Angela presents a biohack alongside Kristen Holmes, looking at the topic of heart rate variability and its significance in measuring one's ability to adapt to external stress, highlighting the individual variability in heart rate variability and how it can be influenced by various lifestyle choices and experiences
KEY TAKEAWAYS

Heart rate variability varies greatly among individuals and is influenced by lifestyle choices made over time.
Understanding and improving heart rate variability involves considering factors such as alcohol consumption, sleep quality, sleep-wake timing, diet, relationships, and past trauma.
Heart rate variability reflects the body's ability to adapt to external stressors, with higher variability associated with better health outcomes and reduced risk of cardiovascular events and metabolic diseases.
Sleep-wake regularity has been identified as a key predictor of physiological and psychological functioning, with consistent sleep-wake times correlating with better overall well-being and performance.

BEST MOMENTS 
"I think it varies greatly. And I think it's a product of all the micro choices you've made over the course of your life."
"And he saw in this four-year perspective study at Harvard University, he saw a relationship between sleep-wake regularity and GPA."
"I mean, circadian disruption is, I mean, if you think about it from the standpoint of when you look at mental health issues, 100% of mental health issues will have some component of circadian disruption."
 
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
AG1 Special Offer - https://www.drinkag1.com/angelafoster 
Sleep Study in Nature with Andrew J.K. Phillips and others in Nature: Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing - https://www.nature.com/articles/s41598-017-03171-4
To listen to the full episode with Kristen Holmes - https://link.chtbl.com/EP317_Kristen_Holmes
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
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Bitesize Biohack: How To Improve Your HRV

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance. 

Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

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Angela talks to Milli Raizada, an experienced NHS GP who has personally navigated hormonal challenges, about the key aspects that women in their 40s and early 50s should focus on to optimise their health.
Dr. Raizada discusses the fluctuations in hormones during the perimenopause phase, emphasising the impact on various bodily functions such as brain health, muscle health, and bone health. She also highlights the importance of understanding hormone levels, particularly oestrogen, and its influence on neurotransmitters like dopamine and serotonin
KEY TAKEAWAYS

Understanding the hormonal changes during perimenopause is crucial for women in their 40s and early 50s.
Declining oestrogen levels can lead to various symptoms like weight gain, brain fog, and mood changes due to its influence on neurotransmitters.
Nutrition plays a vital role in managing hormonal health, with a focus on unprocessed whole foods, probiotics, and prebiotics for gut health.
Tailoring exercise routines to include strength training and moderate-intensity activities can help maintain muscle mass and overall health during perimenopause.
Empowering individuals with knowledge about their bodies and personalized lifestyle plans can help manage hormonal issues effectively without relying solely on medication.

BEST MOMENTS 
"Eating foods that are naturally lower in carbohydrates... eating unprocessed natural carbohydrates, fruits and vegetables and everything in moderation is so important."
"I think it's looking at when we know that in our 30s muscle and bone health decline with age you know you get sarcopenia you get loss of bone density."
"I had a problem with chronic pain and the consultant offered me some morphine and I just thought, you're putting the plaster on the issue here. I really do want to know what's causing the problem."
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
AG1 Special Offer - https://www.drinkag1.com/angelafoster 
Full Episode - https://omny.fm/shows/high-performance-health/happy-hormones-happy-you-with-dr-milli-raizada
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
 
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.

Bitesize: Hormone Doctor Milli Raizada On How To Harmonize Your Hormones in Perimenopause & Beyond

Angela is joined by neuroscience expert, Dr. Tommy Wood, who shares insights on building a better brain and optimising cognitive function across the lifespan.
He discusses the importance of exercise on brain health, the impact of different types of exercise on cognitive function, and the benefits of separating tasks to maximise productivity. They also look into the concept of cognitive gears, the effects of multitasking, and the significance of incorporating low cognitive gear activities to unwind before bedtime.
KEY TAKEAWAYS

We need to emphasise the importance of structuring the workday to optimise productivity by chunking tasks based on cognitive gears and personal energy rhythms.
Multitasking, especially when it involves complex tasks, can be detrimental to cognitive performance and learning. Focusing on one task at a time is more effective for deep work and skill acquisition.
Engaging in low cognitive gear activities, such as repetitive tasks or household chores, can provide a cognitive break and recharge the brain.
Prioritising deep work in the morning when energy levels are high and saving less demanding tasks for later in the day can enhance overall productivity.
Maintaining a balance between focused work, breaks, and low cognitive gear activities throughout the day can help optimise cognitive function and prevent burnout.

BEST MOMENTS 
"I think there's a few different ways to think about this”
“One measure that I really like is the cognitive gears, which is something that a former colleague of mine, James Hewitt, has kind of popularised. He puts us into three main brain states or cognitive gears and actually relates them to exercise."
"I can imagine at that point, right, you're unplugging, you're going to spend time with your partner. If you then go back to work, that's going to create a whole new buzz of energy."
"The kind of multitasking that humans are very good at is parallel processing multiple complex related skills at the same time."
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
AG1 Special Offer - https://www.drinkag1.com/angelafoster 
Dr Tommy Wood - https://www.drtommywood.com/
ABOUT THE GUEST
Tommy Wood BM BCh, PhD is a neuroscientist, elite-level professional nerd, and performance consultant to world class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington and Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
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.

Neuroscience: Upgrade and Protect Your Brain with Dr Tommy Wood

Angela is joined for this bitesize edition by Paul Sheppard, to discuss how conditioning from past experiences can limit individuals from achieving success and how some may self-sabotage when they reach a certain level of achievement.
Paul and Angela touch on the idea that conditioning often occurs in early childhood but can also manifest later in life, impacting relationships and overall well-being
KEY TAKEAWAYS

Many people are held back by conditioning from their past that limits their beliefs about what they can achieve or deserve.
Some individuals reach a certain level of success and then unconsciously sabotage themselves, possibly due to deep-rooted conditioning.
Conditioning can occur during childhood, particularly before the age of seven, but can also develop later in life through experiences like relationships with narcissists.
Coaching is favoured for addressing anxiety as it focuses on proactive steps to move forward rather than solely delving into past issues

BEST MOMENTS 
"You know, it's usually conditioning from their past that says you can't achieve something. You're not allowed to have something."
"I think it's important to have a coach or a therapist to explore not only where these things have come from, which is nice."
"When I had anxiety, there was no help or no advice that would have helped me with my anxiety."
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
AG1 Special Offer - https://www.drinkag1.com/angelafoster   
Link to full episode - https://omny.fm/shows/high-performance-health/overcome-limiting-beliefs-and-step-into-your-futur
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
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.

Bitesize: Break Free of Limiting Beliefs & Rewire Your Mind for Success with Paul Sheppard

In the first part of a very special two-part conversation, Angela talks to the remarkable Dr Sara Gottfried, about a wide-ranging array of aspects impacting women's health, including hormones, perimenopause, and postpartum depression.
Dr. Sara highlights the impact of hormonal changes during perimenopause and menopause, emphasising the importance of understanding triggers and dysregulation. She also delves into the effects of stress, immune system changes, and metabolic shifts during this transition. The conversation touches on topics like mitochondrial function, hormone therapy, PCOS, and postpartum depression, exploring both biological and environmental factors that contribute to women's health challenges.
KEY TAKEAWAYS

Hormonal fluctuations during perimenopause and postpartum can lead to various symptoms like hot flashes, night sweats, mood changes, and depression.
Understanding these changes and seeking support can help manage these transitions effectively.
Monitoring mitochondrial function, especially in women over 40, can help address issues like fatigue and energy depletion.
Strategies like interval training and red light therapy can help stimulate mitochondria and improve energy levels.
Polycystic Ovary Syndrome (PCOS) is a complex condition with various phenotypes and metabolic implications.
Understanding individual symptoms and addressing them through lifestyle changes, exercise, and proper nutrition can help manage PCOS effectively.
Postpartum depression can be influenced by hormonal changes, lack of support, sleep deprivation, and psychological stress.
Identifying risk factors like genetic predispositions, inflammation, and nutrient deficiencies can help in early intervention and management.

BEST MOMENTS 
"I think the pandemic definitely changed our biology, mostly, not for the better."
"I feel like perimenopause and menopause needs to be rebranded. We need to be a lot more honest about some of these changes that are happening."
"I think it's really important to understand that postpartum thyroiditis, development of autoimmunity is really common."
"I did have quite a dominant father and I was a real daddy's girl but I also wonder whether familial position plays a part in this."
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
AG1 Special Offer - https://www.drinkag1.com/angelafoster 
Dr Sara Gottfried - https://www.saragottfriedmd.com/
ABOUT THE GUEST
Sara Gottfried MD, is a scientist, researcher, Harvard – educated medical doctor with 25 years of experience, and author of four New York Times bestselling books.
Through her practise, Dr Gottfried treats people with a host of conditions, and educates about hormone balance, metabolic health and the interaction between food and your metabolism.
From the Harvard and MIT-educated physician, and New York Times bestselling author of The Hormone Cure, The Hormone Reset Diet and Younger, comes a brand new book on the impact of trauma on your body and immune system – and what you can do to heal.
Up to 80 per cent of patients with autoimmune disease experienced significant emotional distress before getting sick. In other words, trauma and autoimmune disease are intimately linked, and Dr Gottfried shows us how.
A leading voice in the autoimmune and women’s health space, Dr Gottfried’s insights into the gut, women’s health and hormones, and trauma as it pertains to autoimmune illness is essential reading
Conventional medicine falls short when it comes to both diagnosing and treating autoimmune disease. Many people suffer from mysterious symptoms like severe fatigue, brain fog, aches and pains, feelings of tingling and numbness, stubborn weight gain, abdominal pain, digestive problems, hair loss, insomnia, and even anxiety, and don't realize their immune system is at the root of their symptoms. In her precision medicine practice, Dr Gottfried noticed a seemingly unusual pattern: many of her patients who suffer from autoimmune disease and symptoms have a history of trauma. Dr Gottfried has created a powerful programme designed to break the vicious cycle of autoimmune disease, reset your immune system and restore your health, with advice on diet, sleep, supplements, breathwork, microbiome restoration, somatic therapy and much more.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
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.

Dr Sara Gottfried: Optimising Female Hormone Health Pre & Post Menopause

Angela is joined by Dr Molly Maloof to discuss burnout and its impact on energy metabolism. This bitesize edition looks into the ways in which we can recognise the signs of burnout, the importance of understanding cortisol levels through testing, and the role of blood sugar regulation in managing burnout.
Angela and Dr Molly stress the need for individuals, especially women, to prioritise rest and lifestyle changes when experiencing burnout, rather than relying solely on diet modifications
KEY TAKEAWAYS

Look out for fluctuating blood sugar levels, low energy, and issues with hormone regulation as potential signs of burnout.
Before addressing stress, get hormones tested, assess blood sugar regulation, and evaluate overall physiological function to understand what's happening inside the body.
Rest is fundamental to healing from burnout. Slowing down, getting adequate sleep, and prioritizing rest are crucial steps in the recovery process.
Eliminate processed and fast foods from the diet to reduce brain fog, inflammation, metabolic inflexibility, and gut dysfunction, which can exacerbate burnout symptoms.

BEST MOMENTS 
"You know, it's funny, when I was writing this book, I had a little bit of a freak out because my editors were like, women who are burned out are going to buy this book."
"What they're doing is they're forcing their body to pump out more cortisol the best it can but eventually it's going to just flatline."
"It's really high when you're in an insulin resistant state. But when you're fully burned out and you're like I can't get out of bed in the morning because I'm so exhausted."
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
AG1 Special Offer - https://www.drinkag1.com/angelafoster   
Link to full episode - https://link.chtbl.com/EP_232_Molly_Maloof
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
Instagram
Facebook
LinkedIn
Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!
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.

Bitesize Biohack: How To Improve Your HRV

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