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 – how long they should be, when you should take them, and how caffeine can impact them. Discover why napping might be the game-changer you need to elevate your mental and physical performance
The episode notes can be found here: https://tr.ee/ZWsSeQCsSM.
(00:00) Intro
(00:58) The Truth About Napping
(02:55) Napping Myth 1: Napping Can Replace a Full Night’s Sleep
(05:44) Napping Myth 2: Naps Are Always Bad for Your Sleep
(10:25) Napping Myth 3: Naps Make You More Tired
(13:34) Napping Myth 4: Napping Reduces Your Need for Night Sleep
(17:10) The Mental and Physical Benefits of Napping
(20:22) How Napping Boosts Athletic Performance
(26:22) Napping to Recover from Sleep Deprivation
(30:43) LinkedIn Jobs Ad
(32:09) Fiverr Ad
(33:10) Find Your Ideal Nap Length and Time
(38:25) How Caffeine Affects Your Ability to Nap
(41:01) Best Ways to Prepare for a Nap
(44:58) WHOOP Ad
(45:59) How to Fall Asleep Faster
(52:58) Final Thoughts on Napping
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58:32
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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, Davis’ 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) Intro
(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
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1:04:25
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1:04:25
This is Why You’re 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 they’re unnecessary.
Hydration notes from the episode can be found here: https://tr.ee/CbYHZNW8jE.
(00:00) Intro
(01:08) Importance of Properly Hydrating
(03:55) Hydration Myth 1: You Need Electrolytes to Be Hydrated
(05:27) Hydration Myth 2: Your Pee Should Be Clear
(06:23) The Risk of Overhydrating
(09:18) Hydration Myth 3: Coffee Is Dehydrating
(09:57) Hydration Myth 4: You Only Need Water If You're Thirsty
(10:47) Hydration Myth 5: You Need 8 Glasses of Water a Day
(12:38) How to Calculate Your Sweat Rate
(15:19) Do You Have Salty Sweat? Here's Why It Matters
(18:02) Quiz: Are You Drinking Enough Water?
(20:08) How Much Water You Should Drink Each Day
(22:08) When You Should Drink More Water
(23:58) How Altitude Affects Hydration
(27:42) Why a Lean Body Mass Needs More Water
(29:39) WHOOP Ad
(30:41) Fiverr Ad
(31:55) Effects of Supplements, Caffeine, and Alcohol on Hydration
(33:31) Why You Need More Water When Traveling
(38:03) How Hospital Environments Dehydrate You
(40:00) Common Symptoms of Dehydration
(41:07) What Happens When You're Dehydrated
(43:47) LinkedIn Ad
(45:12) Why Electrolytes Matter for Hydration
(47:43) Is Seltzer Water Actually Hydrating?
(51:33) Final Thoughts on Hydration
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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) Intro
(01:20) Why Mindfulness Matters
(03:12) How to Tell If You're Being Mindful
(04:11) Reframing Your Life for a Healthier Mindset
(06:14) Embracing the Power of Uncertainty
(09:49) Is Mindfulness Just Being Present?
(12:27) Dr. Langer's Key Discovery on Human Potential
(14:49) Turning Negative Traits Into Strengths
(17:05) The Truth About Negative Emotions
(19:38) Simple Ways to Be More Mindful
(22:21) The Impact of Conditional Language
(27:20) LinkedIn Jobs Ad
(28:36) WHOOP Ad
(29:38) Dr. Langer's Mind-Body Unity Theory
(35:01) Counterclockwise Study: Think Yourself Younger
(36:28) How Language Shapes Our Actions
(40:12) Chambermaid Exercise Study: Think Yourself Fitter
(43:24) More Research on Mind-Body Unity
(46:28) Shopify Ad
(47:32) Taking Control of Your Health
(49:01) Chronic Illness & Symptom Variability Study
(52:00) How to Manage and Reduce Stress
(54:51) Exploring the Limits of the Mind-Body Connection
(58:14) Life Lessons from Mindful Living
(01:03:23) What Does It Mean to Be Human?
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1:05:05
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1:05:05
Why Heat Improves Mental Health! How Sauna Can Help Fight Alzheimer’s!
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.
(00:00) Intro
(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:
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Sponsored by:
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Bon Charge - http://BONCHARGE.COM/KRISTEN 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/
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