Science & Soul with Dr Kristen Holmes

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

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.

Dr. Kristen Holmes encourages listeners to rethink their relationship with fear, suggesting it can guide rather than hinder. She introduces the TEAM framework—Time, Expectations, Attachments, and Memory—as integral tools for emotional resilience. The discussion highlights how unrealistic expectations and dwelling on the past can impact well-being. By fostering trust in ourselves and reframing our emotional attachments, we can build a healthier relationship with our emotions and encourage personal growth.

Dr. Louisa Nicola, a neurophysiologist and Alzheimer's expert, dives into groundbreaking insights about preventing Alzheimer's. She argues that 97% of cases may be preventable through lifestyle choices, emphasizing the unique risks women face. The discussion reveals how genetics play a role but highlights that lifestyle modifications can significantly reduce risks. Louisa also shares strategies for brain health, including optimal diets, the importance of exercise, and the dangers of toxic protein buildup. This enlightening conversation empowers listeners with actionable tips to protect their brains.

Unresolved trauma can reshape our brains and bodies, leading to lasting effects on well-being. Discover how trauma influences the nervous system and drains energy. Learn the HEAL framework for emotional healing and the power of nature and light. Processing emotions is crucial for recovery and rebuilding self-trust. Solitude and forgiveness are highlighted as pathways to rediscovering self-love and nurturing healthy relationships. Dive into the journey of reclaiming your sense of self and agency.