
For this special Bitesize Biohack, Angela explores the benefits of creatine for women's health. While traditionally associated with men and bodybuilders, creatine has numerous advantages for women, particularly during the menstrual cycle, perimenopause, and postmenopause. 
KEY TAKEAWAYS

Creatine is a molecule that is important for producing ATP, the energy currency of the body. It is primarily made in the liver and is important for skeletal muscle health, bone density, gut health, and brain health.
Women have less storage capacity for creatine compared to men, so supplementation can be beneficial for women. Taking 3-5 grams of creatine daily can help build up creatine stores over a period of four weeks.
Creatine loading phases, where higher doses of creatine are taken for a short period of time, can be done to quickly increase creatine stores. The best time to do a loading phase for women is during the luteal phase of the menstrual cycle, when estrogen levels are higher.

BEST MOMENTS
"Creatine is very important for us to produce ATP, which is the energy currency of the body."
"Creatine helps to support bone density and muscle protein synthesis, making it beneficial for women struggling with metabolic issues and excess body fat."
"Creatine can be really supportive in times of stress, as it helps to provide higher levels of ATP for the brain, improving memory, cognition, and attention."
VALUABLE RESOURCES
Join The High Performance Health Community
Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.com
Become an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.com
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
Thanks to our Sponsor: Bon Charge -  Get 20% off at www.boncharge.com/Angela    
Episode 187 - https://omny.fm/shows/high-performance-health/detox-your-mind-heal-burnout-reduce-toxic-stress-w
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode
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Bitesize Biohack: Creatine - The Brain Boosting & Body Composition Hero Supplement

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 Steven Kotler about Flow, the optimal state of consciousness where individuals feel and perform their best. They delve into the scientific definition of flow, highlighting its characteristics such as complete concentration, the merging of action and awareness, and the vanishing of self.
KEY TAKEAWAYS

Flow is defined as an optimal state of consciousness where individuals feel and perform their best.
Flow is characterised by complete concentration, the merger of action and awareness, the vanishing of self, time distortion, a sense of control, and an autotelic experience.
Flow leads to significant increases in productivity, creativity, empathy, wisdom, physical performance, happiness, well-being, and overall life satisfaction.
The six core characteristics of flow include complete concentration, the merger of action and awareness, the vanishing of self, time distortion, a sense of control, and an autotelic experience.

BEST MOMENTS 
"Flow, scientifically, if we're defining it, technically, it's an optimal state of consciousness where we feel our best and we perform our best."
"On average, it was 500% more productive. That's a giant, extraordinary thing."
"When I'm at my best, I'm in this altered state of consciousness where every decision, every action flows seamlessly, perfectly, effortlessly from the last."
"Time is a calculation performed all over the prefrontal cortex. It's a network, basically. And as that network collapses, like any network, we lose our ability to separate past from present and future."
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 
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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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: How to Become Five Times (!) More Productive -  Human Performance Expert, Steven Kotler

Angela is joined by nutritional expert, Eric Edmeades, who discusses his work with the WildFit nutrition program and the impact it has had on people's lives.
Eric explains his decision to write the book "Post-Diabetic" and the importance of making nutrition programs accessible. He delves into the influence of the food industry on health and the need for consumer behaviour change, as well as metabolic flexibility, seasonal eating, and the lifestyle of the Hadza people.
KEY TAKEAWAYS

The WildFit program has shown significant results in terms of weight loss, diabetes reversal, and overall health improvement for participants.
Understanding the optimal human diet based on nutritional anthropology is crucial for achieving long-term health and well-being.
The WildFit program incorporates behavioural change dynamics to help individuals develop new habits and transform their relationship with food.
seasonal eating based on ancestral metabolic modes can lead to better metabolic flexibility and overall health outcomes.
While exercise is important, prioritising proper nutrition over exercise is key for achieving optimal health and body composition.

BEST MOMENTS 
"I made the decision to go a different route, and that was to do multimedia, so that people could go through a long-term multimedia journey with me."
“You geared this at type one diabetics and reducing the amount of insulin."
"The issue is not whether or not sugar is bad. I would argue that there is bad sugar. No question about that, I would say."
"It's very interesting when you dial it back, I see the same as you, actually you see more fat loss and actually better body composition."
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 
Postdiabetic: An Easy-to-Follow 9-Week Guide to Reversing Prediabetes and Type 2 Diabetes https://amzn.eu/d/cWSBito
ABOUT THE GUEST
Eric Edmeades is an award-winning international speaker, author, and pioneer in the field of evolutionary biology, nutritional anthropology, and behavioral change dynamics. He guides people towards profound and lasting health breakthroughs through science-based protocols that deliver results far beyond the ordinary. His achievements have also earned him an award from the Transformational Leadership Council: a panel of 150 of America’s top visionaries in health, wellness, and peak performance.
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.

WildFit: The Diet That Upgrades Your Health, Enhances Human Performance and Protects Against Diabetes with Eric Edmeades

Angela talks to John R Miles about the theme of rising above self-doubt and reinventing oneself in a rapidly changing world.
They emphasise the importance of authentic living and breaking away from societal norms to author one's own fulfilling life story, highlighting the staggering statistics on unfulfilled individuals globally and the impending automation of jobs, urging listeners to awaken to the evolving landscape.
KEY TAKEAWAYS

Embrace the quest for authentic living and rebel against societal norms to define your own standards for a fulfilling life.
With automation on the rise, individuals should focus on their uniqueness and consider paths like entrepreneurship or freelancing to navigate the changing job landscape.
The current education system may not adequately prepare the next generation for the evolving world, emphasizing the importance of developing anti-fragility and passion-driven mindsets.
Novak Djokovic's relentless pursuit of personal mastery and mental toughness serves as a prime example of shaping one's life to mirror inner values and aspirations.

BEST MOMENTS 
"It's about a rebellion against the societal norms that seem to dictate our lives. It's a refusal to settle for a life that's defined by someone else's standards instead of defining them for yourself."
"I think more and more people are going to end up having to become maybe a solo entrepreneur, a solopreneur where instead of working for these corporations or what have you, you're going to become a freelancer."
"I think for many people, what I notice is the aspect you talk about there in terms of where we might need to reinvent ourselves, but also as a mother of teenage children, I feel like the education system isn't guiding them particularly well."
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 
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: How to Reinvent Yourself with John R Miles

In the second part of a very special two-part conversation, Angela talks once more to the remarkable Dr Sara Gottfried, an expert in hormones and autoimmunity, about the alarming rise in autoimmune conditions, particularly among women and adolescents.
Dr. Sara delves into the connection between trauma, stress, and the development of autoimmune diseases, shedding light on the impact of unresolved stress responses on the body's immune, neurological, and endocrine systems. The conversation also explores the role of self-love, psychedelics like MDMA and psilocybin, and ketamine in treating mental health issues and trauma-related conditions
KEY TAKEAWAYS

The prevalence of autoimmunity is high, with one in three individuals having an autoimmune condition
Rates of autoimmunity are escalating, especially in men and adolescents, with a significant number showing antibodies against their own cells.
While women are traditionally more vulnerable to autoimmune diseases, recent observations suggest an increase in anti-nuclear antibodies in men, indicating a shift in susceptibility.
Trauma, especially in women who experience more trauma than men, is a significant trigger for autoimmunity, with unresolved stress responses contributing to dysregulation.
Psychedelic-assisted therapy, including substances like MDMA and psilocybin, shows promise in addressing trauma, depression, and autoimmune conditions, offering a new approach to mental health treatment.

BEST MOMENTS 
"We think that there's differences in terms of gender, those are sex-based differences, but there's also gender-based differences."
"It's a more generally feminine approach to a stress response. Now, if you take those who are born male who do more fight flight, they are using big muscle groups to fight, or to run, and there's a way that that mobilizes the stress response and helps them recover fast."
"It's really fundamental. Yeah, you know, if you do an adverse childhood experiences score, if you do the ACE questionnaire, there's a lot of things that aren't asked in that questionnaire”
"And MDMA opens you up to more kind of like love experiences, experiences of love, right? And joy."
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 (Part 2): Trauma, Autoimmunity & Inner Healing

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 Biohack: Creatine - The Brain Boosting & Body Composition Hero Supplement

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