High Performance Health

Angela and special guest Eric Edmeades discuss the intricate relationship between diet, exercise, and women's health, particularly during challenging life stages such as perimenopause, and look at the common misconception that exercise is the primary solution for weight loss, emphasising instead the critical role of nutrition in achieving metabolic flexibility. KEY TAKEAWAYS: Nutrition is emphasised as the primary factor in achieving health and body composition, with food being considered more important than exercise For many women, particularly those under stress, intense exercise can lead to the release of stress hormones, which may hinder weight loss efforts Women may benefit more from less structured, community-oriented forms of exercise (like Zumba or Jazzercise) that allow for multitasking and social interaction, rather than high-intensity, focused workouts that can trigger stress responses. The Hadzabe people have unique cultural practices regarding childbirth and menstruation, with significant taboos surrounding male involvement in these experiences. This reflects a broader cultural context that influences women's health and social roles. TIMESTAMPS AND KEY TOPICS: [00:01:08] Exercise vs. diet priority. [00:05:03] Perimenopausal women's exercise struggles. [00:07:10] Men's presence at childbirth. [00:10:05] Female circumcision and social conditioning. VALUABLE RESOURCES Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend Link to full episode https://lnk.to/EP353 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/

Angela talks to Dr Sara Reardon, a pelvic health expert, about the often-overlooked topic of pelvic floor health. They discuss the anatomy and function of the pelvic floor, the impact of pregnancy and childbirth on pelvic health, and the importance of understanding normal bladder and bowel function from a young age KEY TAKEAWAYS: Understanding the Pelvic Floor: The pelvic floor is a group of muscles that support pelvic organs and play a crucial role in functions such as urination, bowel movements, and sexual health Importance of Education: Many women are not educated about what constitutes normal pelvic health, leading to prolonged suffering from conditions like endometriosis and pelvic floor issues Impact of Physical Activity: Female athletes, especially those involved in high-impact sports like gymnastics and cheerleading, are at a higher risk for pelvic floor issues due to the stress and pressure placed on these muscles Pelvic Floor Health in Menopause: The decline in estrogen during perimenopause and menopause can lead to vaginal dryness, painful intercourse, and weakened pelvic floor muscles.  TIMESTAMPS AND KEY TOPICS: [00:01:07] Pelvic floor and endometriosis link. [00:10:16] Orgasm and pelvic floor health. [00:25:36] Importance of pelvic floor health. [00:42:51] Pelvic floor training importance. VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com 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: Check out Defender Shield’s products and save 10% with code ANGELA at ⁠http://defendershield.com/angela Sign Up to Angela’s Weekly Fresh Starts Email to transform your health, energy, and longevity with just ONE small habit every week - angelafoster.me/freshstart ABOUT THE GUEST Dr. Sara Reardon is a board-certified pelvic floor physical therapist with over 18 years of experience helping individuals prevent and overcome pelvic floor issues including, urinary leakage, painful sex, prolapse and discomfort during pregnancy, postpartum and menopause. Sara has been featured in Time, Yahoo, Harper’s Bazaar, Romper, InStyle, Today, and numerous other podcasts, publications, and professional conferences about her advocacy and educational work as a pelvic floor therapist. She is also a TED presenter on Rethinking Postpartum Care. Sara is the Founder of The V-Hive, an online, on-demand pelvic floor fitness platform for pregnancy, postpartum, menopause, painful sex and pelvic floor strengthening.  Sara lives in New Orleans with her husband and two sons. FLOORED: A Complete Guide to Women’s Pelvic Floor Health at Every Age and Stage is her first book. https://thevagwhisperer.com/Floored/ https://thevagwhisperer.com/ 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. 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.

Join Angela and John R. Miles for a thought-provoking discussion about the challenges of pursuing one's passion amidst financial concerns and life commitments. Drawing on research by psychologist Tom Gilovich, the conversation highlights the common regret of not pursuing an ideal life and the importance of breaking free from a cycle of unfulfilling work. KEY TAKEAWAYS: Pursuing Your Dreams: A significant number of people regret not pursuing their ideal life, with 76% expressing that their biggest regrets are the "what ifs" and "should haves" rather than mistakes made Gradual Change: Transformations in life do not happen overnight. Just as burnout develops over time, so too does the journey toward fulfilling your passions Focus on One Area: Instead of trying to overhaul every aspect of your life simultaneously, concentrate on making micro-differences in one specific area Balance Between Grit and Letting Go: Achieving a balance between hard work and a sense of ease is crucial TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 1:25 – The stool metaphor: building multiple supports for life 3:21 – Why change can’t happen overnight—start small 5:38 – Passion struck as a continuous pursuit of growth 6:49 – Balancing grit, hustle, and letting go 7:23 – Grit, perseverance, and the missing ingredient: intention 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: Link to full episode https://lnk.to/EP319 Check out Defender Shield’s products and save 10% with code ANGELA at http://defendershield.com/angela 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/

Angela is joined by Dr. Uma Naidoo, a renowned psychiatrist and nutrition expert, who discusses the intricate relationship between nutrition, mental health, and brain function, particularly during pivotal life stages such as perimenopause and postpartum, and advocates for a diet rich in fibre, antioxidants, and anti-inflammatory ingredients. KEY TAKEAWAYS: Impact of Added Sugars: High consumption of added sugars, especially from ultra-processed foods, can negatively affect mood and brain health Diet and Brain Health: To protect brain health, particularly during hormonal changes such as perimenopause and menopause, it's crucial to focus on a diet rich in fibre, antioxidants, and anti-inflammatory foods Cardiovascular and Brain Connection: There is a significant link between cardiovascular health and brain health. A healthy diet and lifestyle can improve both heart and brain function Stress Management: Chronic stress can have detrimental effects on the brain, leading to issues like anxiety and poor eating habits TIMESTAMPS AND KEY TOPICS: [00:10:36] Nutrition and cognitive health. [00:14:06] Effects of stress on the brain. [00:19:06] Menopause brain health. [00:28:58] Medication and motherhood challenges. [00:34:39] Importance of sleep hygiene. [00:38:29] Anxiety and food connection. 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: LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela The future of women’s health is here - click to join my longevity community for women - Live Younger - at the special Founding Member Rate ABOUT THE GUEST Dr. Uma Naidoo is a Harvard trained nutritional psychiatrist, professional chef, and nutritionalbiologist & author of the national & international bestseller: “This is Your Brain on Food.” Hermost recent best-selling book is “Calm Your Mind with Food.”The late Michelin-starred chef David Bouley described Dr. Uma Naidoo as the world’s first“triple threat” in the food and medicine space as the nexus of her interests have found their niche in Nutritional Psychiatry. Her first book has already been published in 23 countries and 19 languages. https://umanaidoomd.com/ https://www.instagram.com/drumanaidoo/ 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/

Angela talks to Dr Dale Bredesden about the critical relationship between metabolic health and cognitive function, particularly in the context of aging and hormonal changes such as perimenopause and menopause, stressing the importance of early intervention and active prevention strategies to mitigate the risk of cognitive decline, including Alzheimer's disease. KEY TAKEAWAYS: Early Detection and Prevention: It's crucial for individuals aged 35 and over to engage in active prevention and optimise their metabolic health to reduce the risk of cognitive decline and Alzheimer's disease Risk Factors for Cognitive Decline: Various factors contribute to cognitive decline Impact of Diet: A diet high in simple carbohydrates, particularly those containing high fructose corn syrup, can lead to insulin resistance and negatively affect brain health Importance of Sleep: Quality sleep is essential for brain health. Individuals should aim for at least seven hours of sleep, with sufficient REM and deep sleep TIMESTAMPS AND KEY TOPICS: [00:02:48] Alzheimer's prevention strategies. [00:04:03] Risky behaviors for brain health. [00:09:41] Air pollution and cognitive decline. [00:12:18] Mild ketosis and brain health. VALUABLE RESOURCES 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: Make Longevity a Lifestyle — Not by doing more, but by doing what matters. Join a powerful community of women who get you inside Live Younger: Longevity for Women, my brand-new membership designed to help you reverse your biological age with science-backed strategies that fit real life. Founding Member offer is open for a limited time —⁠Learn more here Link to full episode  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. Steven Gundry, an American physician and author known for 'Unlocking the Keto Code,' joins the conversation to delve into mitochondrial uncoupling and its power to turbo-charge your metabolism. He discusses how certain foods, like spices and fermented cheeses, can enhance fat loss while supporting energy. Gundry debunks the myth of ketones as a super fuel, presenting them instead as signaling compounds. He also highlights the health benefits of sauna exposure and cold therapy, showcasing their roles in promoting longevity and overall well-being.

Join Dr. Gabrielle Lyon, a physician specializing in muscle-centric medicine, as she discusses the transformative impact of protein and exercise on women's health during menopause. She emphasizes the necessity of muscle maintenance and provides actionable insights on optimal protein intake—about one gram per pound of ideal body weight. Lyon reassures listeners that it's never too late to start focusing on muscle health. Learn how nutrition, hormonal balance, and early habits can empower women to enhance their vitality and longevity.

Nikolina Lauc, CEO of GlycanAge, dives into the science of biological aging, revealing how glycans serve as critical markers for immune health. She discusses the distinctive aging patterns women face, especially during menopause, and how hormone therapy can effectively reverse biological aging. Lauc also highlights the significant impact of chronic stress on accelerating aging. Listeners learn about the importance of glycan testing for proactive health management and how lifestyle changes can improve overall well-being.

Dr. Jacey Folkers, a practitioner specializing in the vital role of B vitamins and supplements for health, dives into the essentials of energy production. She highlights how B6, B12, and folate are crucial for red blood cell maturation, particularly for those with genetic mutations like MTHFR. The conversation also reveals caffeine's depleting effects on B vitamins and the significance of CoQ10 for energy, especially as we age. Dr. Folkers emphasizes a holistic approach to health, reminding listeners that supplements should complement, not replace, a healthy lifestyle.

Dr. Libby Weaver, a thirteen-time bestselling author and founder of Bio Blends, joins the discussion on the crucial yet often ignored role of iron in health. They highlight the alarming rates of iron deficiency among women, especially teenage girls, and its links to fatigue and anxiety. The conversation covers dietary considerations, particularly for those on plant-based diets, and how restoring iron levels can improve mental health. They also explore iron's impact on thyroid function and the challenges women face during perimenopause.