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
(00:56) Cold Therapy: Real Benefits or Viral Trend?
(03:37) Understanding Hormesis and Its Benefits
(05:16) Medical Guidance for Safe Cold Therapy Practices
(06:52) Exploring Cold Therapy Methods: Cold Showers, Ice Baths & Winter Swimming
(08:30) Start Taking Cold Showers at Home
(10:34) Cold Showers Safety Tips and Best Practices
(13:01) How to Start Cold Plunges or Ice Baths
(16:08) The Science Behind Ice Baths
(18:07) Do Ice Baths Limit Muscle Growth?
(19:14) Get Started with Winter Swimming
(21:01) Essential Gear and Safety Tips for Winter Swimming
(22:51) Always Listen to Your Body in Cold Water
(23:57) Practice Consistency Not Intensity
(24:55) Cold Plunging for Different Ages
(25:19) Should Women Practice Cold Therapy?
(26:52) Is it Safe to Take Ice Baths During Pregnancy?
(27:58) LinkedIn Jobs Ad
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(30:35) Cold Water Immersion: How it Reduces Inflammation
(32:32) What Happens to Your Body in Cold Water?
(34:15) How Cold Shock Proteins Enhance Recovery
(35:58) Using Cold Therapy for Stress Relief and Better Sleep
(40:23) Cold's Impact on Cognitive Function and Emotional Health
(44:44) How Cold Therapy Affects Your Hormones
(47:32) Can Cold Plunges Help with Weight Loss?
(51:35) Final Thoughts on Cold Therapy: Make it Work For You
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54:42
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?
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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
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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
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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
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Sponsored by:
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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/
Netherlands