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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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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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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50:06
The Healthy Ageing Doctor: This is the Best Exercise to Slow Ageing! The Truth About Sitting. It’s Killing You!
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
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Sponsored by:
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1:32:34
Irregular Sleep Is Wrecking Your Health: How To Stop It Before It’s Too Late
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:
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Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
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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/
Listen to Science & Soul with Dr Kristen Holmes, The Let Them Theory | The Messy Podcast and many other podcasts from around the world with the radio.net app
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