

KEY TAKEAWAYS

Bioregulator peptides, have shown potential in slowing down and reversing the aging process.
These peptides are naturally occurring in the body but decrease with age and stress.
Bioregulator peptides can help restore form and function to tissues, glands, and organs.
The effects of bioregulator peptides may vary depending on the individual and their specific health goals.
It is important to address other factors such as diet, stress management, sleep, and underlying health issues in conjunction with the use of bioregulator peptides for optimal results.

BEST MOMENTS

"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 to that tissue gland and organ”

"Epitalon or any of those other names is the pineal gland bioregulator… It helps with bone density, it helps them with their immune system, it was supportive of a whole bunch of foundational aspects of health."

"I've seen women who, for whatever reason, stopped having a cycle. I've seen them get their cycle back by applying both the pineal gland and the ovarian bioregulator."

"The first study he did was with 60 to 74 year olds, and he followed them for 12 years… The group that got the bioregulator had a 30% lower rate of all-cause mortality than the group that only got the polyvitamins."

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Get 20% Off Veri Continuous Glucose Monitor

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Nathalie Niddam - https://www.natniddam.com

ABOUT THE GUEST

Podcast Host and Longevity Biohacker, Holistic Nutritionist Human Potential and Epigenetic Coach..

Nathalie is a self-proclaimed science geek with a passion for human health. Nat is a Certified Holistic Nutritionist, an Epigenetic Coach, and a member of the first graduating class of the Bulletproof Training Institute.

A few years ago she stumbled upon peptides at a health optimization conference – she was mesmerized. This became the catalyst for the launch of her large and growing Facebook Community - the Optimizing Superhuman Performance Group to feed the growing interest in these incredible compounds. A year later she launched the Biohacking Superhuman Performance Podcast which is now rated as a top 100 podcast in the US and Canada in its category.

Nat’s passion is looking at Longevity through the lens of all we can do in every area of our lives to promote vibrant health, boundless energy focusing on a healthy mind and body! She works with clients one on one, manages two large and growing communities and speaks frequently at International conferences on the regenerative powers of peptides and Peptide Bioregulators.

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Bitesize Biohack: 5 Key Biohacks for The Best Skin, Hair and Nails with Rachel Varga Sep 07, 2023

Show notes

Angela presents a portion of her interview with Rachel Varga, in which they cover five key aspects: air, water, lighting, electromagnetics, and detoxing. Rachel stresses the importance of reducing stress and implementing cold therapy, sleep, saunaing, grounding, and clarifying techniques, as well as specific biohacks such as red light therapy, peptides, sunlight exposure, and fresh air.

KEY TAKEAWAYS

The five key biohacks for improving hair, skin, and nails are: reducing stress, cold therapy, sleep, saunaing, and grounding.
Air purification in the home is important to remove mould, VOCs, and other pollutants that can cause skin issues.
Drinking reverse osmosis or distilled water is recommended, as tap water may contain harmful substances.
Structuring and hydrogenizing water can make it more bioavailable and provide antioxidant benefits.

BEST MOMENTS

"Dirt, debris, pollution, mould, when they sit on the skin, actually creates oxidative stress and accelerated aging."

"LEDs penetrate 100 nanometers deeper in the skin than what we get outside. So I postulate hair loss, facial pigmentation, accelerated aging, circadian rhythm and balancing."

"The eyes are the first area of the face to show signs of aging. That's why eyelid surgery is very popular for reducing excess footing to the upper lower eyelids for the face to age."

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The Rachel Varga Podcast

To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela

Episode 239 - https://omny.fm/shows/high-performance-health/younger-looking-skin-the-science-of-reversing-agin

ABOUT THE GUEST

Rachel Varga BScN, RN, CANS is a Double Board Certified Aesthetic Nurse Specialist since 2011 with over 20,000 procedures performed, host of a top 20 podcast The Rachel Varga Podcast, an international clinical trainer for other Physicians and Nurses, celebrity skin expert featured by Dave Asprey, JJ Virgin and more! Rachel is an international speaker and a 5 time academically published award-winning author in the field of regenerative and aesthetic nursing as well as an executive board member and peer reviewer for USA based Plastic and Aesthetic Nursing Journal, and a regular contributor to the UK based Journal of Aesthetic Nursing. Rachel is one of the first to combine functional slowing aging techniques, biohacking and modern medical aesthetics by teaching us how to tune into what the skin is telling us about our internal health and what to do about it. Through education on at-home non-toxic skin care, hair care, dermarolling, in-clinic skin rejuvenation and biohacking, Rachel helps inspire others with her unique toolkit to slow cellular aging and enhance radiance using her Holistic SCIENCE of BEAUTY method at RachelVarga.ca where One on One sessions for at-home and in-clinic skin rejuvenation guidance and are available.

Phone: (954) 257-2403.

www.rachelvarga.ca

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