High Performance Health

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.

Angela welcomes back Ben Azadi, author of the new book "Metabolic Freedom" to delve into the critical differences between metabolic freedom and the common state of metabolic prison, where individuals are trapped in a cycle of sugar burning and insulin resistance.

Ben shares insights from his extensive research, stressing the importance of maintaining balanced blood sugar levels and the role of muscle mass in enhancing insulin sensitivity, while Angela recounts her personal journey with PCOS and how dietary changes transformed her health.

KEY TAKEAWAYS

Many individuals are trapped in a "metabolic prison," primarily burning sugar for energy, which can lead to insulin resistance and various health issues.
In contrast, metabolic freedom allows the body to efficiently switch between burning sugar and fat, promoting better energy levels and overall health.
High insulin levels are a precursor to metabolic diseases, including diabetes and heart disease.
Regular testing of fasting insulin levels is crucial for assessing metabolic health, with optimal levels being in the single digits.
Increasing muscle mass through strength training enhances insulin sensitivity and helps regulate blood sugar levels.
Maintaining muscle as one ages can prevent metabolic slowdown and promote better health outcomes.
Focusing solely on calorie counting can be misleading. Instead, prioritizing the quality of food—such as whole, unprocessed foods—can lead to better hormonal balance and overall health, making weight loss a natural side effect of improved health.
Chronic stress can lead to elevated cortisol levels, which promote fat storage and hinder fat burning.
Managing stress through various methods, including exercise and mindfulness, is essential for maintaining metabolic health and overall well-being.

BEST MOMENTS

"Unfortunately, most people are in a metabolic prison. They're handcuffed by food in order to have some short energy... when you are stuck burning sugar, it's not a fun way to live."

"I think the misconception is that if we don't have good control of our metabolism, then we're going to look overweight. I certainly didn't... I was slim and fit and looked fine."

"High levels of insulin... it's the first domino to fall that leads to all these metabolic diseases. It starts with high blood pressure, you start gaining weight, and then it's pre-diabetes."

"We have a slight advantage insofar as we have a menstrual cycle and we can check what's going on... I think that maybe we're a little more conscious of our health because we get these signs."

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

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

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.

0:00 18:31

Bitesize Biohack 3 Ways to Burn More Fat!

April 17, 2025

Angela Foster

fat loss NEAT muscle-building protein timing metabolism strength training high-protein breakfast

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

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

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.

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

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

https://www.facebook.com/groups/342319476897067

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.

0:00 1:04:41

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

April 13, 2025

Angela Foster

Sarah Rusbatch

grey area drinking hormones midlife alcohol female physiology cortisol neuroscience GABA sobriety intimacy

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 -

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

https://www.facebook.com/groups/342319476897067

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.

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 -

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

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.

0:00 11:13

Bitesize Biohack: How To Improve Your HRV

April 10, 2025

Angela Foster

Kristen Holmes

Heart Rate Variability HRV BioSyncing lifestyle factors sleep-wake consistency circadian rhythm Ultra Human Ring recovery stress adaptation women's health

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

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

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.

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

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

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.

0:00 1:02:58

The Lies Taught in Medical School — and How They’re Failing Women | Dr Robert Lufkin

April 06, 2025

Angela Foster

Dr. Robert Lufkin

medical education chronic diseases PCOS Alzheimer's Type 2 diabetes lifestyle changes metabolic dysfunction dietary guidelines seed oils pharmaceutical model women's health ketogenic diet mental health

What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health.

In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands.

KEY TAKEAWAYS:

The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key.
Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes.
Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias.
The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health.
Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease.
Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions.
Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness.

TIMESTAMPS AND KEY TOPICS:

0:00 — Introduction
1:34 — The biggest lies taught in medical school
7:14 — Why healthcare isn’t set up for prevention
10:42 — The food pyramid and junk food lobbying
18:45 — The seed oil debate and saturated fat in the modern diet
23:02 — Cholesterol, statins, and misunderstood heart risk
29:28 — Why calcium scores are a more accurate marker
34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed
38:18 — Type 2 diabetes: root causes vs. symptom management
46:39 — Preventing Alzheimer’s with lifestyle change
50:07 — Ketosis and metabolic flexibility
52:38 — Mental health, food, and epigenetics

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:

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

ABOUT THE GUEST

Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.
A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.
After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.

His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.

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

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.

What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health.

In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands.

KEY TAKEAWAYS:

The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key.
Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes.
Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias.
The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health.
Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease.
Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions.
Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness.

TIMESTAMPS AND KEY TOPICS:

0:00 — Introduction
1:34 — The biggest lies taught in medical school
7:14 — Why healthcare isn’t set up for prevention
10:42 — The food pyramid and junk food lobbying
18:45 — The seed oil debate and saturated fat in the modern diet
23:02 — Cholesterol, statins, and misunderstood heart risk
29:28 — Why calcium scores are a more accurate marker
34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed
38:18 — Type 2 diabetes: root causes vs. symptom management
46:39 — Preventing Alzheimer’s with lifestyle change
50:07 — Ketosis and metabolic flexibility
52:38 — Mental health, food, and epigenetics

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:

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

ABOUT THE GUEST

Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.
A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.
After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.

His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.

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