Insulin & Glucose Doctor: The True Cause of Insulin Resistance & 4 Habits to Reverse It!
What if your migraines, infertility, and poor sleep could all be traced back to one ignored hormone? In this episode, Dr. Ben Bikman reveals the truth about insulin resistance and how it’s silently impacting your health. He delves into how insulin resistance fuels the most common chronic diseases, why ketosis might be the most effective diet to address it, and most importantly, the four pillars to reverse insulin resistance naturally and effectively.
(00:00) Intro
(01:29) Why Dr. Ben Bikman Studies Metabolic Health
(03:05) My Breakthrough Moment in Understanding Metabolism
(05:31) Insulin vs Glucose: What's the Difference?
(10:41) Insulin Resistance Is the Root of Chronic Diseases
(11:43) How Insulin, Glucose, and Blood Sugar Work Together
(15:54) How Fast Can You Develop Insulin Resistance?
(19:58) How Insulin Resistance Drives Infertility
(26:25) Insulin Resistance Causes Cognitive Decline
(32:19) You Can Change Your Metabolic Health
(35:44) Early Warning Signs of Insulin Resistance
(38:18) How to Test for Insulin Resistance
(42:00) The 4 Pillars to Increase Your Insulin Sensitivity
(44:33) Beyond the Four Pillars
(49:16) Hot Springs Ad
(50:29) Fiverr Ad
(51:31) What Makes a Metabolically Healthy Meal?
(54:55) Is Diet Soda Good for You?
(59:08) The Power of Time-Restricted Eating
(01:05:07) Time-Restricted Eating vs Intermittent Fasting
(01:10:02) How Long Should You Fast?
(01:14:26) WHOOP Ad
(01:15:27) The Role of Protein in Insulin Resistance
(01:19:51) Athletes Handle Carbohydrates Differently
(01:22:19) GLP-1 and Carb Response Study
(01:28:31) Can the Keto Diet Help Control Carbs?
(01:32:12) How to Get Into Ketosis Safely
(01:38:40) How Long Should You Stay in Ketosis?
(01:42:25) What Does It Mean to Be Human?
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1:46:42
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1:46:42
Neuroscientist: The 3 Hidden Scripts Keeping You Stressed, Anxious & Stuck
Are you living life on your terms—or stuck in mental patterns that keep you stressed, anxious, and burned out? Neuroscientist Dr. Anne-Laure Le Cunff reveals how to break free from the scripts that quietly control your decisions. In this powerful interview, she shares science-backed tools to overcome stress, reframe anxiety, and turn procrastination into productive momentum. Whether you’re battling workplace stress, struggling with motivation, or seeking personal growth, this episode is your blueprint for rewiring your brain and reclaiming your focus.
(00:00) Intro
(01:14) Dr. Le Cunff's Thesis for Living Well
(03:12) How Emotions Affect Your Brain and Physical Health
(06:25) Why Dr. Le Cunff Left Google to Pursue Neuroscience Research
(11:51) How to Balance Career Ambition with Mental Well-Being
(14:59) The Three Life Scripts We Keep Repeating
(18:26) The Truth About Finding Your Passion
(20:04) Do You Really Need a Life Purpose?
(22:25) How Passion, Purpose, and Identity Are Connected
(24:32) Using the PACT Model for Life Experiments
(29:07) Why Growth Loops Drive Successful Experimentation
(31:28) Anxiety vs. Stress: Key Differences and How to Cope
(32:29) How to Reframe Negative Emotions Like Procrastination
(34:41) Is Procrastination Ever Beneficial?
(36:42) Why You Procrastinate and How to Stop
(38:27) Bon Charge Ad
(39:33) WHOOP Ad
(40:35) The Health Risks of Hustle Culture
(42:55) How Embracing Imperfection Improves Your Mental Health
(46:26) Why Human Connection Is Essential for the Brain
(48:49) Being Introspective in a Fast-Paced World
(51:31) Shopify Ad
(52:35) Why Uncertainty Feels Overwhelming and How to Manage It
(55:06) The Power of Affect Labelling
(57:33) Process Difficult Emotions with Affect Labelling
(01:00:26) Why Everyone Should Learn to Ask for Help
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1:04:00
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1:04:00
The Truth About Napping: Improve Your Health Without Destroying Your Sleep
Naps can be more than just a mid-day break. Dr. Kristen Holmes breaks down the science behind napping and how it can boost alertness, mood, and cognitive function, without disrupting your nighttime sleep. In this episode, learn how to take naps the right way – how long they should be, when you should take them, and how caffeine can impact them. Discover why napping might be the game-changer you need to elevate your mental and physical performance
The episode notes can be found here: https://tr.ee/ZWsSeQCsSM.
(00:00) Intro
(00:58) The Truth About Napping
(02:55) Napping Myth 1: Napping Can Replace a Full Night’s Sleep
(05:44) Napping Myth 2: Naps Are Always Bad for Your Sleep
(10:25) Napping Myth 3: Naps Make You More Tired
(13:34) Napping Myth 4: Napping Reduces Your Need for Night Sleep
(17:10) The Mental and Physical Benefits of Napping
(20:22) How Napping Boosts Athletic Performance
(26:22) Napping to Recover from Sleep Deprivation
(30:43) LinkedIn Jobs Ad
(32:09) Fiverr Ad
(33:10) Find Your Ideal Nap Length and Time
(38:25) How Caffeine Affects Your Ability to Nap
(41:01) Best Ways to Prepare for a Nap
(44:58) WHOOP Ad
(45:59) How to Fall Asleep Faster
(52:58) Final Thoughts on Napping
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59:17
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59:17
NFL Player Michael Davis: How I Overcame Failure to Make It In the League
What does it take to survive the NFL grind for 8 years? In this episode, Michael Davis opens up about his incredible journey to make it in the NFL, against all odds. Despite not being highly recruited, Davis’ relentless pursuit of his dream led him to reach professional success with the Los Angeles Chargers and Washington Commanders. The cornerback breaks down the highs, challenges, and lessons learned in one of the most physically and mentally demanding careers in the world.
(00:00) Intro
(01:29) Michael Davis' Start in Football
(02:58) Navigating the Division I Football Recruitment Process
(05:35) Adjusting to Life at BYU
(08:31) Becoming a Father During His Final College Year
(13:40) One Last Shot at the NFL: Pro Day Experience
(19:30) Signing as an Undrafted Free Agent with the LA Chargers
(23:28) Fighting to Make the Chargers' Roster
(28:03) Achieving Success in the NFL
(29:29) Bon Charge Ad
(30:35) WHOOP Ad
(31:36) The Reality of Life in the NFL
(36:05) Physical Demands of Playing Cornerback
(37:18) Favorite Career Interceptions
(39:07) Training and Supplement Routine
(41:17) Why Recovery is Key to NFL Longevity
(44:57) The Mental Toll of Playing in the NFL
(47:00) LinkedIn Ad
(48:26) 2024 Season with the Washington Commanders
(50:03) What Makes an NFL Team Great?
(53:53) How Michael Davis' Early Life Shaped Him
(57:43) Reflections on Parenthood and Regrets
(01:02:31) What Does It Mean to Be Human?
(01:08:21) LinkedIn Ad
Follow us here:
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Sponsored by:
Bon Charge - http://BONCHARGE.COM/KRISTEN used code KRISTEN for 15% off
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1:05:10
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1:05:10
This is Why You’re Dehydrated! Stop Drinking Water Like This!
Over 60% of Americans are dehydrated, could you be one of them? In this episode, Dr. Kristen Holmes explains how everyone should align their hydration habits for optimal brain and body health. Using the latest scientific research, she breaks down exactly how much water you need each day, whether your lifestyle could be exposing you to hidden dehydration risks, the best times to use electrolytes, and when they’re unnecessary.
Hydration notes from the episode can be found here: https://tr.ee/CbYHZNW8jE.
(00:00) Intro
(01:08) Importance of Properly Hydrating
(03:55) Hydration Myth 1: You Need Electrolytes to Be Hydrated
(05:27) Hydration Myth 2: Your Pee Should Be Clear
(06:23) The Risk of Overhydrating
(09:18) Hydration Myth 3: Coffee Is Dehydrating
(09:57) Hydration Myth 4: You Only Need Water If You're Thirsty
(10:47) Hydration Myth 5: You Need 8 Glasses of Water a Day
(12:38) How to Calculate Your Sweat Rate
(15:19) Do You Have Salty Sweat? Here's Why It Matters
(18:02) Quiz: Are You Drinking Enough Water?
(20:08) How Much Water You Should Drink Each Day
(22:08) When You Should Drink More Water
(23:58) How Altitude Affects Hydration
(27:42) Why a Lean Body Mass Needs More Water
(29:39) WHOOP Ad
(30:41) Fiverr Ad
(31:55) Effects of Supplements, Caffeine, and Alcohol on Hydration
(33:31) Why You Need More Water When Traveling
(38:03) How Hospital Environments Dehydrate You
(40:00) Common Symptoms of Dehydration
(41:07) What Happens When You're Dehydrated
(43:47) LinkedIn Ad
(45:12) Why Electrolytes Matter for Hydration
(47:43) Is Seltzer Water Actually Hydrating?
(51:33) Final Thoughts on Hydration
Follow me here:
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Sponsored by:
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Science & Soul with Dr. Kristen Holmes is your guide to personal transformation- where cutting-edge performance science meets the depth of the human spirit. Through powerful expertise and insights, Dr. Kristen reveals how you can reclaim agency over your life, align with your values and purpose, and unlock your full potential.
For anyone feeling stuck - Dr Kristen Holmes invites you to understand how to flourish in today's complex world.
Dr Kristen Holmes is the Global Head Human Performance at WHOOP, a leading human performance company. A three-time All-American athlete and two-time Big Ten Athlete of the Year in field hockey and basketball at the University of Iowa, Kristen was also a seven-year member of the U.S. National Field Hockey Team. As a coach, she led Princeton University to 12 league titles in 13 seasons and a National Championship, making her one of the most successful coaches in Ivy League history.
Science and Soul will offer a fresh perspective on human performance- unpacking the capacity of an individual to intentionally behave at a level equal to their physical and emotional potential. This is more than a show - this is an invitation to understand how humans can flourish and thrive in a complex world. Welcome!
Instagram: @scienceandsoul & @drkristenholmes
TikTok: @scienceandsoulpod
Linkedin: https://www.linkedin.com/in/kristen-holmes/
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