This is Why You’re Dehydrated! Stop Drinking Water Like This!
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.Â
Hydration notes from the episode can be found here: https://tr.ee/CbYHZNW8jE.
(00:00) Intro   Â
(01:08) Importance of Properly Hydrating Â
(03:55) Hydration Myth 1: You Need Electrolytes to Be Hydrated Â
(05:27) Hydration Myth 2: Your Pee Should Be Clear Â
(06:23) The Risk of Overhydrating Â
(09:18) Hydration Myth 3: Coffee Is Dehydrating Â
(09:57) Hydration Myth 4: You Only Need Water If You're Thirsty Â
(10:47) Hydration Myth 5: You Need 8 Glasses of Water a Day Â
(12:38) How to Calculate Your Sweat Rate Â
(15:19) Do You Have Salty Sweat? Here's Why It Matters Â
(18:02) Quiz: Are You Drinking Enough Water? Â
(20:08) How Much Water You Should Drink Each Day Â
(22:08) When You Should Drink More Water Â
(23:58) How Altitude Affects Hydration Â
(27:42) Why a Lean Body Mass Needs More Water Â
(29:39) WHOOP Ad Â
(30:41) Fiverr Ad Â
(31:55) Effects of Supplements, Caffeine, and Alcohol on Hydration Â
(33:31) Why You Need More Water When Traveling Â
(38:03) How Hospital Environments Dehydrate You Â
(40:00) Common Symptoms of Dehydration Â
(41:07) What Happens When You're Dehydrated Â
(43:47) LinkedIn Ad Â
(45:12) Why Electrolytes Matter for Hydration Â
(47:43) Is Seltzer Water Actually Hydrating? Â
(51:33) Final Thoughts on Hydration
Follow me here:
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Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Â
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55:17
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55:17
Your Thoughts Shape Your Body! These 2 Things Cause All Your Stress! Dr. Ellen Langer
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 Â
(01:20) Why Mindfulness Matters Â
(03:12) How to Tell If You're Being Mindful Â
(04:11) Reframing Your Life for a Healthier Mindset Â
(06:14) Embracing the Power of Uncertainty Â
(09:49) Is Mindfulness Just Being Present? Â
(12:27) Dr. Langer's Key Discovery on Human Potential Â
(14:49) Turning Negative Traits Into Strengths Â
(17:05) The Truth About Negative Emotions Â
(19:38) Simple Ways to Be More Mindful Â
(22:21) The Impact of Conditional Language Â
(27:20) LinkedIn Jobs Ad Â
(28:36) WHOOP Ad Â
(29:38) Dr. Langer's Mind-Body Unity Theory Â
(35:01) Counterclockwise Study: Think Yourself Younger Â
(36:28) How Language Shapes Our Actions Â
(40:12) Chambermaid Exercise Study: Think Yourself Fitter Â
(43:24) More Research on Mind-Body Unity Â
(46:28) Shopify Ad Â
(47:32) Taking Control of Your Health Â
(49:01) Chronic Illness & Symptom Variability Study Â
(52:00) How to Manage and Reduce Stress Â
(54:51) Exploring the Limits of the Mind-Body Connection Â
(58:14) Life Lessons from Mindful Living Â
(01:03:23) What Does It Mean to Be Human?
Follow use here:
www.instagram.com/scienceandsoulÂ
www.instagram.com/drkristenholmes/Â
www.instagram.com/ellenjlanger
Sponsored by:
Linkedin Jobs - https://www.linkedin.com/soulÂ
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Â
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1:05:05
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1:05:05
Why Heat Improves Mental Health! How Sauna Can Help Fight Alzheimer’s!
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.Â
(00:00) Intro Â
(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/scienceandsoulÂ
www.instagram.com/drkristenholmes/Â
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Â
Bon Charge - http://BONCHARGE.COM/KRISTENÂ use code KRISTEN for 15% off
Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire
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46:09
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46:09
2x CrossFit Champ Annie Thorisdottir: I’m Not Willing to Die for This Sport!
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 Â
(01:30) How Annie Thorisdottir Turned CrossFit Into a Career Â
(05:36) Finding Purpose in CrossFit Â
(09:01) The Impact of the CrossFit CommunityÂ
(09:59) What CrossFit Taught Annie Thorisdottir About Herself Â
(12:38) Overcoming Injuries Throughout Her Career Â
(15:19) Rethinking Training and Recovery Â
(18:22) Using Data to Optimize Her Performance Â
(20:22) The 3 Keys Behind Annie Thorisdottir's Success Â
(22:49) Annie Thorisdottir's Worst CrossFit Games Experience Â
(27:38) Lazar Dukic & Why Annie Boycotted CrossFit Games 2025Â Â
(30:03) CrossFit Athletes Deserve Better Safety Â
(32:57) Annie Thorisdottir's Future in CrossFit Â
(35:37) Will Hyrox Replace CrossFit? Â
(37:18) Shopify Ad Â
(38:22) WHOOP Ad Â
(39:23) Becoming a Mom as a Professional Athlete Â
(40:15) Annie Thorisdottir's Birth Story Â
(44:41) Battling Postpartum Depression Â
(48:09) Rebuilding Fitness After Giving Birth Â
(50:43) Finding the Dark Place and Pushing Your Limits Â
(54:48) Returning to CrossFit After Motherhood Â
(55:26) Advice for Other Women With Postpartum Struggles Â
(59:11) The Fitness Exercises Every Woman NeedsÂ
(01:03:17) Women Need to Train Differently Than Men Â
(01:07:40) Breaking Down Barriers in Menopause Â
(01:13:32) What Does it Mean to Be Human?
(01:14:14) Fiverr Ad Â
Follow us here:
www.instagram.com/scienceandsoulÂ
www.instagram.com/drkristenholmes/Â
www.instagram.com/anniethorisdottir
Sponsored by:
Shopify - http://SHOPIFY.CO.UK/KRISTENÂ
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Â Â
Fiverr - https://fvrr.co/kristen and use code KRISTEN for 10%
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1:16:38
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1:16:38
The Shocking Science Behind Cold Plunges! Cold Therapy Reduces Inflammation!
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 Â
(00:56) Cold Therapy: Real Benefits or Viral Trend? Â
(03:37) Understanding Hormesis and Its Benefits Â
(05:16) Medical Guidance for Safe Cold Therapy Practices Â
(06:52) Exploring Cold Therapy Methods: Cold Showers, Ice Baths & Winter Swimming Â
(08:30) Start Taking Cold Showers at Home Â
(10:34) Cold Showers Safety Tips and Best Practices Â
(13:01) How to Start Cold Plunges or Ice Baths Â
(16:08) The Science Behind Ice Baths Â
(18:07) Do Ice Baths Limit Muscle Growth? Â
(19:14) Get Started with Winter Swimming Â
(21:01) Essential Gear and Safety Tips for Winter Swimming Â
(22:51) Always Listen to Your Body in Cold Water Â
(23:57) Practice Consistency Not Intensity Â
(24:55) Cold Plunging for Different Ages Â
(25:19) Should Women Practice Cold Therapy? Â
(26:52) Is it Safe to Take Ice Baths During Pregnancy? Â
(27:58) LinkedIn Jobs Ad Â
(29:25) WHOOP Ad Â
(30:35) Cold Water Immersion: How it Reduces Inflammation Â
(32:32) What Happens to Your Body in Cold Water? Â
(34:15) How Cold Shock Proteins Enhance Recovery Â
(35:58) Using Cold Therapy for Stress Relief and Better Sleep Â
(40:23) Cold's Impact on Cognitive Function and Emotional Health Â
(44:44) How Cold Therapy Affects Your Hormones Â
(47:32) Can Cold Plunges Help with Weight Loss? Â
(51:35) Final Thoughts on Cold Therapy: Make it Work For You Â
(52:17) Fiverr Ad Â
Follow me here:
www.instagram.com/scienceandsoulÂ
www.instagram.com/drkristenholmes/Â
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Â
Linkedin Jobs - https://www.linkedin.com/soulÂ
Fiverr - https://fvrr.co/kristen and use code KRISTEN for 10%
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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/
Ireland