Dr. Kristen Holmes: Always Sick? Align Your Sleep, Exercise, and Eating with Natural Light.
The pace of modern life often leaves us feeling rundown and exhausted. But there’s a simple solution many of us overlook: living within your circadian rhythm. The small habits of when we eat, sleep, exercise, socialize, and get light have an outsized impact on our health and energy. Circadian expert, Dr. Kristen Holmes breaks down how to harness the power behind these circadian behaviors to live a healthier, more aligned life. And best of all? They’re all free habits that are within your power to control right now.
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(00:00) Intro
(01:31) How Circadian Health Can Improve Your Life
(03:20) Circadian Rhythms in the Modern World
(04:47) What Are Circadian Rhythms?
(06:09) How Circadian Misalignment Affects the Body
(09:09) Prioritize Circadian Health to Reach Your Potential
(10:44) The Importance of Light Behavior
(12:09) Get Natural Light Within 20 Minutes of Waking
(15:14) How Light Influences Sleep-Wake Consistency
(18:18) Why We Haven't Adapted to Blue Light at Night
(21:00) How Circadian Habits Impact Melatonin Production
(23:39) When Circadian Disorders Require Medical Help
(25:28) WHOOP Ad
(26:40) Huel Ad
(27:48) What Is Time-Restricted Eating?
(31:47) Time Your Exercise and Socializing
(35:23) Take Control of Your Life with Circadian Health
(39:04) Bon Charge Ad
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40:25
Dr. Stacy Sims: Women’s Data Gaps Are Real. The Truth About Periods, Exercise, Menopause & Nutrition.
For years, Dr. Stacy Sims has fought to break the male-dominated mindset in health and fitness, so that women are represented in the science. Now, she’s ready to share what the research actually reveals about women’s bodies and performance. If you, or the women in your life, want to know what your period says about your health, how exercise impacts menopause, and how your eating habits affect hormones, this conversation covers that and so much more.
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(0:00) Intro
(00:00) Intro
(01:07) Fiverr Ad
(02:47) What Drove Stacy to Study Women's Health and Research
(05:08) The Health Conversations Parents Should Have With Their Daughters
(06:54) Why Exercise Physiology Is Still Male-Dominated
(08:10) Research Design Needs to Be More Inclusive of Women
(10:20) Anatomical Differences Between Men and Women
(14:00) The Long-Ranging Impact When Girls Drop Out of Sports
(15:30) Reframing Health and Performance for Girls
(17:07) ACL Tear Prevention for Women
(18:28) The Dangers of Women Being in a Catabolic State
(21:23) Long-Term Consequences of the Sympathetic Nervous System Being Active
(23:43) Hormonal Birth Control's Impact on Performance
(29:05) Endometriosis in Women
(30:13) The Link Between PCOS and Women's Performance
(32:11) How Can You Create a Healthy Period?
(34:26) How Stress Changes Your Menstrual Cycle
(36:23) LinkedIn Jobs Ad
(37:49) Huel Ad
(38:57) Nutrition's Impact on Your Menstrual Cycle
(41:23) Time-Restricted Eating vs. Intermittent Fasting: What's Best?
(44:36) Sleep Needs for Women
(46:02) Why Women Need a Diverse Gut Microbiome
(48:26) Exercise Should Make You Uncomfortable
(51:40) Is Your Base Fitness Linked to Perimenopause Symptoms?
(52:52) Health Benefits of Heat Exposure and Sauna
(54:01) Cold Plunges: Fad or Real Benefits?
(57:01) What's the Best Cardiovascular Exercise for Women?
(59:10) Is Moderate Intensity Training Undermining Your Health?
(01:01:18) The Research Behind High-Intensity and Sprint-Interval Training
(01:04:49) Do Women Need Low-Intensity Training?
(01:06:44) The Role of Menopausal Hormone Therapy in Women's Health
(01:09:34) Should Women Be on MHT if They Don't Have Menopause Symptoms?
(01:11:14) Birth Control During Perimenopause
(01:12:34) What Does It Mean to Be Human?
(01:13:54) WHOOP Ad
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1:15:14
Dr. Kristen Holmes: Why Being Unprepared is the Worst Thing You Can Do and How Personal Readiness Can Solve It
Are you checking all the right boxes in life, but still not feeling fulfilled? You’re not alone. Instead of focusing on empty goals, you need to build meaning into your life, so your psychological needs are being met. In this episode, Dr. Kristen Holmes will help you break that pattern and start living with purpose, by aligning your identity, your values, your behaviors, and your habits through Personal Readiness. If you’ve ever wanted to change how you show up in the world, this is the blueprint to create that new life.
Find the exercises mentioned in the episode here: https://linktr.ee/sciencesoul
Follow me here:
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(00:00) Intro
(01:25) Embracing Personal Readiness
(03:06) Your Core Physiological Influences
(03:58) Your Core Psychological Influences and the Tactics to Fulfill Them
(05:09) Start Close by David White
(06:42) The Poem's Connection to Personal Readiness
(07:31) The Psychological Need for Purpose
(09:08) The Psychological Need for Self-Efficacy
(12:11) The Psychological Need for Control
(14:45) The Psychological Need for Connection
(17:16) How to Meet Your Psychological Needs
(18:41) Building Purpose Through Identity
(19:57) Defining Your Own Identity
(21:57) Building Control Through Values
(23:01) The Danger of Value and Behavior Misalignment
(27:06) Bon Charge Ad
(28:16) WHOOP Ad
(29:25) Building Self-Efficacy Through Anchors
(30:07) Use Your Values to Create Anchors
(31:25) Identify Your Core Anchors
(32:33) Make the Time For Your Anchors
(35:01) Using Anchors to Support Your Values and Identity
(35:42) Are Hidden Commitments Holding You Back?
(37:52) Building Connections Through Outlets
(39:51) Using Outlets to Express Your Values
(41:33) Challenges of Personal Readiness
(42:51) The Importance of Living in Alignment
(43:34) Huel Ad
Sponsored by:
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44:36
Yung Pueblo: Embrace Your Inner Self to Start Healing– How Meditation Can Train Your Mind to be Resilient
Author, poet, spiritual leader– Yung Pueblo intimately knows the power of meditation and its ability to turn your life around. In this conversation with Dr. Kristen Holmes, Yung Pueblo shares his personal struggles reaching rock bottom, how meditation started his journey to self-love, and how anyone can do the same to weather a changing life. If you’ve ever struggled with self-acceptance and wanted to develop a better relationship with yourself, or others, this is the conversation for you.
Follow me here:
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www.instagram.com/drkristenholmes/
(0:00) Intro
(1:33) Yung's Unplanned Journey Into Writing
(3:36) Reaching the Rock Bottom Moment
(6:42) Staying True to Yourself During Change
(9:03) How Can You Carve Out the Time and Space to Think?
(11:29) Yung's Path to Meditation
(15:54) The Importance of a Flexible Identity
(18:44) Competence vs. a Sense of Security
(22:03) How Can You Heal Through Self-Love?
(24:35) Compassion Through Wisdom Ventures
(27:02) Self-Love Is the First Step
(28:10) The Future of Meditation
(31:13) WHOOP Ad
(32:22) Huel Ad
(33:15) How Do We Know We're Developing a Better Relationship with Ourselves?
(35:29) The Experience of Being Alone
(37:20) Radical Honesty Between You and Yourself
(38:55) Using Radical Honesty to Withstand Societal Pressures
(40:46) Self-Awareness to Improve Your Relationships
(43:00) How Do We Limit Our Cravings?
(46:06) The Challenge with Goal Setting
(49:24) What Does It Mean to Let Go?
(52:19) Attachments — Are They Impacting Your Relationships?
(55:45) How Can You Start Training Your Mind?
(58:02) What Are the Features of Wise People?
(1:00:51) How Should a Beginner Start Meditation?
(1:03:11) What Does It Mean to Be Human?
(1:04:12) Fiverr Ad
Sponsored by:
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1:05:24
Dr. Kristen Holmes Reveals How To Achieve Your Peak Human Performance
At the heart of Science & Soul is one goal: helping everyone to unlock and maximize their performance. But before beginning the journey, it’s essential to understand the foundational principles that impact everyone’s potential. Dr. Kristen Holmes shares her own personal framework that she’s developed through years of research and hands on experience. If you’ve ever wanted to improve your own health, professional, and human performance, this is the first step you need to take
Follow me here:
www.instagram.com/scienceandsoul
www.instagram.com/drkristenholmes/
(00:00) Intro
(01:22) Kristen's Background as Global Head of Human Performance at WHOOP, PPL Scientist, Athlete, and Coach
(01:54) Path to Well-Being
(03:05) What Does Performance Mean?
(05:09) The Factors of Human Performance
(05:37) The Impact of Lifestyle
(06:33) Performance Is a Choice
(09:02) The Components of Lifestyle
(11:06) What Is Our Capacity?
(11:34) Key Ways to Restore Your Capacity
(12:54) The Sneaky Ways Your Performance & Capacity Can Decline
(15:35) How 'Demand Matching' Defines How You Show Up
(17:01) What Is Allostatic Overload?
(17:42) Huel Ad
(18:33) Bon Charge Ad
(19:44) How You Can Choose Your Performance Level
(20:45) What Is the Autonomic Nervous System?
(22:52) Two Types of People: Those Who Can Control Their Autonomic Nervous System & Those Who Can't
(23:39) What Science & Soul Will Help You Achieve
(23:58) WHOOP Ad
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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