Science & Soul with Dr Kristen Holmes

Napping can significantly boost alertness, mood, and cognitive function. Discover why naps don’t replace a full night’s sleep and debunk common myths. Learn the best duration and timing for naps, and how caffeine can influence their effectiveness. Explore the mental and physical benefits of napping, including its positive effects on athletic performance. With practical strategies for optimal napping, you’ll find ways to elevate your health and productivity without sacrificing your nighttime rest.

Michael Davis, an NFL cornerback with eight seasons under his belt, shares his inspiring journey from an undrafted player to success with the Chargers and Commanders. He discusses the rigorous recruitment process and the emotional rollercoaster of balancing sports, family, and academics. Davis reveals the mental and physical demands of the NFL, including injury pressures and the importance of recovery for longevity. He also reflects on fatherhood and how his upbringing shaped him, emphasizing the deep connections between players, their teams, and passionate fans.

Over 60% of Americans are dehydrated, which could affect your brain and body health. Discover the truth about common hydration myths, like needing eight glasses of water daily and whether coffee is truly dehydrating. Find out how individual factors, like sweat rate and body composition, influence your hydration needs. Learn when electrolyte intake is essential and the hidden risks of both dehydration and overhydration. Plus, tips on staying hydrated while traveling and navigating hospital environments that may worsen dehydration.

Dr. Ellen Langer, a Harvard psychology professor known for her pioneering research on mindfulness and the mind-body connection, discusses how our thoughts can impact health. She explains the significance of mindfulness in reducing stress and potentially reversing aging. Langer encourages reframing negative perceptions and embracing uncertainty for a healthier mindset. She shares studies demonstrating how belief and self-talk can physically affect well-being, empowering listeners to take control of their health through mindful practices.

Unlock the power of sauna for better heart health and enhanced cognitive function! Discover how regular sauna sessions can reduce the risk of Alzheimer's and aid muscle recovery. Learn about the key differences between dry and infrared saunas to tailor your wellness routine. Plus, explore the fascinating concept of contrast therapy, combining heat and cold for optimal recovery. Dive into essential safety guidelines to ensure a safe sauna experience while maximizing its benefits!

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

Cold plunges may be the secret weapon for reducing inflammation and enhancing recovery. Dr. Kristen Holmes explains the science behind cold therapy, including ice baths and cold showers, and their surprising benefits on the body. She discusses how cold exposure can boost mental resilience and outlines the best practices for safely integrating these techniques into your routine. Plus, learn about the role of cold shock proteins in facilitating recovery and why consistency is key to reaping the rewards.

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

Discover how your breathing can transform your health and sleep! Learn about the importance of nasal breathing and how it can reduce stress. Dr. Holmes shares practical breathwork techniques, including diaphragmatic and box breathing, to boost athletic performance. Find out how to assess your breathing with a simple CO₂ tolerance test. Plus, explore the science behind resonance frequency breathing and its benefits. It’s time to breathe your way to better wellbeing!

In this insightful discussion, hormone expert Dr. Stephanie Estima sheds light on the misconceptions surrounding Ozempic and its detrimental effects on women's health, particularly fertility and menstrual cycles. She emphasizes the critical role of strength training and muscle building, debunking myths about aging. Dr. Estima advocates for a rested mindset and creating safe spaces for healing. With science-backed strategies, she empowers women to regain control of their bodies and health, addressing the unique challenges faced during perimenopause.