Can you reverse burnout, build resilience, and feel years younger – without overcomplicating your health?

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

In this episode, Alex sits down with Angela Foster — award-winning nutritionist, high-performance health coach, and host of the High Performance Health podcast — to unpack the 7 daily habits she credits with transforming her health (and helping her test with a significantly “younger” biological age). They explore her journey from corporate law and burnout to recovery, and break down the foundations that matter most: daily movement, strength training, VO₂ max, protein + plants, omega-3s, consistent sleep timing, and the overlooked power of purpose, connection, and nature.

🎙️ About the guest:

Angela Foster is an award-winning nutritionist and high-performance health coach specialising in women’s health. She hosts the High Performance Health podcast (550+ episodes) and shares practical, science-backed strategies to help busy people build energy, resilience, and long-term health.

✍️ Angela’s Modern Rituals

• Daily movement

• 10x body weight squats

• Standing desk

• Take the stairs, not the lift

• Norwegian 4x4 once a week

• Prioritise protein and plants

• Breakfast idea: oats with protein shake with blueberries, matcha powder and seeds

• Breakfast idea: spinach, mushroom and onion omelette

• Make extra dinner to eat for lunch the following day

• 12 hour overnight fast

• 15mg of EPA and DHA a day

• Stick to regular bed time and wake up time

• At least 5g creatine a day

• Commit time to talking with no phones allowed

• Go outside everyday

🤝 Stay up to date with Modern Rituals podcast on:

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Follow Angela:

Instagram: @angelasfoster

Podcast: High Performance Health

📧 Sign up for Angela's Fresh Start email newsletter. Each Sunday, she shares a powerful science backed habit to boost energy, balance hormones and enhance longevity. Sign up here: https://academy.angelafosterperformance.com/fresh-start

00:00 Burnout to comeback: stress, depression & recovery

04:03 Mental health reset: self-compassion & getting support

08:05 Biological age explained: inflammation, VO₂ max, DEXA

12:08 Daily movement hacks: NEAT, squats, stairs & VILPA

16:11 Best cardio for longevity: Norwegian 4x4 training

20:14 Strength training for aging well: muscle & injury prevention

24:17 Nutrition fundamentals: protein, plants & energy

28:20 Fasting & meal timing: the 12-hour rule

32:23 Fasted training, cortisol & women’s recovery

36:26 Anti-inflammatory health: omega-3 index, EPA vs DHA

40:29 Tinned fish, mercury & clean ingredients

44:32 Sleep optimisation: circadian rhythm & HRV

48:35 Creatine for brain health & sleep deprivation

52:38 Purpose & longevity: mindset, resilience & meaning

56:41 Relationships & health: connection as medicine

1:00:44 Nature therapy: walking, stress & forest bathing

1:04:47 Final habits: stop working late + walk daily

#biohack #healthpodcast #exhalecoffee