Do This to Sleep Better! You Must Stop Breathing Through Your Mouth!
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
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48:11
Hormone Expert: How Ozempic Hurts Women! Why You’re Gaining Weight on HRT!
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
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Sponsored by:
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53:51
This is Why You Can’t Control Your Emotions! Stop Living With Fear and Anxiety Today!
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
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Sponsored by:
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53:23
Alzheimer’s Expert: If You Have This, You Are Protected From Dementia!
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
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Sponsored by:
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1:03:17
Trauma Is Rewiring Your Brain! Here’s How to Take It Back
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
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Sponsored by:
Linkedin Jobs - https://www.linkedin.com/soul
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Huel - https://huel.com/kristen
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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