Science & Soul with Dr Kristen Holmes – Details, episodes & analysis

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. Learn more about your ad choices. Visit megaphone.fm/adchoices

In the very first episode of Science & Soul with Dr Kristen Holmes, Dr. Judith Joseph unpacks the silent struggles many of us face—stress, anxiety, burnout. Dr. Joseph gives powerful insights into how labeling our emotions can help us understand them, and how shifting our focus to small, everyday joys can lead to a more fulfilling life. If you’ve ever felt overwhelmed by the pressures of the world, this conversation will help you find balance, clarity, and peace. Follow me here: www.instagram.com/scienceandsoul www.instagram.com/drkristenholmes/ (00:00) Intro (01:31) Dr. Judith's Experience Working With People Who Are Struggling (02:53) Is There a Difference Between Joy and Happiness? (04:59) How Do We Develop Conscious Awareness of Joy? (09:38) An Overview of the Biopsychosocial Model (14:03) High-Functioning Depression vs. Persistent Depressive Disorder (19:04) How Do We Help People With High-Functioning Depression? (21:41) Symptoms of High-Functioning Depression (26:30) Shifting to Healthier Lifestyle Habits With High-Functioning Depression (30:49) A Great Tool for Anxiety: "Worry Procrastination" (32:13) Schedule Your Worrying (33:53) Shopify Ad (34:48) WHOOP Ad (35:51) Cognitive Behavioral Therapy (37:17) Thought Patterns, Themes, and Behaviors Holding You Back (40:48) The Link Between a High Need for Control and Low Self-Worth (46:49) Risk Factors for High-Functioning Depression (50:59) How Do We Let Go? (53:54) The Role of Sleep (55:45) Reconciling High-Functioning With a Healthy Lifestyle (57:55) Who Does a High-Functioning Individual Attract? (59:13) Do High-Functioning People Feel Resentment When Taken Advantage Of? (59:42) High-Functioning Individuals in Relationships (01:01:46) How Do High-Functioning Individuals Enter the Parasympathetic State? (01:03:06) The 5-4-3-2-1 Method (01:06:36) Eastern Practices (01:08:03) What Does It Mean to Be Human? (01:08:48) Huel Ad Sponsored by: Shopify - http://SHOPIFY.CO.UK/KRISTEN WHOOP - https://join.whoop.com/gb/en/SCIENCE/ Huel - https://huel.com/kristen SYNCID MB01P6KZIKMJRBV Learn more about your ad choices. Visit megaphone.fm/adchoices

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: Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  and use code KRISTEN WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCID: MB01OQGFJAUCUBD Learn more about your ad choices. Visit megaphone.fm/adchoices

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: www.instagram.com/scienceandsoul  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: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  Fiverr - https://fvrr.co/kristen SYNCID MB015G3BR8VY7DB MB01JH1CBYGSZHD Learn more about your ad choices. Visit megaphone.fm/adchoices

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: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  (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: Bon Charge - http://BONCHARGE.COM/KRISTEN  use code KRISTEN for 15% off WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  SYNCID MB01XAUFTLS2AM4 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

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

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

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