Science & Soul with Dr Kristen Holmes

• Robert Waldinger’s Secrets To A Happy Life! Lessons from 8 Decades of Research!

  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

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  57:14
• 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 Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Shopify - http://SHOPIFY.CO.UK/KRISTEN  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire SYNCH ID:  MB01HJQ7FYUAWDF MB01Z9CSQFSPVFM Learn more about your ad choices. Visit megaphone.fm/adchoices

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  49:11
• 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    Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Huel - https://huel.com/kristen  Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCH ID MB016L9NQAGBUWU MB01RAHJYEVPN6B Learn more about your ad choices. Visit megaphone.fm/adchoices

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  54:51
• 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  Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  Learn more about your ad choices. Visit megaphone.fm/adchoices

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  54:23
• 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 Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCID: MB01QB1Y7VHHSIR Learn more about your ad choices. Visit megaphone.fm/adchoices

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