Irregular Sleep Is Wrecking Your Health: How To Stop It Before It’s Too Late
What if your biggest health risk isn’t food, stress, or exercise, but how you sleep? Dr. Kristen Holmes has spent years studying the data behind sleep and now reveals the science-backed truth about sleep and your survival. If you’ve ever struggled to fall asleep, find yourself waking up in the middle of the night, feel constantly sleep deprived, or just want to sleep better, this is an episode you can’t afford to miss.
(00:00) Intro
(01:15) It’s Time to Take Sleep Seriously
(03:49) Dr. Holmes' Personal Sleep Struggle and Lessons Learned
(10:11) Sleep Cycles: How Much REM Sleep Do You Need?
(11:49) Top Sleep Disruptors to Avoid
(14:24) Why Sleep Is So Important
(16:09) Irregular Sleep Can Harm Your Body
(17:29) Mental Health Benefits of Regular Sleep
(19:16) Sleep Deprivation Disrupts Your Hormones
(22:53) WHOOP Ad
(24:04) Huel Ad
(25:12) Circadian Rhythms' Role in Sleep
(26:57) Why You Naturally Feel Sleepy
(28:26) Do Women Need More Sleep Than Men?
(29:55) Being Active Improves Sleep Quality
(30:45) How to Find Your Natural Sleep Pressure
(37:08) Good Sleep Habits Boost Melatonin Naturally
(39:09) Manage Your Stress to Fall and Stay Asleep
(45:10) Bon Charge Ad
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46:32
Harvard Psychiatrist: Does This Diet Treat Depression? Rethinking Mental Health Treatments
Conventional psychiatry isn’t working for the millions of people that suffer from treatment resistant mental illness worldwide. Harvard Psychiatrist, Dr. Chris Palmer knows this better than almost anyone, from both his professional experience and seeing his own mother struggle with it. But there may be a light at the end of the tunnel. After seeing startling results in his own patients, Dr. Palmer is calling for a fundamental shift in how we think about and treat mental illness: through our metabolism.
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(00:00) Intro
(01:23) Dr. Chris Palmer's Book Dedication
(03:02) His Mother's Struggle With Mental Illness
(06:13) "She Never Got Better"
(08:40) Why Dr. Palmer Became a Psychiatrist
(10:08) Success Rate of Treating Psychotic and Bipolar Disorders
(12:02) Treating Depression With SSRIs
(13:04) Rise in SSRI Use With Age
(15:05) How Well Do Antidepressants Work?
(16:39) Treatment-Resistant Depression
(18:47) Conventional Approach to Treating Mental Illness
(22:28) Overprescription of Medication
(25:39) Can Brain Scans Help Treat Mental Illness?
(31:04) Misconceptions About Mental Health
(31:20) Trigger Warning
(31:41) Can Trauma Cause Mental Illness?
(33:32) Adverse Childhood Experiences
(35:11) Treating Trauma Alone Doesn't Resolve Mental Illness
(38:08) Shopify Ad
(39:11) WHOOP Ad
(40:24) Link Between Diet and Mental Health
(42:02) Dr. Palmer's Experience With Metabolic Syndrome and Mental Illness
(46:12) Connection Between Sleep and Psychological Functions
(48:57) Bringing the Keto Diet to His Patients
(50:29) Patient Case Study 1: Years of Depression and Suicidal Thoughts
(55:47) Patient Case Study 2: Schizoaffective Disorder
(01:02:34) How Many Patients Have Both Mental and Metabolic Disorders?
(01:05:39) Using GLP-1 Medication for Mental Illness
(01:06:59) Is There a Link Between GLP-1s and Suicidality?
(01:07:57) Finding the Right Dosage
(01:10:10) Role of Medication in Treatment
(01:12:50) Disagreement Over Best Lifestyle Diets
(01:17:08) Current Studies on the Keto Diet
(01:19:43) Different Impacts of the Ketogenic Diet by Gender
(01:24:21) What Does It Mean to Be Human?
(01:26:12) Huel Ad
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1:27:31
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
Gender Data Gaps Are Real. The Truth About Periods, Exercise, Menopause & Nutrition from Stacy Sims
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
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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
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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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