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    Alternative Health

    High Performance Health

    High Performance Health is the podcast for ambitious women in midlife who want to stop sacrificing their health for success.

    I’m Angela Foster, a former corporate lawyer turned High Performance Health Coach and creator of the BioSyncing® Method.

    After years in the corporate world, I realised there was no roadmap for women like me.

    No one was talking about how our biology changes in midlife, or what to do when the strategies that always worked suddenly stopped working.

    So I went searching for answers, and created this podcast to bring the best conversations together in one place.

    Every week, I interview world-leading experts and share solo episodes to help you optimise your energy, hormones, metabolism, strength, sleep and longevity, strategies you can apply immediately.

    Because the future of female performance isn’t about pushing harder. It’s about building your biological capacity.

    To get your free personalised energy and resilience score, visit https://biosyncing.scoreapp.com/

    Advertise

    Copyright: © 2024 Angela Foster

    • Apple Podcasts
    • Google Play
    • Spotify

    Latest Episodes:
    Fats - The Good, The Bad & The Ugly Nov 15, 2019
    Show notes

    In this solo-sode on healthy fats, Angela explains in depth why the fats in our diets are so important.

    People can get quite confused about, which fats are healthy and which are not

    and what proportion of fats we should be consuming as part of our diets.

    in terms of proportion, there is no one size that fits all and it’s different for everyone

    because everyone processes saturated fats slightly differently

    What are the types of fats should you be including in your diet and what are the healthy sources that can really optimise the health of your cell membranes? Listen in to understand exactly what you should be eating to achieve the optimum balance of healthy fats in the right proportion for you.

    KEY TAKEAWAYS

    • There has been a persistent myth that eating fat makes you fat but this is the result of a deeply flawed report published in the 1950s where the data was cherry-picked to suit a hypothesis.
    • Fat is a very good way of making food taste good and if you take it out you have to replace it with something else to make it taste good resulting in higher sugar consumption.
    • The food that nature gives us it doesn’t often provide sweetness coupled with fats
    • The combination of the fat with the sugar is pretty irresistible to humans and makes it very appetising.
    • Your body cannot make its cells without dietary fats we have trillions of cells in our bodies and each cell has an outer membrane which is produced from fats. You really are what you because the fats that you eat become the outer membrane of your cells
    • There are many advantages to having a predominately fat-burning metabolism it helps to make the body more efficient, stabilises blood sugar and insulin levels it can effectively starve cancer cells, as we know for the most part cancer cells thrive on glucose
    • Focus on the sources of the foods you are eating to help build really good quality cell membranes
    • Proper dietary fats help to make those membranes more fluid and more efficient in their communication
    • We need to make sure that we have the right fatty acid intake this is really important for optimal health.
    • There is a category of fats that we all need these are known as essential fats they are classed as essential because our bodies cannot make them
    • We have to acquire them from the foods we eat.
    • Fats are a crucial part of the proper functioning of our heart, brain and nervous system they are also vital for absorbing certain vitamins that are fat-soluble so it’s vital that they are part of our diet.

    BEST MOMENTS

    ‘We are not designed to run on sugar as a primary fuel’

    ‘The unhealthy omega 6 fats come from foods such as junk foods in our diet. These fats have become damaged through exposure to heat and they provide no benefit what so ever

    “If people are highly stressed there can be a build-up of fats resulting in higher levels of inflammation’

    VALUABLE RESOURCES

    High Performance Health podcast series

    ABOUT THE HOST

    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS

    Instagram

    Facebook

    LinkedIn

    High Performance Health FB Group


    Zestful Biohacking – with Tony Wrighton Nov 08, 2019
    Show notes

    Tony Wrighton is one of television’s more familiar faces, having presented numerous shows for such channels as Sky Sports. He’s also an expert in NLP, and an author who’s been published in twelve languages.

    Tony is also a fierce proponent of the idea that everyone should live their life with more energy, vitality, and motivation. This week, Tony joins Angela to talk about his most valuable health hacks, how to increase your energy levels, and the various tracking techniques he uses to map out his health agenda.

    KEY TAKEAWAYS

    • NLP stands for Neuro-Linguistic Programming, a term coined in the 1970s, and which Tony describes as "neuro-hacking"; a process of making your brain work better. NLP has many uses in advertising, psychology and teaching. It allows us to get things done that we may not feel inclined to do.
    • Effective tracking of mood, energy levels and diet, can show us the best times in our lives to perform certain tasks. Tony uses a spreadsheet to map his schedule, and then to identify the way he feels at those times.
    • Meditation done properly seems to create time between thoughts. It allows us to reduce the speed of our day, and by doing so, allows us to see that we often have more time in a day than we think.
    • As well as mimicking the effects of fasting, Resveratrol also has been shown to reverse some of the effects of Alzheimer’s.
    • One of the simplest hacks that Tony performs in order to provide himself with higher energy levels, is to arrange something fun. The sense of excitement and anticipation adds an energy level that even Tony finds sometimes surprising.
    • Angela recommends beginning your day at least half an hour before schedule. By allowing yourself breathing room, you remove that morning rush that inevitably leads to fatigue and irritability later on.

    BEST MOMENTS

    ‘On a good day, what do we do? On a bad day, what do we do?’

    ‘You mustn’t be the bouncer of your thoughts’

    ‘I feel like a world authority on histamine right now’

    ‘What’s in motion stays in motion’

    ‘Live consciously'

    VALUABLE RESOURCES

    The High Performance Health Podcast – Omny

    Zestology Podcast - https://tonywrighton.com/zestology

    Daylio - https://daylio.webflow.io

    Focus @ Will - https://www.focusatwill.com

    ABOUT THE GUEST

    Tony Wrighton is a familiar face on British TV as a presenter on Sky Sports. He's hosted lots of different sports including football, golf, basketball, hockey, squash, pool, table tennis and even live ten-pin bowling.

    He is currently a regular presenter on Sky Sports News and also hosts Golfing World and Trans World Sport..

    ABOUT THE HOST

    Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing.

    Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you.

    CONTACT METHOD

    Angela Foster’s Website

    angela@angelafosterperformance.com


    Solosode; How does Caffeine Affect Your Sleep Nov 01, 2019
    Show notes

    ‘I’ve learnt to prioritise my sleep and my health and performance is so much more enhanced’

    Angela has been asked recently about how to improve sleep and specifically the effect of caffeine on sleep. In this episode, she explores the impact of caffeine on the body and the ways it can affect sleep and performance.

    Angela shares in detail how the body processes and reacts to caffeine and explains how understanding your genotype can help you to optimise your health.

    KEY TAKEAWAYS

    Sleep can support anti-ageing, the burning of fat, improve focus, productivity, creativity, concentration and protect your brain against cognitive decline.

    It’s easy to reach for caffeine when you are really exhausted but over time you are depleting your adrenal glands and if taken at the wrong time caffeine it can disrupt deep sleep.

    You can use caffeine safely and effectively as a powerful neutropenic for enhancing cognitive function but without comprising your ultimate superpower – sleep

    Research shows that each person’s unique genetic makeup will determine the degree to which caffeine will affect them

    Polymorphism divides people into one of two groups the fast metabolizers and the slow metabolizers of caffeine

    Knowing how your body processes caffeine can help you to know how much caffeine you should drink in a day

    Getting your DNA tested can help you to understand your genotype and optimise your health in relation to a number of key areas

    Your DNA can tell you about how the caffeine interacts with your vitamin D receptor gene and whether the caffeine consumption can have an impact on bone density

    BEST MOMENTS

    ‘If you drink a cup of coffee in the afternoon around half of that will be circulating in your system when you go to bed’

    ‘Without deep sleep, you are more likely to get sick more likely to feel depressed and gain an unhealthy amount of weight’

    ‘Knowing how your body process caffeine can help you to know how much caffeine you should drink in a day’

    VALUABLE RESOURCES

    High Performance Health podcast series

    bit.ly/DNAMasterclass

    Oura ring website

    ABOUT THE HOST

    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS

    Instagram

    Facebook

    LinkedIn

    High Performance Health FB Group


    Finding Your Authentic Self and Your Own Happiness With Kristina Mand-Lakhiani Oct 24, 2019
    Show notes

    “Life is too important to be taken seriously; we have to make peace with all aspects of it.”

    Welcome back to the latest episode of the High-Performance Health Podcast! Today, Angela talks to Kristina Mand-Lakhiani about personal transformation. For her, it’s all about authenticity, balance and consistency. Meaning, we can only be sure we’re moving forward if we are being our authentic self and we embrace and be ready for the positive and negative sides of what life has to offer. It doesn’t matter how slow you go—no rush! Kristina also emphasises that when you have the right mindset, achieving things becomes easier. Discover also about the pros and cons of being uncomfortable, long-term goals vs. instant gratification, having no daily routines, some parenting tips, and a lot more. Start tuning in!

    KEY TAKEAWAYS

    • Be true to yourself. If you stop acting how people want you to act, it’s easier to live life and achieve more. It’s okay if you don’t live up to their expectations; you can’t please everyone anyway.
    • Having a clear conscious mind helps in solving your problems. Meditating, journaling, and sharing your stories with someone are just some ways that can help you have clarity with a certain situation.
    • Experience > Knowledge. Experience are great motivators and illuminators. When we truly understand and contemplate the things that happened to us, we become more perceptive regarding decision-making.
    • Little changes in life make way bigger impact in life, rather than the abrupt ones. So, don’t rush things; don’t rush transformations. Let things happen at their own pace.
    • Uncomfortability is part of life, part of growth. When you put yourself in a new, uncharted spot, you become adaptable and you learn to thrive.
    • Instant Gratification vs Long-term benefit. Kristina emphasised that your mindset has a big effect on how you achieve your goals. For her, having an investor mindset works since it focuses on the long term.
    • Avoid situations you don’t enjoy, you don’t have the passion for to not destroy your creativity.
    • When it comes with the daily routine, she wants it to be flexible as much as possible. She enjoys having the freedom of choosing what she wants to do. It’s also beneficial to her he listens to her subconscious, to her body on how she’ll act.

    BEST MOMENTS

    • “We can only influence ourselves, and occasionally, our experience can give permission to influence.”
    • “The truth in life is you can never solve your problems ahead.”
    • “We have to give up this perfectionist notion of doing it right, of becoming the best version of ourselves.”
    • “No one can give you the answer. You’re the only one who can make the decision.”
    • “Accept yourself what you are.”
    • “I like to listen to my body and to be physically active when my body says so…I don’t follow rules easily.”

    ABOUT THE GUEST

    Kristina Mand-Lakhiani is a serial entrepreneur, international speaker and artist. As a part of Mindvalley, she brings her female perspective into the company leadership. As a happiness from within advocate, Kristina takes her kids on trips to the Amazon jungles to recharge or joins groups of entrepreneurs, such as Maverick1000 on Richard Branson's Necker Island.

    • https://www.mindvalley.com/
    • https://maverick1000.com/

    ABOUT THE HOST
    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS
    Instagram
    Facebook
    LinkedIn
    High Performance Health FB Group


    Finding Your Power; Interview with Kiki Bosch Ice Freediver & Global Adventurer Oct 17, 2019
    Show notes

    ‘It’s easy to see ourselves as separate and distinct from nature when in reality we are not’

    Kiki Bosch is an Ice Freediver who uses the Wim Hof breathing method to dive in sub-zero temperatures.

    Kiki shares her journey and speaks candidly about how she found peace and understanding following a traumatic event. She shares how it feels to be in the water at sub-zero temperatures and the connection it brings to nature. This is an episode about the power we all have to realise our potential if we learn to understand who we are.

    KEY TAKEAWAYS

    Water

    I have always been very water-bound, loving water from a very young age. I had the opportunity to have a go at free diving in Columbia and fell in love with it!

    I experienced a trauma and following it became very anxious and struggled mentally. I didn’t know how to navigate life anymore.

    I came across Wim Hof in a video saying his method could make you happy and healthy and I wanted that more than anything at that point in my life.

    I tried and when I went into the cold water there was no anxiety just the present, breathing and my body moving through the water with no anxiety.

    Being at one with nature

    Over time nature has taught me so much, it’s about being in the water and being able to explore in a unique way.

    In extreme environments it’s a reflection of yourself, nature is reflecting who you are.

    We are nature as much as everything else out there.

    It is about understanding that nature is not out there it’s part of who I am it’s within me.

    Wim Hof

    Wim Hof breathing is a method of controlled hyperventilation, you breathe in through your nose deep into your stomach, activate your diaphragm and breathe out quickly.

    The hyperventilation rids your body of CO2 and fills your body with oxygen then in retention the CO2 builds steadily making it easier for your muscles to draw up the oxygen from your blood.

    Periaqueductal grey matter is activated with Wim Hof breathing and this sends a message to your brain to regulate pain.

    You are activating your own pain inhibitors with this breathing method.

    Gratitude

    Following my trauma I have learnt that I will never understand how a person can hurt someone in that way without feeling guilty and I have realised that I’m so lucky to not be able to understand, it means my mind isn’t even able to imagine what it would feel like and I feel grateful for that.

    Mentors

    My biggest mentors are nature and Wim Hof. You can’t be what you can’t see and very few people have visions strong enough to chase what’s not yet out there and Wim Hof is one of those people.

    He had a vision strong enough to defy the status quo and it paved the way for us to realise the huge potential that is within us.

    You have to realise you can, you do have the power.

    Disturb the Comfort!

    BEST MOMENTS

    ‘It’s about becoming mindful of your body in space’

    ‘I’m so grateful I have a mind that is compassionate and understands consequences’

    ‘Over time I have realised we are all connected to nature and to each other’

    ‘I was at a point where I had to find the power within

    VALUABLE RESOURCES

    High Performance Health podcast series

    Freediving Icebergs with Kiki Bosch

    Disturb the Comfort website

    Kiki Bosch LinkedIn

    ABOUT THE HOST

    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS

    Instagram

    Facebook

    LinkedIn

    High Performance Health FB Group


    Change Is Possible For Anyone – with Darren Kirby Oct 10, 2019
    Show notes

    Darren Kirby has undergone an empowering journey of transformation since 2013. From a lifestyle of city living, Darren transformed the way he was existing, until now, when he has become one of the country’s most accomplished triathletes, and who’s now in contention for the world championships for 2020.

    Darren joins Angela to discuss the way he turned his life around, and the practical ways in which you can do so, too.

    KEY TAKEAWAYS

    • The biggest change Darren made to himself early on was with his nutrition. Research taught him about macro-nutrients, fat types, carbohydrates. When the weight started coming off, the fitness also began to improve.
    • Darren had a profound emotional experience when he completed his first triathlon. The work you need to do in order to cross the finish line, is what drives him to do better each day.
    • You can either eat food that is nutrient dense, and that will nourish you. Or you can eat processed foods, which are devoid of energy. But further than that, processed foods actually deplete you, as your good nutrients are used in order to process these bad foods.
    • Exercise in the morning is very effective for starting the day off well. Sleep is something Darren has doubled down on this year. He is asleep by 9:30pm.
    • There are many benefits to keeping the same sleep pattern throughout the week. Blue light reduction is also essential to good sleep.
    • Any detailed or focussed work that Darren needs to do, are best done between his morning routine and when his children wake up. After lunchtime, he feels a dip in focus.
    • Transforming your life is entirely possible. Using Darren’s Busy Dads programme will kick-start your own transformation and get you started on the road to health.

    BEST MOMENTS

    ‘You can get away with things until your early twenties, but by your thirties, it starts to take its toll’

    ‘I’ve never felt like I wanted to stop’

    ‘Calmness is a banned word in our house’

    ‘Find something you love to do, and it won’t be an issue. You’ll find ways to do it’

    ‘I’m not superman. I’m just an ordinary dad'

    VALUABLE RESOURCES

    The High Performance Health Podcast – Omny

    The Fitter Healthier Dad Podcast - https://podcasts.apple.com/gb/podcast/the-fitter-healthier-dad-podcast/id1457305984

    Dave Asprey - Game Changers - Amazon

    Beyond Training - Ben Greenfield - Amazon

    The Values Factor - John DeMartini - Amazon

    Fitter Healthier Dad - www.fitterhealthierdad.com

    ABOUT THE HOST

    Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing.

    Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you.

    CONTACT METHOD

    Angela Foster’s Website

    angela@angelafosterperformance.com


    Optimising Your Brain For High Performance – with Dr Andrew Hill Oct 06, 2019
    Show notes

    This week sees Angela in conversation with Dr Andrew Hill, the founder of the Peak Brain Institute, and an expert in Cognitive Neuroscience, attention and neurofeedback.

    Dr Hill joins Angela today to talk about how to optimise your brain for high performance, how to access different brain wave states, and how to cure conditions such as insomnia, ADHD and PTSD.

    KEY TAKEAWAYS

    • Taking control of your brain performance is almost like going to a gym. By following a workout routine, you can achieve physical goals. It’s the same with brain performance, and each “workout” is tailored to your optimal goals.
    • ADHD sufferers rely on the environment they’re in to cue which mode their brain is in. In a high stimulus environment, they are generally more focussed than average. This is why they can play video games for hours, but cannot seem to concentrate in a classroom.
    • If you drink alcohol every day, even small amounts, then coming away will leave your brain wanting Gaba, a chemical messenger in the brain that is supplied by drinking. The longer you drink, the more stuck you become in that need.
    • One of the most common misconceptions with alcohol is that a glass of something will help you sleep, when in fact it disrupts the formation of deep sleep, and causes toxins which disrupt sleep.
    • Before age 12, your children will identify with the values and socialisation that you bring them up with. From 13 through to late teens, there is a common dis-identification from parents and a rededication with peer. This is usually the phase in which the child will rebel, or seek to establish an identity separate from the family unit.
    • The biggest driver we have for circadian rhythm is not light, but when we eat. To keep ourselves in that rhythm, we need to not eat at the end of the day. It’s the most important rule.
    • Don’t eat before you go to bed. Don’t eat as soon as you wake up. Exercise in the morning before you eat. These are the cardinal rules for circadian reinforcements.
    • The best way of losing weight is to sleep at the right time. You can literally sleep yourself thin. Getting the right amount of sleep actually helps you to gain muscle mass.

    BEST MOMENTS

    ‘Hire a doctor and they give you answers. Hire a scientist and they give you questions’

    ‘You shift through neutral in and out of gears’

    ’There are no benefits to alcohol’

    ‘People are variable and it’s a complicated formula’

    ‘If you’re living with signals that don’t make sense to your brain, then you get depressed and tired'

    VALUABLE RESOURCES

    The High Performance Health Podcast – Omny

    Peak Brain Institute - http://peakbraininstitute.com

    Dr Andrew Hill Twitter - https://twitter.com/andrewhillphd

    ABOUT THE GUEST

    Dr. Hill is one of the top peak performance coaches in the country. He holds a Ph.D. in Cognitive Neuroscience from UCLA’s Department of Psychology and continues to do research on attention and cognition. Research methodology includes EEG, QEEG, and ERP. He has been practicing neurofeedback since 2003.

    In addition to founding Peak Brain Institute, Dr. Hill is the host of the Head First Podcast with Dr. Hill and lectures at UCLA, teaching courses in psychology, neuroscience, and gerontology.

    ABOUT THE HOST

    Angela Foster is a Nutritionist, Fitness and Lifestyle Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and biohacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age old secrets, time honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    Angela has spent tens of thousands of pounds training with the world’s top experts and mentors, distilling the best information from literally 1000s of books and scientific papers on biohacking, nutrition, fitness, sleep, meditation and wellbeing.

    Angela works with many high performing clients ranging from Athletes, CEOs, Entrepreneurs, Executives, Artists and individuals like you.

    CONTACT METHOD

    Angela Foster’s Website

    angela@angelafosterperformance.com


    Positive Sleep - Getting the Competitive Edge with the Right Amount of Sleep; Interview with Giles Watkins Sep 26, 2019
    Show notes

    ‘Sleep is free you just have to find ways to do it properly and to get enough of it’

    This is a fascinating interview with Giles Watkins author of ‘Positive Sleep’

    As a business leader who has experienced sleep problems addressed them successfully and transformed his life Giles discusses with Angela his journey and the reasons why lack of sleep is so devastating and how the right amount and quality of sleep can not only transform your life but give you the competitive edge.

    KEY TAKEAWAYS

    • There is always a trigger point which marks the beginning of sleep problems and if you are having problems getting to sleep it's very difficult if you are with someone who is not.

    Sleep - People underestimate the effects of a lack of sleep or lack of quality sleep and the impact it has on decision making and creativity.

    • The front part of the brain, the neocortex, is the part of the brain responsible for executive functions; problem-solving, reasoning, planning and creativity, research suggests this part of the brain is the most affected by sleep or the lack of it.
    • If you are short of sleep your ability to use your ‘helicopter mode’, looking at the whole problem with an informed overview becomes compromised
    • When you are in a good place and have had enough sleep your creativity, pattern recognition and insight development function at optimum levels.

    Napping - There has been research indicating a nap can improve your performance

    • There are 2 types of naps- the power nap researched by NASA and the optimum time for this is 26 minutes in length. The longer nap is the full 90 minutes a complete sleep cycle.

    Beginning the day - There is evidence that when you wake up your brain is still processing the emotions and memories from the previous day.

    • It can take nearly an hour for the brain to ‘warm-up’ and be ready for the day.
    • Putting aside time to ‘let the day in’ is important and this time can be effectively spent expressing gratitude and visualising.

    Ending the day - You have to get yourself ready for the end of the day and the last 90 minutes of the day are vital.

    • Have a cut off time for the use of devices and positively complete domestic tasks to ensure things are tidied away and you are in a relaxed state of mind ready to sleep.

    Sleep apnoea

    • It is quite common but many people don’t realise the impact it has. The micro wake-ups mean you are unable to ever reach a level of restorative sleep
    • To achieve good sleep, you have to look at your lifestyle.
    • Caffeine can play a major role in sleep issues and giving up or being mindful about your consumption of caffeine can make a difference.
    • Having access to natural light is another factor required to remain healthy and well. Lack of natural light can also affect sleep patterns and the quality of sleep experienced.

    Competitive Edge - When you are really tired you no longer have the capacity to seek different perspectives. It is demotivating for others when as the leader you are not able to cope with different ideas and alternative solutions

    • Emotionally you are not in a place to support people or cope with the emotions of others
    • When you have enough and the right quality of sleep you will have a competitive edge
    • The energy demands on leaders, executives and entrepreneurs are akin to the energy required by athletes.
    • You need to treat yourself as an athlete and if you get the basics right – sleep, nutrition and movement you are giving yourself a competitive advantage.

    BEST MOMENTS

    ‘She encouraged me to find my unique voice and unique position on sleep which is as a business leader who has had a sleep problem and addressed it’

    ‘The body scanning technique is magic and once you have learnt it you can use it wherever you are’

    ‘People underestimate the effects of a lack of sleep or lack of quality sleep and the impact on decision making and creativity’

    VALUABLE RESOURCES

    High Performance Health podcast series

    Positive Sleep book by Giles Watkins

    Giles Watkins LinkedIn

    ABOUT THE HOST

    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS

    Instagram

    Facebook

    LinkedIn

    High Performance Health FB Group


    Getting the Balance of Nutrition Right for Your Mind and Body – Interview with Takaloo Sep 18, 2019
    Show notes

    ‘If I hadn’t had to overcome challenges I wouldn’t be the person I am’

    In this fascinating interview Angela is talking with Takaloo, a successful professional boxer turned property developer and investor.

    They discuss his journey, boxing career and the importance of achieving balance in your body and mind through the right nutrition.

    This is an inspiring story and the determination of Takaloo is a defining aspect, listen in and find out more about this amazing individual and his story.

     

    KEY TAKEAWAYS

    What was it like growing up?

    We came as a family from Iran, things were difficult in the beginning,  it was hard to flee our own country and come to another country.

    As a kid, I was determined to get to where I wanted to be and if I hadn’t had to overcome challenges I wouldn’t be the person I am.

    All I wanted to do was to become a boxer and I achieve it because I was determined.

    In boxing you’ve got to have strength and fitness and when in the ring someone is hitting you.

    Experiencing what it actually feels like when you are in the boxing ring teachers you some important life lessons.

    My target was to become successful and be someone different, anyone can do it if they have the determination.

    You need to have the right mindset to be a successful boxer, It's neurologically demanding.

    How important is Nutrition?

    Nutrition is  the key and if you can get this right it will give you an edge

    If you can get nutrition, mindset and training in balance then you can move forward successfully.

    It's about minimising food intolerances, anything that is working against the body takes up energy.

    Your body adapts and improves if you give it the right tools.

    The DNA nutrition profile provides you with a really good understanding of what the right balance is for you.

    Food is fuel and when it's nutrient-dense you don’t have to eat as much.

    Understanding what you are eating and how it fuels your body is vital.

    What skills have been transferable from boxing to business?

    In boxing, you have to learn about the fear and develop the strength to move through it

    You have to be brave in both boxing and business.

    You have to be prepared to take risks if you are entrepreneurial

    What is really important?

    Your health is your wealth and it is the way forward

    Prevention is the most effective way to stay healthy and getting the right balance of exercise and nutrition is key to being healthy.

    When your exercise and nutrition are balanced and right for you it is easier to cope with the negative events that we all encounter in life

    If you can get your life in balance you will have a happier life.

    The smarter you work the luckier you get.

     

    BEST MOMENTS

    ‘If you want to live life then you must make sure you drink enough water’

    get enough protein, breathe and keep moving’

    ‘At that time we were the only foreigners in the area you had to be tough and stand up for yourself’

    ‘If people were better educated they would move more regularly and eat better’ 

     

    VALUABLE RESOURCES

    High Performance Health podcast series

     

    ABOUT THE HOST

    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS

    Instagram

    Facebook

    LinkedIn

    High Performance Health FB Group


    Interview With Fabienne Fredrickson Sep 12, 2019
    Show notes

    In this fascinating episode, Angela is talking with Fabienne Fredrickson, Founder of Boldheart.com and creator of the Client Attraction System.

    They talk about the work Fabienne does to help people find what they are here to do in service to the planet and why working with integrity, love and authenticity in business and life are key to achieving balance.

    There is something for everyone in this very personal interview, with Fabienne sharing her experiences, beliefs and how you can take your message into the world in a bigger way.

    KEY TAKEAWAYS

    • Beginning

    I began in a very different arena but left my corporate job in 1999 because I felt it wasn’t my passion.

    I started my own practice but didn’t have enough clients, I was making some money but not enough money.

    By learning everywhere, I could and because I was committed to not going back to corporate or working for someone else in 8 months I filled my practice through authentic marketing and authentic client attraction.

    I had created a client attraction system for myself and was approached by others who wanted me to teach them how to do the same for their businesses.

    People then started asking me how they could work with hundreds of clients. To move forward from the overwhelm of 6 figures to 7 figures with your life back is about leveraging your time, your team, your systems and your business model.

    • The system

    If you follow and implement the 10 step Client Attraction System you can attract clients and grow your business.

    The craft is the pillars and it is those that can be leveraged and scaled.

    You create your proprietary system then you find ways of delivering it in a way where you can work with more people. It helps you take your message into the world in a much bigger way.

    To whom much is given, much is expected and if you’ve been given a lot its totally ok to have free content, the content that changes lives.

    • The Dalai Lama

    Through a private invite, a small group of us went there to learn how to change the world.

    ‘The world is not ok’, ‘if we do nothing our planet will be a desert in 200 years’

    We know about climate change but the majority of the population is not paying enough attention.

    • The balance

    I believe that we, solo entrepreneurs especially the women are the ones who will shift the toxic ways of how we are showing up on the planet.

    I am both a business coach and here in service of the divine feminine and my belief system tells me it is the toxic masculine that is unbalanced

    There are 4 things that will change the world;

    • Loving-kindness
    • Compassion
    • Equanimity
    • Living with joy
    • Boldheart

    The bold is the masculine – strategy, action, implementation and mindset

    The heart is the feminine – life’s purpose, love, joy, friendship, intuition and collaboration.

    It’s about the difference between masculine and feminine energy. Part of it for women in business is getting back into the feminine.

    • Leveraging time

    It's about using your time for expediential growth activities that will take you to 7 figures

    A big part of growing is learning to get your needs met and to no longer needing to people, please.

    Energy depletion is the worst thing that can happen for a business

    Getting nutrition, exercise, sleep and your needs met are key to being able to serve

    • A day in the life

    My daily routine has been different as my journey has progressed. At the start, I used a daily break out and my day was organised to fit absolutely everything in. Now I have a team of 30, I’m very well supported and have a daily breakout where I move from my feminine to masculine and back again.

    I know the balance is necessary for a happy life.

    If you want fulfilment you find time to prioritise the things you’d regret if you didn’t, everything is centred around balance and nature.

    • Self-worth

    It’s always a deserving issue, if you have the belief that you deserve the best of absolutely everything then you don’t accept anything less than absolutely the best.

    When you have the right support at home and at work you can do anything.

    Your team are your collaborators who enable you so you treat them authenticity, lovingly and with integrity.

    BEST MOMENTS

    ‘I help people find that edge, what they are here to do on the planet, then multiply it

    in service to the world through their business with authenticity, integrity and love’

    ‘Money is energy, being rewarded effectively for the value you are giving’

    ‘The things that you are passionate about are not random they are your calling’

    ‘A strong focus now creates a different future later’

    VALUABLE RESOURCES

    High Performance Health podcast series

    Boldheart website

    Angela Foster High Performance Health website

    ABOUT THE HOST

    Angela Foster

    Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

    After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind:

    To inspire and educate others to live an energetic, healthful and limitless life.

    Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

    CONTACT DETAILS

    Instagram

    Facebook

    LinkedIn

    High Performance Health FB Group


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