High Performance Health

Perimenopause doesn’t have to mean accepting brain fog as a norm. Learn how fluctuating hormones affect brain power and discover four biology-based strategies to sharpen your focus. Nutrition tips highlight the importance of protein and healthy fats for stable cognition. Higher-intensity exercise can boost mental clarity by promoting brain-derived neurotrophic factor (BDNF). Explore the Three Gears framework for managing focus and stress, plus a practical supplement toolkit to enhance brain health. Start small by implementing one change at a time!

Join Angela and Simon Alexander Ong, a life and business coach and author of the book Energize, for a discussion on how to transform your life by managing your energy rather than your time, focussing on the power of perception and mindset in achieving an "extraordinary life".  Simon shares his personal journey from the financial sector during the 2008 crisis to becoming a coach, illustrating how obstacles can be reframed as opportunities. They also look at practical strategies for goal setting, maintaining consistency over intensity, and building sustainable systems for long-term success in both personal and professional spheres. KEY TAKEAWAYS: Energy Management Over Time Management: True productivity and the ability to "bend reality" come from managing your energetic state and perception rather than just managing your calendar. Consistency Trumps Intensity: Success is rarely a straight line; it is more like a maze where long-term consistency in habits and systems is more effective than short-term bursts of intense effort. The Power of Pronoia: Reframing your perspective from paranoia (the world is out to get you) to "pronoia" (the universe is conspiring in your favour) significantly changes how you respond to challenges and opportunities. Value and Service as Business Foundations: In business, shift the focus from selling to providing value and service; Simon suggests that money is simply an "echo of value". TIMESTAMPS AND KEY TOPICS: [0:56] The career journey [2:50] “The messy middle" of any journey and why it's crucial to fall in love with the process [7:46] The difference between goal-setting (like training for a marathon) and building systems [13:48] “Daily non-negotiables," including physical exercise, reading across multiple formats, journaling for mental clarity, and using voice notes VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Try Beam Minerals now at beamminerals.com/angela using code ANGELA for 20% off Take the BioSyncing Quiz: https://angelafoster.me/quiz 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Dr. William Li, a medical doctor and researcher specializing in integrative and preventive medicine, guides listeners through the intricate relationship between menopause and cholesterol. He explains how rising LDL levels correlate with increased cardiovascular risk, likening LDL to 'Velcro' that can cause plaque buildup. The discussion reveals the shift in focus from total cholesterol to important HDL/LDL ratios and debunks myths perpetuated by health influencers regarding blood sugar spikes. Dr. Li emphasizes a balanced, holistic approach to heart health.

Feel exhausted and disconnected? Discover how a woman transformed her health, reducing her biological age by over 20 years! She shares seven powerful habits for vitality, including daily movement that avoids burnout and the right amount of protein. Learn why diverse plants and healthy fats are crucial for gut health and inflammation reduction. Consistent sleep trumps duration, and social connections, purpose, and time in nature are essential for longevity. It's all about small, strategic shifts that lead to big improvements!

Dr. Will B, a medical expert in gut health and inflammation, discusses the detrimental effects of eating late at night. He reveals how nighttime meals can spike inflammation and disrupt microbiome recovery during sleep. Will emphasizes the importance of a 12-hour fasting window for gut health and outlines four nutritional pillars: fiber, polyphenols, healthy fats, and fermented foods. He argues that focusing on these nutrients is more crucial than sticking to specific diet labels, such as vegan or carnivore.

Professor Stuart Phillips, a leading exercise physiologist from McMaster University, debunks common myths about strength training and protein needs for women. He emphasizes that women don’t require different training programs and shares surprising insights on resistance training's importance for muscle protection. Phillips discusses optimal protein intake, recommending around 1.2 g/kg daily, and explains why timing is less crucial than total consumption. He also covers the risks and benefits of fasted training and the balance between cardio and strength training for long-term health.

Angela welcomes Sarah Rusbatch, a Grey-area drinking coach and bestselling author of Beyond Booze. They delve into the unique health risks alcohol presents for women, particularly midlife, revealing that many unknowingly risk breast cancer. Sarah shares insights on the physiological differences in alcohol metabolism and the need for awareness. They discuss effective strategies for lasting behavior change, emphasizing gains over deprivation and replacing drinking habits with healthier alternatives. It's a fascinating exploration of well-being and empowerment.

Dr. Rocio Salas-Whalen, a double board-certified endocrinologist and obesity medicine expert, dives into the impact of estrogen decline on weight and muscle in midlife. She clarifies misconceptions about GLP-1 medications, detailing who truly benefits from them. The discussion touches on the hidden dangers of 'skinny fat' and the necessity of focusing on body composition rather than BMI. Dr. Rocio also addresses the psychological challenges of food cravings and how GLP-1s can help promote healthier eating habits for lasting change.

In a thought-provoking discussion, Dr. Ash Kapoor, a longevity specialist, redefines aging by emphasizing independence, purpose, and fulfillment. He unveils the 12 Hallmarks of Aging that underpin diseases, shedding light on how modern stress depletes our primary energy source, ATP. Dr. Kapoor advocates for a comprehensive strategy involving detoxification and repair of body systems to enhance cellular health. He shares real patient insights linking stress to illness and highlights the importance of techniques like fasting and sleep for longevity.

Dr. William Li, a physician and scientist, dives into how brown fat can enhance metabolism and the power of foods like tomatoes and coffee in activating metabolic pathways. Dr. Stacy Sims, an exercise physiologist, emphasizes the unique fueling and training needs of women during hormonal changes. Leslie Kenny, founder of Oxford Healthspan, explains the benefits of spermidine for autophagy and immunity. Mark Sisson advocates for walking over chronic cardio, highlighting its benefits for longevity and overall health.