What if baseball’s biggest moments aren’t in the highlights? Miami Marlins Mental Skills Coach Marius Aleksa reveals the hidden tools elite athletes use to stay mentally sharp. In this episode, he shares the best techniques to stop letting your thoughts sabotage your performance, how pros recover from failure faster, and how to redefine success for yourself. Whether you’re an athlete, coach, or just someone chasing high performance, you’ll walk away with powerful mindset shifts that you can start using today. 

(00:00) Intro    

(01:24) What Does a Mental Skills Coach Do?  

(04:50) Why Baseball Is a Game of Constant Failure  

(08:24) How to Build a Process to Deal With Failure  

(14:37) Mental Performance Training for Everyone  

(17:53) How to Stay Focused Without Overthinking  

(22:01) Using High-Performance Strategies in Daily Life  

(26:00) Learning From Failure Is Critical for Improving  

(29:12) Why Your Performance Doesn’t Define Your Identity  

(36:32) Learning to Separate Work From Life  

(41:56) How to Mentally Prepare for High-Pressure Moments  

(44:53) Bon Charge Ad  

(45:59) Shopify Ad  

(47:03) Routines vs. Superstitions in Athletics  

(51:03) Mental Health Challenges in Elite Sports  

(53:07) The Real Costs of Being in the Top 1% of Athletes  

(59:19) Visualization Technique to Achieve Your Goals  

(01:04:56) How to Define Success and Celebrate Small Wins  

(01:09:19) WHOOP Ad  

(01:10:21) Staying Present During Games and High-Pressure Moments  

(01:14:28) How the Miami Marlins Stay Mentally Tough in 2025  

(01:22:15) Why the Inner Scoreboard Matters More Than Stats  

(01:24:58) How to Constantly Perform to Your Potential  

(01:29:03) What Does It Mean to Be Human?

Follow us here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

Sponsored by:

Bon Charge - http://BONCHARGE.COM/KRISTEN used code KRISTEN for 15% off

Shopify - http://SHOPIFY.CO.UK/KRISTEN 

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

SYNCH ID: 

MB01GKKU9OKMEWX

MB01UCMPV1C6M5N

Learn more about your ad choices. Visit megaphone.fm/adchoices

What if your migraines, infertility, and poor sleep could all be traced back to one ignored hormone? In this episode, Dr. Ben Bikman reveals the truth about insulin resistance and how it’s silently impacting your health. He delves into how insulin resistance fuels the most common chronic diseases, why ketosis might be the most effective diet to address it, and most importantly, the four pillars to reverse insulin resistance naturally and effectively.

(00:00) Intro    

(01:29) Why Dr. Ben Bikman Studies Metabolic Health  

(03:05) My Breakthrough Moment in Understanding Metabolism  

(05:31) Insulin vs Glucose: What's the Difference?  

(10:41) Insulin Resistance Is the Root of Chronic Diseases  

(11:43) How Insulin, Glucose, and Blood Sugar Work Together  

(15:54) How Fast Can You Develop Insulin Resistance?  

(19:58) How Insulin Resistance Drives Infertility  

(26:25) Insulin Resistance Causes Cognitive Decline  

(32:19) You Can Change Your Metabolic Health  

(35:44) Early Warning Signs of Insulin Resistance  

(38:18) How to Test for Insulin Resistance  

(42:00) The 4 Pillars to Increase Your Insulin Sensitivity  

(44:33) Beyond the Four Pillars  

(49:16) Hot Springs Ad  

(50:29) Fiverr Ad  

(51:31) What Makes a Metabolically Healthy Meal?  

(54:55) Is Diet Soda Good for You?  

(59:08) The Power of Time-Restricted Eating  

(01:05:07) Time-Restricted Eating vs Intermittent Fasting  

(01:10:02) How Long Should You Fast?  

(01:14:26) WHOOP Ad  

(01:15:27) The Role of Protein in Insulin Resistance  

(01:19:51) Athletes Handle Carbohydrates Differently  

(01:22:19) GLP-1 and Carb Response Study  

(01:28:31) Can the Keto Diet Help Control Carbs?  

(01:32:12) How to Get Into Ketosis Safely  

(01:38:40) How Long Should You Stay in Ketosis?  

(01:42:25) What Does It Mean to Be Human?  

Follow us here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

You can follow Dr. Ben Bikman here:

www.instagram.com/benbikmanphd 

www.insuliniq.com 

twitter.com/BenBikmanPhD

Sponsored by:

Hot Spring Spas - https://www.hotspring.com/soul 

Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

SYNCH ID: 

MB01GQIN2ZGICZY

MB01ZE8RUCIJHTA

Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you living life on your terms—or stuck in mental patterns that keep you stressed, anxious, and burned out? Neuroscientist Dr. Anne-Laure Le Cunff reveals how to break free from the scripts that quietly control your decisions. In this powerful interview, she shares science-backed tools to overcome stress, reframe anxiety, and turn procrastination into productive momentum. Whether you’re battling workplace stress, struggling with motivation, or seeking personal growth, this episode is your blueprint for rewiring your brain and reclaiming your focus.

(00:00) Intro    

(01:14) Dr. Le Cunff's Thesis for Living Well

(03:12) How Emotions Affect Your Brain and Physical Health

(06:25) Why Dr. Le Cunff Left Google to Pursue Neuroscience Research

(11:51) How to Balance Career Ambition with Mental Well-Being

(14:59) The Three Life Scripts We Keep Repeating

(18:26) The Truth About Finding Your Passion

(20:04) Do You Really Need a Life Purpose?

(22:25) How Passion, Purpose, and Identity Are Connected

(24:32) Using the PACT Model for Life Experiments

(29:07) Why Growth Loops Drive Successful Experimentation

(31:28) Anxiety vs. Stress: Key Differences and How to Cope

(32:29) How to Reframe Negative Emotions Like Procrastination

(34:41) Is Procrastination Ever Beneficial?

(36:42) Why You Procrastinate and How to Stop

(38:27) Bon Charge Ad

(39:33) WHOOP Ad

(40:35) The Health Risks of Hustle Culture

(42:55) How Embracing Imperfection Improves Your Mental Health

(46:26) Why Human Connection Is Essential for the Brain

(48:49) Being Introspective in a Fast-Paced World

(51:31) Shopify Ad

(52:35) Why Uncertainty Feels Overwhelming and How to Manage It

(55:06) The Power of Affect Labelling

(57:33) Process Difficult Emotions with Affect Labelling

(01:00:26) Why Everyone Should Learn to Ask for Help

Follow us here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

www.instagram.com/neuranne/ 

Sponsored by:

Bon Charge - http://BONCHARGE.COM/KRISTEN used code KRISTEN for 15% off

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

Shopify - http://SHOPIFY.CO.UK/KRISTEN 

SYNCH ID: 

MB01SJLMGWXWLPU

MB01BQYXRDJ36OH

Learn more about your ad choices. Visit megaphone.fm/adchoices

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  

Follow us here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

Sponsored by:

Linkedin Jobs - https://www.linkedin.com/soul 

Fiverr - https://fvrr.co/kristen  use code KRISTEN for 10% off your first hire

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

SYNCH ID: 

MB01YEDYY67JYF0

Learn more about your ad choices. Visit megaphone.fm/adchoices

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

Follow us here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

Sponsored by:

Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

Linkedin Jobs - https://www.linkedin.com/soul 

SYNCH ID: 

MB01WPAJKZYV8DG

MB01MHNWO2AZEMR

Learn more about your ad choices. Visit megaphone.fm/adchoices

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

Follow me here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

Sponsored by:

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

Fiverr - https://fvrr.co/kristen use code KRISTEN for 10% off your first hire

Linkedin Jobs - https://www.linkedin.com/soul 

SYNCH ID: 

MB011U7XZUZWTHG

Learn more about your ad choices. Visit megaphone.fm/adchoices

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?

Follow use here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

www.instagram.com/ellenjlanger

Sponsored by:

Linkedin Jobs - https://www.linkedin.com/soul 

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

Shopify - http://SHOPIFY.CO.UK/KRISTEN 

SYNCH ID: 

MB01M8FADOOETUR

Learn more about your ad choices. Visit megaphone.fm/adchoices

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:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

Sponsored by:

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

Bon Charge - http://BONCHARGE.COM/KRISTEN  use code KRISTEN for 15% off

Fiverr - https://fvrr.co/kristen  use code KRISTEN for 10% off your first hire

SYNCH ID: 

MB01KRPNTA1XMXP

Learn more about your ad choices. Visit megaphone.fm/adchoices

CrossFit Legend, Annie Thorisdottir has been one of the Fittest Women on Earth for the last 14 years. In this inspiring episode, she sits down with Dr. Kristen Holmes to share her full CrossFit journey– revealing why she first fell in love with the sport, her difficult decision to boycott the 2025 CrossFit Games, how she’s stayed elite through injuries & kids, and her future in CrossFit. Whether you're an athlete, a parent, or just trying to get stronger, Annie’s journey will leave you motivated to keep pushing.

(00:00) Intro  

(01:30) How Annie Thorisdottir Turned CrossFit Into a Career  

(05:36) Finding Purpose in CrossFit  

(09:01) The Impact of the CrossFit Community 

(09:59) What CrossFit Taught Annie Thorisdottir About Herself  

(12:38) Overcoming Injuries Throughout Her Career  

(15:19) Rethinking Training and Recovery  

(18:22) Using Data to Optimize Her Performance  

(20:22) The 3 Keys Behind Annie Thorisdottir's Success  

(22:49) Annie Thorisdottir's Worst CrossFit Games Experience  

(27:38) Lazar Dukic & Why Annie Boycotted CrossFit Games 2025  

(30:03) CrossFit Athletes Deserve Better Safety  

(32:57) Annie Thorisdottir's Future in CrossFit  

(35:37) Will Hyrox Replace CrossFit?  

(37:18) Shopify Ad  

(38:22) WHOOP Ad  

(39:23) Becoming a Mom as a Professional Athlete  

(40:15) Annie Thorisdottir's Birth Story  

(44:41) Battling Postpartum Depression  

(48:09) Rebuilding Fitness After Giving Birth  

(50:43) Finding the Dark Place and Pushing Your Limits  

(54:48) Returning to CrossFit After Motherhood  

(55:26) Advice for Other Women With Postpartum Struggles  

(59:11) The Fitness Exercises Every Woman Needs 

(01:03:17) Women Need to Train Differently Than Men  

(01:07:40) Breaking Down Barriers in Menopause  

(01:13:32) What Does it Mean to Be Human?

(01:14:14) Fiverr Ad  

Follow us here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

www.instagram.com/anniethorisdottir

Sponsored by:

Shopify - http://SHOPIFY.CO.UK/KRISTEN 

WHOOP - https://join.whoop.com/gb/en/SCIENCE/  

Fiverr - https://fvrr.co/kristen and use code KRISTEN for 10%

SYNCH ID: 

MB01OSYJJULRAMV

MB010APS9ZI8QRW

Learn more about your ad choices. Visit megaphone.fm/adchoices

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  

(29:25) WHOOP Ad  

(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  

(52:17) Fiverr Ad  

Follow me here:

www.instagram.com/scienceandsoul 

www.instagram.com/drkristenholmes/ 

Sponsored by:

WHOOP - https://join.whoop.com/gb/en/SCIENCE/ 

Linkedin Jobs - https://www.linkedin.com/soul 

Fiverr - https://fvrr.co/kristen and use code KRISTEN for 10%

SYNCH ID: 

MB01R19Z5NVNQWS

Learn more about your ad choices. Visit megaphone.fm/adchoices