In this rich and deeply personal episode of the High Performance Health Podcast, Angela sits down once again with her good friend and repeat guest Tony Wrighton for a powerful conversation about the real drivers of longevity. This is not your typical biohacking talk—Tony shares why mindset, identity, and nervous system regulation might be more important than any supplement stack or cold plunge when it comes to aging well.

They explore the dangers of over-biohacking, how subconscious beliefs affect your healthspan, and why emotional regulation, human connection, and the way you talk to yourself could add more years to your life than any wearable device. Angela and Tony also open up about parenting, histamine intolerance, HRV hacks, and how to rewire your habits and behaviors from the inside out.

 

KEY TAKEAWAYS:

• Mindset Drives Longevity: A positive belief system around aging can add up to seven years to your life—more than giving up smoking.

• Cold Plunges Aren’t Always Healing: For anxious or overstimulated types, daily cold plunges may increase stress, not reduce it.

• Human Connection Heals: Simple moments like cuddling your kids or laughing with loved ones can measurably spike your HRV.

• Tracking Creates Lasting Change: Tony shares his daily accountability method with WhatsApp and how it keeps habits on track long-term.

• Overdoing Biohacks Can Backfire: Supplements, fasting, and intense training may accelerate aging if not balanced with recovery and intuition.

• Histamine Intolerance & Longevity: Stress and inflammation drive histamine issues, and Tony explains how mindset and air quality play a role in relief.

 

TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction

3:58 – The stress-histamine connection

7:45 – What Tony learned from Portugal and HRV

10:23 – Oxytocin, cuddles, and nervous system healing

16:02 – How to rewire limiting beliefs

18:45 – Activating parasympathetic healing through rituals

21:22 – How to maintain breakthroughs post-retreat

23:24 – WhatsApp tracking for habit accountability

27:08 – Red light therapy and sinus health

36:39 – Monetising expertise through self-publishing

 

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ABOUT THE GUEST

Tony Wrighton

Bestselling Author, Broadcaster, and Human Performance Expert

I live in sunny Portugal with my family, where I spend my time travelling, playing sport, and occasionally butchering the Portuguese language (but trying my best).

I'm a bestselling author published in 13 languages, host of the Biohacking News podcast, and an expert in behaviour change, health optimisation, and human performance.

Before turning my focus fully to my author career, I spent 15 years as a national broadcaster, hosting shows for Sky News, Sky Sports, and ITV — good times, although I don't miss the 3am alarms.

These days, I help experts, entrepreneurs, and high performers transform their health, behaviour, and impact. And perhaps my biggest (ahem) flex: I'm the world's bestselling histamine intolerance author. Life’s full of surprises.

I trained in Neuro-Linguistic Programming to the highest level with Richard Bandler, Paul McKenna, and Andy Smith, alongside further certifications in coaching leadership, EFT, and energy psychology. This work now underpins my coaching across health, mindset, and human performance.

I also work with high-level experts and authors to publish impactful books through my Premium Publishing Support program. If you'd like to explore working together, get in touch.

https://www.tonywrighton.com/

https://histamineintolerance.net/home2 

Instagram: @tonywrighton

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.

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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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.

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