The Truth About Napping: Improve Your Health Without Destroying Your Sleep
Naps can be more than just a mid-day break. Dr. Kristen Holmes breaks down the science behind napping and how it can boost alertness, mood, and cognitive function, without disrupting your nighttime sleep. In this episode, learn how to take naps the right way ā how long they should be, when you should take them, and how caffeine can impact them. Discover why napping might be theĀ game-changer you need to elevate your mental and physical performance
The episode notes can be found here: https://tr.ee/ZWsSeQCsSM.
(00:00) IntroĀ Ā Ā Ā
(00:58) The Truth About NappingĀ Ā
(02:55) Napping Myth 1: Napping Can Replace a Full Nightās SleepĀ Ā
(05:44) Napping Myth 2: Naps Are Always Bad for Your SleepĀ Ā
(10:25) Napping Myth 3: Naps Make You More TiredĀ Ā
(13:34) Napping Myth 4: Napping Reduces Your Need for Night SleepĀ Ā
(17:10) The Mental and Physical Benefits of NappingĀ Ā
(20:22) How Napping Boosts Athletic PerformanceĀ Ā
(26:22) Napping to Recover from Sleep DeprivationĀ Ā
(30:43) LinkedIn Jobs AdĀ Ā
(32:09) Fiverr AdĀ Ā
(33:10) Find Your Ideal Nap Length and TimeĀ Ā
(38:25) How Caffeine Affects Your Ability to NapĀ Ā
(41:01) Best Ways to Prepare for a NapĀ Ā
(44:58) WHOOP AdĀ Ā
(45:59) How to Fall Asleep FasterĀ Ā
(52:58) Final Thoughts on NappingĀ Ā
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58:32
NFL Player Michael Davis: How I Overcame Failure to Make It In the League
What does it take to survive the NFL grind for 8 years? In this episode, Michael Davis opens up about his incredible journey to make it in the NFL, against all odds. Despite not being highly recruited, Davisā relentless pursuit of his dream led him to reach professional success with the Los Angeles Chargers and Washington Commanders. The cornerback breaks down the highs, challenges, and lessons learned in one of the most physically and mentally demanding careers in the world.
(00:00) IntroĀ Ā Ā Ā
(01:29) Michael Davis' Start in Football
(02:58) Navigating the Division I Football Recruitment Process
(05:35) Adjusting to Life at BYU
(08:31) Becoming a Father During His Final College Year
(13:40) One Last Shot at the NFL: Pro Day Experience
(19:30) Signing as an Undrafted Free Agent with the LA Chargers
(23:28) Fighting to Make the Chargers' Roster
(28:03) Achieving Success in the NFL
(29:29) Bon Charge Ad
(30:35) WHOOP Ad
(31:36) The Reality of Life in the NFL
(36:05) Physical Demands of Playing Cornerback
(37:18) Favorite Career Interceptions
(39:07) Training and Supplement Routine
(41:17) Why Recovery is Key to NFL Longevity
(44:57) The Mental Toll of Playing in the NFL
(47:00) LinkedIn Ad
(48:26) 2024 Season with the Washington Commanders
(50:03) What Makes an NFL Team Great?
(53:53) How Michael Davis' Early Life Shaped Him
(57:43) Reflections on Parenthood and Regrets
(01:02:31) What Does It Mean to Be Human?
(01:08:21) LinkedIn Ad
Follow us here:
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1:04:25
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1:04:25
This is Why Youāre 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 theyāre unnecessary.Ā
Hydration notes from the episode can be found here: https://tr.ee/CbYHZNW8jE.
(00:00) IntroĀ Ā Ā Ā
(01:08) Importance of Properly HydratingĀ Ā
(03:55) Hydration Myth 1: You Need Electrolytes to Be HydratedĀ Ā
(05:27) Hydration Myth 2: Your Pee Should Be ClearĀ Ā
(06:23) The Risk of OverhydratingĀ Ā
(09:18) Hydration Myth 3: Coffee Is DehydratingĀ Ā
(09:57) Hydration Myth 4: You Only Need Water If You're ThirstyĀ Ā
(10:47) Hydration Myth 5: You Need 8 Glasses of Water a DayĀ Ā
(12:38) How to Calculate Your Sweat RateĀ Ā
(15:19) Do You Have Salty Sweat? Here's Why It MattersĀ Ā
(18:02) Quiz: Are You Drinking Enough Water?Ā Ā
(20:08) How Much Water You Should Drink Each DayĀ Ā
(22:08) When You Should Drink More WaterĀ Ā
(23:58) How Altitude Affects HydrationĀ Ā
(27:42) Why a Lean Body Mass Needs More WaterĀ Ā
(29:39) WHOOP AdĀ Ā
(30:41) Fiverr AdĀ Ā
(31:55) Effects of Supplements, Caffeine, and Alcohol on HydrationĀ Ā
(33:31) Why You Need More Water When TravelingĀ Ā
(38:03) How Hospital Environments Dehydrate YouĀ Ā
(40:00) Common Symptoms of DehydrationĀ Ā
(41:07) What Happens When You're DehydratedĀ Ā
(43:47) LinkedIn AdĀ Ā
(45:12) Why Electrolytes Matter for HydrationĀ Ā
(47:43) Is Seltzer Water Actually Hydrating?Ā Ā
(51:33) Final Thoughts on Hydration
Follow me here:
www.instagram.com/scienceandsoulĀ
www.instagram.com/drkristenholmes/Ā
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Ā
Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire
Linkedin Jobs - https://www.linkedin.com/soulĀ
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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) IntroĀ Ā
(01:20) Why Mindfulness MattersĀ Ā
(03:12) How to Tell If You're Being MindfulĀ Ā
(04:11) Reframing Your Life for a Healthier MindsetĀ Ā
(06:14) Embracing the Power of UncertaintyĀ Ā
(09:49) Is Mindfulness Just Being Present?Ā Ā
(12:27) Dr. Langer's Key Discovery on Human PotentialĀ Ā
(14:49) Turning Negative Traits Into StrengthsĀ Ā
(17:05) The Truth About Negative EmotionsĀ Ā
(19:38) Simple Ways to Be More MindfulĀ Ā
(22:21) The Impact of Conditional LanguageĀ Ā
(27:20) LinkedIn Jobs AdĀ Ā
(28:36) WHOOP AdĀ Ā
(29:38) Dr. Langer's Mind-Body Unity TheoryĀ Ā
(35:01) Counterclockwise Study: Think Yourself YoungerĀ Ā
(36:28) How Language Shapes Our ActionsĀ Ā
(40:12) Chambermaid Exercise Study: Think Yourself FitterĀ Ā
(43:24) More Research on Mind-Body UnityĀ Ā
(46:28) Shopify AdĀ Ā
(47:32) Taking Control of Your HealthĀ Ā
(49:01) Chronic Illness & Symptom Variability StudyĀ Ā
(52:00) How to Manage and Reduce StressĀ Ā
(54:51) Exploring the Limits of the Mind-Body ConnectionĀ Ā
(58:14) Life Lessons from Mindful LivingĀ Ā
(01:03:23) What Does It Mean to Be Human?
Follow use here:
www.instagram.com/scienceandsoulĀ
www.instagram.com/drkristenholmes/Ā
www.instagram.com/ellenjlanger
Sponsored by:
Linkedin Jobs - https://www.linkedin.com/soulĀ
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1:05:05
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1:05:05
Why Heat Improves Mental Health! How Sauna Can Help Fight Alzheimerās!
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.Ā
(00:00) IntroĀ Ā
(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/scienceandsoulĀ
www.instagram.com/drkristenholmes/Ā
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/Ā
Bon Charge - http://BONCHARGE.COM/KRISTENĀ use code KRISTEN for 15% off
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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/
UK