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?   Follow us here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  You can follow Dr. Ben Bikman here: www.instagram.com/benbikmanphd  www.insuliniq.com  twitter.com/BenBikmanPhD Sponsored by: Hot Spring Spas - https://www.hotspring.com/soul  Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCH ID:  MB01GQIN2ZGICZY MB01ZE8RUCIJHTA Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Follow us here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  www.instagram.com/neuranne/  Sponsored by: Bon Charge - http://BONCHARGE.COM/KRISTEN used code KRISTEN for 15% off WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Shopify - http://SHOPIFY.CO.UK/KRISTEN  SYNCH ID:  MB01SJLMGWXWLPU MB01BQYXRDJ36OH Learn more about your ad choices. Visit megaphone.fm/adchoices

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   Follow us here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Linkedin Jobs - https://www.linkedin.com/soul  Fiverr - https://fvrr.co/kristen  use code KRISTEN for 10% off your first hire WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCH ID:  MB01YEDYY67JYF0 Learn more about your ad choices. Visit megaphone.fm/adchoices

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: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Linkedin Jobs - https://www.linkedin.com/soul  SYNCH ID:  MB01WPAJKZYV8DG MB01MHNWO2AZEMR Learn more about your ad choices. Visit megaphone.fm/adchoices

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: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire Linkedin Jobs - https://www.linkedin.com/soul  SYNCH ID:  MB011U7XZUZWTHG Learn more about your ad choices. Visit megaphone.fm/adchoices

Can your mind reverse aging, reduce stress, and even heal your body? Harvard psychology professor, Dr. Ellen Langer has spent over 40 years researching mindfulness, mind-body unity and how your thoughts can transform your health. In this episode, she shares her groundbreaking work and practical advice, empowering anyone to make simple mental shifts that improve their health, stop unexpected sources of stress, and live a more mindful life. (00:00) Intro   (01:20) Why Mindfulness Matters   (03:12) How to Tell If You're Being Mindful   (04:11) Reframing Your Life for a Healthier Mindset   (06:14) Embracing the Power of Uncertainty   (09:49) Is Mindfulness Just Being Present?   (12:27) Dr. Langer's Key Discovery on Human Potential   (14:49) Turning Negative Traits Into Strengths   (17:05) The Truth About Negative Emotions   (19:38) Simple Ways to Be More Mindful   (22:21) The Impact of Conditional Language   (27:20) LinkedIn Jobs Ad   (28:36) WHOOP Ad   (29:38) Dr. Langer's Mind-Body Unity Theory   (35:01) Counterclockwise Study: Think Yourself Younger   (36:28) How Language Shapes Our Actions   (40:12) Chambermaid Exercise Study: Think Yourself Fitter   (43:24) More Research on Mind-Body Unity   (46:28) Shopify Ad   (47:32) Taking Control of Your Health   (49:01) Chronic Illness & Symptom Variability Study   (52:00) How to Manage and Reduce Stress   (54:51) Exploring the Limits of the Mind-Body Connection   (58:14) Life Lessons from Mindful Living   (01:03:23) What Does It Mean to Be Human? Follow use here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  www.instagram.com/ellenjlanger Sponsored by: Linkedin Jobs - https://www.linkedin.com/soul  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Shopify - http://SHOPIFY.CO.UK/KRISTEN  SYNCH ID:  MB01M8FADOOETUR Learn more about your ad choices. Visit megaphone.fm/adchoices

Looking to boost your heart health, enhance cognitive function, and recover faster after workouts? In this essential episode, Dr. Kristen Holmes shares how sauna is the key to unlock all these benefits. Discover how to create a sauna practice for maximum health gains, the surprising connection between sauna use and longevity, and whether dry or infrared sauna is the best choice for your wellness goals.  (00:00) Intro   (01:01) Proven Health Benefits of Sauna (04:09) Sauna Benefits for Muscle Recovery After Workouts (07:13) Dry Sauna vs. Infrared Sauna: Key Differences (09:01) Top Health Benefits of Dry Sauna (11:14) Top Health Benefits of Infrared Sauna (14:38) Choosing the Right Sauna For You (16:42) How to Prepare and Stay Hydrated for the Sauna (19:46) Ideal Sauna Frequency and Duration for Maximum Benefits (24:29) WHOOP Ad (25:28) Bon Charge Ad (26:34) How Sauna Helps Your Body (27:01) Muscle Tension Relief and Relaxation with Sauna (28:14) How Sauna Improves Blood Circulation (29:33) Pain Relief and Recovery with Sauna Use (31:57) Contrast Therapy: Combining Sauna and Cold Exposure (34:48) How to Use Contrast Therapy for Optimal Results (39:20) Essential Sauna Safety Guidelines and Precautions (42:01) Final Thoughts on Sauna (43:44) Fiverr Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Bon Charge - http://BONCHARGE.COM/KRISTEN  use code KRISTEN for 15% off Fiverr - https://fvrr.co/kristen  use code KRISTEN for 10% off your first hire SYNCH ID:  MB01KRPNTA1XMXP Learn more about your ad choices. Visit megaphone.fm/adchoices

CrossFit Legend, Annie Thorisdottir has been one of the Fittest Women on Earth for the last 14 years. In this inspiring episode, she sits down with Dr. Kristen Holmes to share her full CrossFit journey– revealing why she first fell in love with the sport, her difficult decision to boycott the 2025 CrossFit Games, how she’s stayed elite through injuries & kids, and her future in CrossFit. Whether you're an athlete, a parent, or just trying to get stronger, Annie’s journey will leave you motivated to keep pushing. (00:00) Intro   (01:30) How Annie Thorisdottir Turned CrossFit Into a Career   (05:36) Finding Purpose in CrossFit   (09:01) The Impact of the CrossFit Community  (09:59) What CrossFit Taught Annie Thorisdottir About Herself   (12:38) Overcoming Injuries Throughout Her Career   (15:19) Rethinking Training and Recovery   (18:22) Using Data to Optimize Her Performance   (20:22) The 3 Keys Behind Annie Thorisdottir's Success   (22:49) Annie Thorisdottir's Worst CrossFit Games Experience   (27:38) Lazar Dukic & Why Annie Boycotted CrossFit Games 2025   (30:03) CrossFit Athletes Deserve Better Safety   (32:57) Annie Thorisdottir's Future in CrossFit   (35:37) Will Hyrox Replace CrossFit?   (37:18) Shopify Ad   (38:22) WHOOP Ad   (39:23) Becoming a Mom as a Professional Athlete   (40:15) Annie Thorisdottir's Birth Story   (44:41) Battling Postpartum Depression   (48:09) Rebuilding Fitness After Giving Birth   (50:43) Finding the Dark Place and Pushing Your Limits   (54:48) Returning to CrossFit After Motherhood   (55:26) Advice for Other Women With Postpartum Struggles   (59:11) The Fitness Exercises Every Woman Needs  (01:03:17) Women Need to Train Differently Than Men   (01:07:40) Breaking Down Barriers in Menopause   (01:13:32) What Does it Mean to Be Human? (01:14:14) Fiverr Ad   Follow us here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  www.instagram.com/anniethorisdottir Sponsored by: Shopify - http://SHOPIFY.CO.UK/KRISTEN  WHOOP - https://join.whoop.com/gb/en/SCIENCE/   Fiverr - https://fvrr.co/kristen and use code KRISTEN for 10% SYNCH ID:  MB01OSYJJULRAMV MB010APS9ZI8QRW Learn more about your ad choices. Visit megaphone.fm/adchoices

Are cold plunges the game-changer you've been looking for to reduce inflammation, improve your workouts, and build mental resilience? Dr. Kristen Holmes breaks down the real science behind popular cold therapies like ice baths, cold showers and winter swimming, revealing how they actually impact your body. More importantly, she shares actionable tips so you know exactly how long and how often you should be doing them to unlock their full benefits. (00:00) Intro   (00:56) Cold Therapy: Real Benefits or Viral Trend?   (03:37) Understanding Hormesis and Its Benefits   (05:16) Medical Guidance for Safe Cold Therapy Practices   (06:52) Exploring Cold Therapy Methods: Cold Showers, Ice Baths & Winter Swimming   (08:30) Start Taking Cold Showers at Home   (10:34) Cold Showers Safety Tips and Best Practices   (13:01) How to Start Cold Plunges or Ice Baths   (16:08) The Science Behind Ice Baths   (18:07) Do Ice Baths Limit Muscle Growth?   (19:14) Get Started with Winter Swimming   (21:01) Essential Gear and Safety Tips for Winter Swimming   (22:51) Always Listen to Your Body in Cold Water   (23:57) Practice Consistency Not Intensity   (24:55) Cold Plunging for Different Ages   (25:19) Should Women Practice Cold Therapy?   (26:52) Is it Safe to Take Ice Baths During Pregnancy?   (27:58) LinkedIn Jobs Ad   (29:25) WHOOP Ad   (30:35) Cold Water Immersion: How it Reduces Inflammation   (32:32) What Happens to Your Body in Cold Water?   (34:15) How Cold Shock Proteins Enhance Recovery   (35:58) Using Cold Therapy for Stress Relief and Better Sleep   (40:23) Cold's Impact on Cognitive Function and Emotional Health   (44:44) How Cold Therapy Affects Your Hormones   (47:32) Can Cold Plunges Help with Weight Loss?   (51:35) Final Thoughts on Cold Therapy: Make it Work For You   (52:17) Fiverr Ad   Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Linkedin Jobs - https://www.linkedin.com/soul  Fiverr - https://fvrr.co/kristen and use code KRISTEN for 10% SYNCH ID:  MB01R19Z5NVNQWS Learn more about your ad choices. Visit megaphone.fm/adchoices

What does it take to live a truly happy life? Dr. Robert Waldinger has spent decades researching the keys to happiness and the science behind human relationships as the Director of the Harvard Study on Adult Development– the longest study on happiness ever. In this inspiring episode, he shares how anyone can build a happier life by making simple changes to how they approach their friendships, social media, romantic partners and life. (00:00) Intro   (01:19) Can You Define Happiness? (03:24) There's Two Types of Happiness: Which Is Better? (05:06) Forming Relationships Based on Your Happiness Type (06:20) The Benefits of Human Connection (07:33) Why Do People Get Divorced at 45? (09:40) Recalibrating Your Life for Greater Happiness (12:27) Cultivate Radical Curiosity at Any Age (14:58) Is There a Link Between Popularity and Happiness? (15:53) Finding Happiness as an Introvert (17:26) Creating the Right Conditions for Happiness (18:21) How to Be Your Authentic Self (20:59) Is It Okay to End Old Friendships? (22:23) Reconnecting with Old Friends: Benefits and Challenges (23:48) Has Technology Changed Happiness? (26:44) Social Media's Impact on Happiness (29:43) Linkedin Jobs Ad (31:21) WHOOP Ad (32:21) Test If Social Media Is Helping or Hurting You (33:37) The Link Between Introspection and Happiness (34:57) Can You Just Choose to Be Happy? (36:16) Learning to Trust People Again (39:06) The Importance of Relationships (40:44) Does Your Partner Need to 'Complete' You? (43:25) No One Is Truly Self-Sufficient (45:52) Using Gratitude to Achieve Happiness (47:52) The WISER Model: Use It for Personal Growth (51:27) How to Build Healthy Relationships at Work (53:54) What Does It Mean to Be Human? (54:49) Fiverr Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Linkedin Jobs - https://www.linkedin.com/soul  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Fiverr - https://fvrr.co/kristen  use code KRISTEN for 10% off your first hire SYNCH ID:  MB01ZNDUO1RQ0AA MB01KVUJJQZNJWV Learn more about your ad choices. Visit megaphone.fm/adchoices

Is poor breathing affecting your health? Learn how simple breathwork techniques can boost your sleep, reduce stress, and enhance athletic performance. In this episode, Dr. Kristen Holmes, shares life-changing insights about how something as simple as breathing has a transformative impact on your mind and body. Discover her four recommended breathing techniques to improve your health today. (00:00) Intro   (00:50) Why We Should Care About Our Breath (02:37) What is the Correct Breathing Technique? (04:37) The Importance of Nasal Breathing (08:17) Are You Breathing Wrong? (09:02) Take the CO₂ Tolerance Test to See How Well You Breathe (13:48) Four Breathing Techniques to Improve Health (16:16) What is Diaphragmatic Breathing aka Belly Breathing? (17:40) How To Do Diaphragmatic Breathing (19:56) Practice Diaphragmatic Breathing Anywhere (23:06) Shopify Ad (24:09) WHOOP Ad (25:21) Physiological Sigh for Stress Reduction (28:23) How To Do A Physiological Sigh (30:27) Incorporate the Physiological Sigh Into Your Life (31:43) Box Breathing and Its Health Benefits (33:49) How to Do Box Breathing (36:05) The Science Behind Resonance Frequency Breathing (39:30) How Resonance Frequency Breathing Works (42:12) Find Your  Resonance Frequency Breathing Rate (45:15) Final Thoughts: Keep Practicing Your Breathing (46:26) Fiverr Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Shopify - http://SHOPIFY.CO.UK/KRISTEN  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire SYNCH ID:  MB01HJQ7FYUAWDF MB01Z9CSQFSPVFM Learn more about your ad choices. Visit megaphone.fm/adchoices

Think fasting, Ozempic, or birth control is the magic solution to fix your health? Think again. Dr. Stephanie Estima reveals why these popular solutions fail women—and how to actually build the strong, lean, energized body you want. Whether you’re concerned about fertility or going through perimenopause, this episode will give you science-backed tools to transform your body at any age.  (00:00) Intro   (01:12) Women Need to Rethink Their Health   (03:31) Women Struggle to Ask for Help   (05:17) Creating Safety to Heal Your Body   (06:52) Can We Approach Health from a Rested Mindset?   (08:27) Why Building Muscle Matters for Women   (11:12) Women Need to Know How to Workout   (12:37) Finding the Right Workout Routine   (14:27) Strength Training Benefits for Women   (17:33) How to Fight Insulin Resistance   (19:04) How Fast You See Strength Training Results   (20:30) Huel Ad   (21:41) Fiverr Ad   (22:55) Can Ozempic Alone Transform Your Body?   (25:59) How Ozempic Affects the Brain's Reward System   (28:31) Ozempic's Impact on Fertility and Menstrual Cycles   (32:36) Does Fasting Accelerate Aging?   (33:50) How Fasting Affects Fertility   (36:37) Fasting Tips During Perimenopause   (39:24) Getting Started with Time-Restricted Eating   (41:04) Birth Control Use During Perimenopause   (45:54) Hormone Replacement Therapy (HRT) in Perimenopause   (48:03) HRT Alone Won't Solve Perimenopause Changes   (49:30) Women Deserve to Feel Strong   (50:29) What Does It Mean to Be Human?   (52:30) WHOOP Ad    Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Huel - https://huel.com/kristen  Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCH ID MB016L9NQAGBUWU MB01RAHJYEVPN6B Learn more about your ad choices. Visit megaphone.fm/adchoices

What if fear doesn’t have to be your enemy, but could instead be your compass? Dr. Kristen Holmes explores how fear often runs our lives from the shadows, but it doesn’t have to be that way. Through her TEAM framework, she shows how to rethink time, expectations, attachments, and memory to restore emotional health and build resilience. If you're ready to stop letting your emotions control your life, this episode is for you. To work through the TEAM framework yourself, access full exercises here: https://tr.ee/Wn6QJD2Kk3  (00:00) Intro   (01:05) Become Emotionally Resilient Through Trust and Fear   (02:40) The Impact of Fear on Our Lives   (03:29) Relinquishing: A Poem by Kristen Holmes   (04:53) Why Fear Is Not a Bad Thing   (06:21) Building Trust in Yourself   (07:39) How Fear and Trust Work Together   (08:48) The TEAM Framework: Time, Expectations, Attachment, Memory   (10:36) What's a Healthy Relationship with Time?   (13:37) How Dwelling on the Past Keeps You Stuck   (15:00) Why Worrying About the Future Hurts Your Well-Being   (16:28) How to Reconnect with the Present   (17:48) Finding Harmony in the Past, Present, and Future   (19:09) How Your Expectations Shape Your Life   (21:34) Whose Expectations Are You Carrying?   (23:29) The Harm of Unrealistic Expectations   (26:47) Creating Expectations That Actually Serve You   (28:20) Fiverr Ad   (29:34) WHOOP Ad   (30:44) Our Lives Are Built on Attachments   (32:35) Do Your Attachments Still Serve You?   (35:00) Rigid vs. Fluid Attachments Explained   (36:22) How to Know When to Let Go of Attachments   (41:35) Embracing Fluid Attachments to Live Better   (42:40) How to Reclaim Old Memories   (46:31) Avoiding the Trap of Nostalgia   (49:01) Why Your Memories Are Vital to Your Identity   (50:48) Using the TEAM Framework to Build Emotional Resilience   (52:02) Huel Ad  Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  Learn more about your ad choices. Visit megaphone.fm/adchoices

What if 97% of Alzheimer’s cases were preventable? Neurophysiologist and Alzeheimer’s Expert, Louisa Nicola says we’ve been looking at the disease all wrong—and it’s costing millions their minds. In this eye-opening conversation, she shares how lifestyle is the real trigger for the disease, why women are more at risk for Alzheimer's, the role genetics plays in Dementia, and what you can do to protect your brain right now. (00:00) Intro   (01:12) Signs of Normal vs Abnormal Brain Aging   (02:52) Difference Between Dementia and Alzheimer's   (04:14) Alzheimer's Disease Is Preventable   (06:28) Top 3 Genes That Cause Dementia   (07:41) How Amyloid Beta and Tau Protein Affect the Brain   (09:53) Apolipoprotein E (APOE) and Genetic Dementia Risk   (11:39) Can Lifestyle Reduce the Genetic Risk of Alzheimer's?   (12:45) How Amyloid Plaques Build Up in Your Brain   (14:45) How to Prevent Toxic Protein Buildup in Your Brain   (16:31) Is Alzheimer's Disease Reversible?   (19:32) Early Symptoms and Stages of Alzheimer's   (20:49) Why Women Are More at Risk for Alzheimer's   (21:56) Metabolism’s Role in Alzheimer's Disease   (23:01) What Is Vascular Dementia?   (25:40) Best Diets for Cognitive Health   (27:47) Huel Branded Segment   (32:43) How Exercise Prevent Alzheimer's Disease (33:51) Understanding the 5 Aerobic Training Zones   (36:22) What is BDNF? Brain-Derived Neurotrophic Factor Explained   (38:29) Why You Should Train in Zone 2 for Brain Health (39:07) The Importance of Anaerobic Exercise   (43:14) Resistance Training to Protect Your Brain (44:10) What Are Myokines?   (45:37) Proven Ways to Protect Yourself From Alzheimer's   (48:10) Bon Charge Ad   (49:43) Everyone Should Use Creatine  (52:39) Omega-3 Benefits for Brain Function and Memory (55:48) How Alcohol Consumption Impacts Your Brain   (58:18) Your Brain on Refined Sugar   (59:16) Oral Health's Connection to the Cognitive Health   (01:01:56) WHOOP Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCID: MB01QB1Y7VHHSIR Learn more about your ad choices. Visit megaphone.fm/adchoices

Trauma can happen in minutes, but its effects can last a lifetime. In this powerful episode, Dr. Kristen Holmes explores how unresolved trauma affects the brain, body, and even your nervous system. Learn science-backed strategies to finally heal your emotional wounds, rebalance your body, and reclaim your mental and physical well-being. Whether your trauma is recent or years past, this episode gives you the recovery tools to finally begin healing. Reflection questions to accompany the episode can be found here: https://tr.ee/LHs6nazdjZ. (00:00) Intro (00:54) Are You Ready to Heal?   (02:29) How Trauma Affects Everyone   (04:45) Understanding Trauma: What Is It?   (07:58) Start Your Trauma Recovery with HEAL   (08:52) Trauma Changes the Heart and Autonomic Nervous System   (12:10) Restoring Safety in Your Autonomic Nervous System   (14:46) How Trauma Drains Energy and Impacts Mitochondria   (15:45) Boost Your Energy with Light and Nature   (19:58) Create the Right Mindset to Sleep Better   (26:05) Why Processing Emotions Is Key to Healing   (29:21) LinkedIn Jobs Ad   (30:48) WHOOP Ad   (31:59) How Trauma Robs Us of Our Sense of Self   (35:14) Rebuild Self-Trust Through Solitude   (38:58) John O'Donohue's Poem on Love   (39:32) How Childhood Trauma Impacts Our Adult Relationships   (41:33) Forgiveness Is the First Step to Self-Love   (44:08) How to Build Healthy Relationships   (45:19) Get Started with the HEAL Framework   (46:24) “The Journey” by Mary Oliver   (48:48) Huel Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Linkedin Jobs - https://www.linkedin.com/soul  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  SYNCID: MB01KDJ1JQKTS6P Learn more about your ad choices. Visit megaphone.fm/adchoices

What if aging didn’t have to mean physical or cognitive decline? Dr. Vonda Wright is a nationally recognized orthopedic surgeon, specializing in mobility, aging, and bone health. In this episode, she reveals why osteoporosis is showing up in young women, the dangers of a sedentary lifestyle, the pre-diabetic health epidemic, and most importantly she shares how anyone can change their lifestyle to combat these issues and age better. (00:00) Intro (01:10) Bon Charge Ad (02:38) Dr. Vonda Wright's Philosophy on Aging (08:45) Normalizing Active Aging (13:23) Health Expectancy vs Life Expectancy (15:15) Lifestyle Changes that Most Impact Aging (16:56) Treating the Whole Patient, Not Just the Condition (19:48) How to Get Motivated to Exercise (23:25) Why Are Bones Important? (27:40) Simple Habits for Stronger Bones (30:15) Why Everyone Should Lift Weights (31:56) Health Risks of a Sedentary Lifestyle (33:39) How to Reverse a Sedentary Lifestyle (35:46) The Danger of Prediabetes (39:39) Prediabetes is Becoming a National Crisis (42:27) Use Data to Build a Healthier Life (44:30) Dr. Wright's #1 Health Habit: Prioritizing Sleep (46:23) What Research Says About Sleep and Exercise (50:07) Huel Ad (51:14) WHOOP Ad (52:26) Importance of Aerobic Base Training (56:28) How Much Cardio Base Training You Need (59:13) Bone Health and Osteoporosis in Young Women (01:01:49) How Breastfeeding Affects Bone Health (01:03:28) Prevent Osteoporosis with Estrogen (01:08:06) What is Sarcobesity? (01:11:02) Dr. Vonda Wright's Strength Training Routine (01:13:25) Strength Training for Performance vs Longevity (01:14:44) Frozen Shoulder and Menopause (01:16:43) What is Musculoskeletal Syndrome of Menopause? (01:22:50) How to Get Healthier Starting Today (01:30:21) What Does It Mean to Be Human? (01:31:22) Fiverr Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off Huel - https://huel.com/kristen  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire SYNCID: MB0112GUONWNSDA Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off SYNCIDMB0131QX0FO5EAD Learn more about your ad choices. Visit megaphone.fm/adchoices

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.  Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  (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  Sponsored by: Shopify - http://SHOPIFY.CO.UK/KRISTEN  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  SYNCID MB01DER8FMYE9LN Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  (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   Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off SYNCID MB0116M6KMABWXP Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/kristen_holmes/ (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  Sponsored by: Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire Linkedin Jobs - https://www.linkedin.com/soul  Huel - https://huel.com/kristen  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCID MB01OSNEYRMZO8E Learn more about your ad choices. Visit megaphone.fm/adchoices