High Performance Health

• 90-Second Success Formula Daily Habit Mastery for Achieving Your Goals

  What if the key to achieving your biggest goals wasn’t about doing more, but mastering just a few high-impact habits—daily? In this empowering solo episode, Angela Foster reveals her 90-Second Success Formula, a simple and science-backed process to master your mindset, take aligned action, and build unstoppable momentum. Drawing on insights from James Clear, Jim Collins, and the emotional cycle of change, Angela shares exactly how to end each day feeling accomplished and set up for success. This is more than a productivity hack—it’s a high-performance ritual that rewires your brain for success, builds self-trust, and aligns your actions with your goals. Whether you’re navigating big changes, chasing personal growth, or just looking to feel more in control of your day, this episode will give you a powerful evening practice you can start tonight. KEY TAKEAWAYS CAP Formula for Daily Success: Learn Angela’s 3-step “CAP” method—Celebrate, Appreciate, Prioritise—to powerfully close your day. The Valley of Despair Is Normal: Why most people quit in stage 3 of the emotional cycle of change—and how you can push through. Why Visualising the Process Beats Visualising the Goal: The science behind dynamic visualisation and how it rewires your brain. Focus on the Gain, Not the Gap: How reflecting on your progress (not perfection) builds motivation and momentum. Compounding Wins for Confidence: The hidden power of celebrating tiny daily wins to build self-belief. How to Set Up Tomorrow Tonight: Why the way you end your day frames the next one—and how to use that to your advantage. TIMESTAMPS AND KEY TOPICS0:00 – Introduction 1:04 – The role of mitochondria & Urolithin A 2:39 – From visualisation to daily control 3:41 – Focus on progress, not comparison 4:36 – Emotional Cycle of Change explained 6:02 – Introducing the CAP formula 7:14 – C: Celebrate your wins 8:09 – A: Appreciate through gratitude 9:33 – P: Prioritise for tomorrow 11:12 – Try it for 30 days—see the shift VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Supercharge your energy and upgrade your mitochondria with Mitopure - go to http://timeline.com/angela and enter code ANGELA to save 10% 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. 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.

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  12:51
• Metabolic Freedom: The Missing Key to Fat Loss, Energy & Hormonal Balance | Ben Azadi

  What if everything you've been told about weight loss is upside down? In this powerful second-time conversation with Ben Azadi—author of Metabolic Freedom, speaker, and founder of Keto Kamp—we flip the script on calorie counting and expose what’s really hijacking your metabolism. From seed oils to saturated fat, insulin resistance to HRV, Ben shares the metabolic blueprint to unlock fat burning, hormonal balance, and metabolic flexibility. Angela and Ben dive deep into the hidden drivers of metabolic dysfunction and why metabolic freedom is not about chasing skinny, but reclaiming your health at a cellular level. Whether you’re struggling with energy dips, fat loss plateaus, or confusing health advice, this episode is packed with actionable strategies and eye-opening science to help you feel strong, clear, and free in your body again. KEY TAKEAWAYS Calories Are a Distraction: Weight loss is a side effect of getting healthy—focus on quality, not quantity. Metabolic Prison vs. Freedom: Most people are sugar-burners stuck in a cycle of cravings and crashes. True freedom comes from metabolic flexibility. Muscle Is Metabolic Gold: More muscle means better insulin sensitivity, longevity, and freedom with food. Seed Oils & Inflammation: Ben exposes the hidden damage of processed seed oils—and what to use instead. The Truth About Saturated Fat: It’s not the villain we were taught to fear. When paired right, it supports hormones and cellular health. Hormesis & Stress Resilience: Smart stress like fasting, lifting, and cold plunges builds your metabolic adaptability—if recovery is in check. HRV & High-Dose Melatonin: Surprising strategies to boost your HRV, stress tolerance, and mitochondrial health. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 1:13 – Metabolic prison vs. metabolic freedom 4:09 – Angela’s story of PCOS and insulin resistance 8:01 – Muscle mass, VO2 max & ageing metabolism 14:29 – The seed oil controversy: oxidation & aldehydes 21:08 – Is saturated fat really dangerous? 29:36 – The 30-day metabolic reset plan 33:02 – Ketones, focus & metabolic energy 37:14 – HRV, melatonin & raising your hormetic ceiling 40:16 – Sleep timing, circadian rhythm & recovery 42:36 – Where to get the book + free metabolism course VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause A BIG thank you to our sponsors who make the show possible: Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% 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 Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat - https://amzn.eu/d/ih7SRp2 Ben’s book is released on 13 May: Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat https://amzn.eu/d/ih7SRp2 ABOUT THE GUEST In 2008, Ben Azadi went through a personal health transformation of shredding 80 pounds of pure fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle. Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet. He is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting. Ben is the host of a top 15 podcast, The Keto Kamp Podcast; and the fast growing Keto Kamp YouTube channel with over 130,000 subscribers, and TikTok channel with over 145,000 subscribers. 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. 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.

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  52:46
• Bitesize Biohack 3 Ways to Burn More Fat!

  What if the secret to burning more fat wasn’t a fancy diet or punishing workout, but a few simple daily upgrades you could start today? In this solo Bite Size Biohacks episode, Angela answers your most asked question—how to get leaner and boost fat loss in time for summer. Whether you're looking to shift a little or a lot, she shares exactly how to turn your body into a fat-burning machine—without resorting to extreme measures. From muscle-building strategies to protein timing and the underrated power of NEAT (non-exercise activity thermogenesis), Angela reveals the three core principles that will elevate your metabolism, reshape your physique, and keep your energy levels steady all day long. Expect practical, science-backed tips you can implement immediately—and the mindset shift that will make it sustainable. KEY TAKEAWAYS: Master NEAT Movement: Non-exercise movement like walking and even fidgeting can boost daily fat burn by up to 20%. Why Muscle is Metabolic Gold: Muscle burns 2–3x more calories than fat—even at rest—making strength training non-negotiable. Protein is a Fat-Burning Accelerator: Protein has a thermic effect up to 30%, helping you burn more calories simply by eating it. Don’t Diet—Build Muscle Instead: Sustainable fat loss comes from increasing lean muscle, not slashing calories or fasting windows. Fuel Your Day with the Right First Meal: A high-protein breakfast stabilises blood sugar, cuts cravings, and boosts morning energy. Strength After 40 is Non-Negotiable: As we age, we lose insulin sensitivity and muscle—especially around menopause—so strength training is crucial. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 1:31 – 3 principles for becoming a fat-burning machine 2:14 – Why simple movement can double your metabolic rate 3:28 – What is NEAT and how it helps fat loss 6:02 – Easy lifestyle habits to boost daily activity 6:39 – Why strength training transforms your metabolism 8:41 – How to start a strength training routine 10:01 – Why protein is essential for fat loss 12:15 – How much protein you really need per meal 13:12 – 3 high-protein breakfast ideas 16:04 – How to get your free health score VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart 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. 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.

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  18:31
• Grey Area Drinking, Hormones & Midlife: What Every Woman Needs to Know | Sarah Rusbatch author of Beyond Booze

  What if alcohol isn’t the harmless stress reliever it’s been marketed to be—but a silent saboteur of your confidence, hormones, and nervous system? In this deeply honest and empowering conversation, Sarah Rusbatch, author of Beyond Booze, joins Angela to unpack the hidden costs of "grey area drinking"—the space between social drinking and addiction where many high-achieving women quietly struggle. Together, they explore how alcohol affects female physiology, from rising cortisol and disrupted sleep to impaired hormone detoxification and loss of confidence. Angela and Sarah also dive into the neuroscience of GABA, the truth about alcohol’s effect on your brain chemistry, and what it takes to reclaim joy, vitality, and authentic self-connection without reaching for a glass. Whether you're sober curious, navigating perimenopause, or questioning your relationship with alcohol, this episode is filled with science, stories, and soul-deep wisdom to help you create a life you love—alcohol free. KEY TAKEAWAYS: Grey Area Drinking Defined: The silent space where women drink regularly but don’t identify as having a problem—yet still experience negative consequences. Alcohol’s Hormonal Hijack: Alcohol raises cortisol, disrupts estrogen detox, and accelerates hormonal imbalances—especially in perimenopause. The GABA Trap: Alcohol mimics the calming GABA effect—but leads to a crash in neurotransmitters and increased stress over time. You’re Not Broken—You’re Biologically Wired : Struggling to stop after one glass isn’t a willpower issue; it’s neurochemistry and marketing manipulation. Sex, Intimacy & Sober Confidence: Alcohol isn’t a prerequisite for pleasure—Sarah explains how connection, nervous system regulation, and communication create better intimacy without booze. Curiosity Over Judgment: Take a break. Track the changes. Reconnect with who you really are—free from the fog of alcohol. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 5:20 – Social and relational challenges of quitting 11:16 – The neurotransmitter rollercoaster 17:51 – The tipping point: rock bottom vs. gradual awareness 25:25 – How alcohol affects female hormones and liver health 33:49 – How to naturally boost GABA 37:51 – The role of nervous system regulation in sobriety 44:37 – Sex and the nervous system connection 49:08 – The hardest myth to break: alcohol = fun 53:04 – Try a 90-day alcohol-free experiment VALUABLE RESOURCES Listen to Angela’s solo episode on how she started with a 90 day alcohol free challenge, how she navigated the first year and the challenges and personal growth she experienced - listen here Click here for discounts on all the products I personally use and recommend Sarah’s book Beyond Booze https://amzn.eu/d/i6R9R7a Instagram https://www.instagram.com/sarahrusbatch/?hl=en Website: http://www.sarahrusbatch.com/ Facebook community - The Women's Wellbeing Collective - https://www.facebook.com/groups/342319476897067 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 LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster ABOUT THE GUEST Sarah is author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age. 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. 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.

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  1:04:41
• Bitesize Biohack: How To Improve Your HRV

  Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most? In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring. KEY TAKEAWAYS: Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance. Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load. Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it. One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate. The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place. Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection. Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 1:20 – Lifestyle factors influencing HRV 2:09 – HRV as a measure of stress adaptation 2:48 – Kristen’s 7-year HRV improvement 3:16 – Angela confirms HRV baseline context 3:53 – Harvard study on sleep regularity and GPA 4:46 – Athlete data validates sleep consistency 6:11 – Sleep-wake consistency is Kristen’s top strategy 6:44 – Circadian disruption and mental health VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster To listen to the full episode with Kristen Holmes - https://lnk.to/EP317 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. 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.

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  11:13

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