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  

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(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  

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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  

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(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  

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Trauma can happen in minutes, but its effects can last a lifetime. In this powerful episode, Dr. Kristen Holmes explores how unresolved trauma affects the brain, body, and even your nervous system. Learn science-backed strategies to finally heal your emotional wounds, rebalance your body, and reclaim your mental and physical well-being. Whether your trauma is recent or years past, this episode gives you the recovery tools to finally begin healing.

Reflection questions to accompany the episode can be found here: https://tr.ee/LHs6nazdjZ.

(00:00) Intro

(00:54) Are You Ready to Heal?  

(02:29) How Trauma Affects Everyone  

(04:45) Understanding Trauma: What Is It?  

(07:58) Start Your Trauma Recovery with HEAL  

(08:52) Trauma Changes the Heart and Autonomic Nervous System  

(12:10) Restoring Safety in Your Autonomic Nervous System  

(14:46) How Trauma Drains Energy and Impacts Mitochondria  

(15:45) Boost Your Energy with Light and Nature  

(19:58) Create the Right Mindset to Sleep Better  

(26:05) Why Processing Emotions Is Key to Healing  

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(31:59) How Trauma Robs Us of Our Sense of Self  

(35:14) Rebuild Self-Trust Through Solitude  

(38:58) John O'Donohue's Poem on Love  

(39:32) How Childhood Trauma Impacts Our Adult Relationships  

(41:33) Forgiveness Is the First Step to Self-Love  

(44:08) How to Build Healthy Relationships  

(45:19) Get Started with the HEAL Framework  

(46:24) “The Journey” by Mary Oliver  

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What if aging didn’t have to mean physical or cognitive decline? Dr. Vonda Wright is a nationally recognized orthopedic surgeon, specializing in mobility, aging, and bone health. In this episode, she reveals why osteoporosis is showing up in young women, the dangers of a sedentary lifestyle, the pre-diabetic health epidemic, and most importantly she shares how anyone can change their lifestyle to combat these issues and age better.

(00:00) Intro

(01:10) Bon Charge Ad

(02:38) Dr. Vonda Wright's Philosophy on Aging

(08:45) Normalizing Active Aging

(13:23) Health Expectancy vs Life Expectancy

(15:15) Lifestyle Changes that Most Impact Aging

(16:56) Treating the Whole Patient, Not Just the Condition

(19:48) How to Get Motivated to Exercise

(23:25) Why Are Bones Important?

(27:40) Simple Habits for Stronger Bones

(30:15) Why Everyone Should Lift Weights

(31:56) Health Risks of a Sedentary Lifestyle

(33:39) How to Reverse a Sedentary Lifestyle

(35:46) The Danger of Prediabetes

(39:39) Prediabetes is Becoming a National Crisis

(42:27) Use Data to Build a Healthier Life

(44:30) Dr. Wright's #1 Health Habit: Prioritizing Sleep

(46:23) What Research Says About Sleep and Exercise

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(52:26) Importance of Aerobic Base Training

(56:28) How Much Cardio Base Training You Need

(59:13) Bone Health and Osteoporosis in Young Women

(01:01:49) How Breastfeeding Affects Bone Health

(01:03:28) Prevent Osteoporosis with Estrogen

(01:08:06) What is Sarcobesity?

(01:11:02) Dr. Vonda Wright's Strength Training Routine

(01:13:25) Strength Training for Performance vs Longevity

(01:14:44) Frozen Shoulder and Menopause

(01:16:43) What is Musculoskeletal Syndrome of Menopause?

(01:22:50) How to Get Healthier Starting Today

(01:30:21) What Does It Mean to Be Human?

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What if your biggest health risk isn’t food, stress, or exercise, but how you sleep? Dr. Kristen Holmes has spent years studying the data behind sleep and now reveals the science-backed truth about sleep and your survival. If you’ve ever struggled to fall asleep, find yourself waking up in the middle of the night, feel constantly sleep deprived, or just want to sleep better, this is an episode you can’t afford to miss. 

(00:00) Intro

(01:15) It’s Time to Take Sleep Seriously

(03:49) Dr. Holmes' Personal Sleep Struggle and Lessons Learned

(10:11) Sleep Cycles: How Much REM Sleep Do You Need?

(11:49) Top Sleep Disruptors to Avoid

(14:24) Why Sleep Is So Important

(16:09) Irregular Sleep Can Harm Your Body

(17:29) Mental Health Benefits of Regular Sleep

(19:16) Sleep Deprivation Disrupts Your Hormones

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(25:12) Circadian Rhythms' Role in Sleep

(26:57) Why You Naturally Feel Sleepy

(28:26) Do Women Need More Sleep Than Men?

(29:55) Being Active Improves Sleep Quality

(30:45) How to Find Your Natural Sleep Pressure

(37:08) Good Sleep Habits Boost Melatonin Naturally

(39:09) Manage Your Stress to Fall and Stay Asleep

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Conventional psychiatry isn’t working for the millions of people that suffer from treatment resistant mental illness worldwide. Harvard Psychiatrist, Dr. Chris Palmer knows this better than almost anyone, from both his professional experience and seeing his own mother struggle with it. But there may be a light at the end of the tunnel. After seeing startling results in his own patients, Dr. Palmer is calling for a fundamental shift in how we think about and treat mental illness: through our metabolism. 

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(00:00) Intro

(01:23) Dr. Chris Palmer's Book Dedication  

(03:02) His Mother's Struggle With Mental Illness  

(06:13) "She Never Got Better"  

(08:40) Why Dr. Palmer Became a Psychiatrist  

(10:08) Success Rate of Treating Psychotic and Bipolar Disorders  

(12:02) Treating Depression With SSRIs  

(13:04) Rise in SSRI Use With Age  

(15:05) How Well Do Antidepressants Work?  

(16:39) Treatment-Resistant Depression  

(18:47) Conventional Approach to Treating Mental Illness  

(22:28) Overprescription of Medication  

(25:39) Can Brain Scans Help Treat Mental Illness?  

(31:04) Misconceptions About Mental Health  

(31:20) Trigger Warning  

(31:41) Can Trauma Cause Mental Illness?  

(33:32) Adverse Childhood Experiences  

(35:11) Treating Trauma Alone Doesn't Resolve Mental Illness  

(38:08) Shopify Ad  

(39:11) WHOOP Ad  

(40:24) Link Between Diet and Mental Health  

(42:02) Dr. Palmer's Experience With Metabolic Syndrome and Mental Illness  

(46:12) Connection Between Sleep and Psychological Functions  

(48:57) Bringing the Keto Diet to His Patients  

(50:29) Patient Case Study 1: Years of Depression and Suicidal Thoughts  

(55:47) Patient Case Study 2: Schizoaffective Disorder  

(01:02:34) How Many Patients Have Both Mental and Metabolic Disorders?  

(01:05:39) Using GLP-1 Medication for Mental Illness  

(01:06:59) Is There a Link Between GLP-1s and Suicidality?  

(01:07:57) Finding the Right Dosage  

(01:10:10) Role of Medication in Treatment  

(01:12:50) Disagreement Over Best Lifestyle Diets  

(01:17:08) Current Studies on the Keto Diet  

(01:19:43) Different Impacts of the Ketogenic Diet by Gender  

(01:24:21) What Does It Mean to Be Human?  

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The pace of modern life often leaves us feeling rundown and exhausted. But there’s a simple solution many of us overlook: living within your circadian rhythm. The small habits of when we eat, sleep, exercise, socialize, and get light have an outsized impact on our health and energy. Circadian expert, Dr. Kristen Holmes breaks down how to harness the power behind these circadian behaviors to live a healthier, more aligned life. And best of all? They’re all free habits that are within your power to control right now.

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(00:00) Intro

(01:31) How Circadian Health Can Improve Your Life  

(03:20) Circadian Rhythms in the Modern World  

(04:47) What Are Circadian Rhythms?  

(06:09) How Circadian Misalignment Affects the Body  

(09:09) Prioritize Circadian Health to Reach Your Potential  

(10:44) The Importance of Light Behavior  

(12:09) Get Natural Light Within 20 Minutes of Waking  

(15:14) How Light Influences Sleep-Wake Consistency  

(18:18) Why We Haven't Adapted to Blue Light at Night  

(21:00) How Circadian Habits Impact Melatonin Production  

(23:39) When Circadian Disorders Require Medical Help  

(25:28) WHOOP Ad  

(26:40) Huel Ad  

(27:48) What Is Time-Restricted Eating?  

(31:47) Time Your Exercise and Socializing  

(35:23) Take Control of Your Life with Circadian Health  

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For years, Dr. Stacy Sims has fought to break the male-dominated mindset in health and fitness, so that women are represented in the science. Now, she’s ready to share what the research actually reveals about women’s bodies and performance. If you, or the women in your life, want to know what your period says about your health, how exercise impacts menopause, and how your eating habits affect hormones, this conversation covers that and so much more.

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(0:00) Intro

(00:00) Intro  

(01:07) Fiverr Ad  

(02:47) What Drove Stacy to Study Women's Health and Research  

(05:08) The Health Conversations Parents Should Have With Their Daughters  

(06:54) Why Exercise Physiology Is Still Male-Dominated  

(08:10) Research Design Needs to Be More Inclusive of Women  

(10:20) Anatomical Differences Between Men and Women  

(14:00) The Long-Ranging Impact When Girls Drop Out of Sports  

(15:30) Reframing Health and Performance for Girls  

(17:07) ACL Tear Prevention for Women  

(18:28) The Dangers of Women Being in a Catabolic State  

(21:23) Long-Term Consequences of the Sympathetic Nervous System Being Active  

(23:43) Hormonal Birth Control's Impact on Performance  

(29:05) Endometriosis in Women  

(30:13) The Link Between PCOS and Women's Performance  

(32:11) How Can You Create a Healthy Period?  

(34:26) How Stress Changes Your Menstrual Cycle  

(36:23) LinkedIn Jobs Ad  

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(38:57) Nutrition's Impact on Your Menstrual Cycle  

(41:23) Time-Restricted Eating vs. Intermittent Fasting: What's Best?  

(44:36) Sleep Needs for Women  

(46:02) Why Women Need a Diverse Gut Microbiome  

(48:26) Exercise Should Make You Uncomfortable  

(51:40) Is Your Base Fitness Linked to Perimenopause Symptoms?  

(52:52) Health Benefits of Heat Exposure and Sauna  

(54:01) Cold Plunges: Fad or Real Benefits?  

(57:01) What's the Best Cardiovascular Exercise for Women?  

(59:10) Is Moderate Intensity Training Undermining Your Health?  

(01:01:18) The Research Behind High-Intensity and Sprint-Interval Training  

(01:04:49) Do Women Need Low-Intensity Training?  

(01:06:44) The Role of Menopausal Hormone Therapy in Women's Health  

(01:09:34) Should Women Be on MHT if They Don't Have Menopause Symptoms?  

(01:11:14) Birth Control During Perimenopause  

(01:12:34) What Does It Mean to Be Human?  

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Are you checking all the right boxes in life, but still not feeling fulfilled? You’re not alone. Instead of focusing on empty goals, you need to build meaning into your life, so your psychological needs are being met. In this episode, Dr. Kristen Holmes will help you break that pattern and start living with purpose, by aligning your identity, your values, your behaviors, and your habits through Personal Readiness. If you’ve ever wanted to change how you show up in the world, this is the blueprint to create that new life.

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(00:00) Intro

(01:25) Embracing Personal Readiness

(03:06) Your Core Physiological Influences

(03:58) Your Core Psychological Influences and the Tactics to Fulfill Them

(05:09) Start Close by David White

(06:42) The Poem's Connection to Personal Readiness

(07:31) The Psychological Need for Purpose

(09:08) The Psychological Need for Self-Efficacy

(12:11) The Psychological Need for Control

(14:45) The Psychological Need for Connection

(17:16) How to Meet Your Psychological Needs

(18:41) Building Purpose Through Identity

(19:57) Defining Your Own Identity

(21:57) Building Control Through Values

(23:01) The Danger of Value and Behavior Misalignment

(27:06) Bon Charge Ad

(28:16) WHOOP Ad

(29:25) Building Self-Efficacy Through Anchors

(30:07) Use Your Values to Create Anchors

(31:25) Identify Your Core Anchors

(32:33) Make the Time For Your Anchors

(35:01) Using Anchors to Support Your Values and Identity

(35:42) Are Hidden Commitments Holding You Back?

(37:52) Building Connections Through Outlets

(39:51) Using Outlets to Express Your Values

(41:33) Challenges of Personal Readiness

(42:51) The Importance of Living in Alignment

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Author, poet, spiritual leader– Yung Pueblo intimately knows the power of meditation and its ability to turn your life around. In this conversation with Dr. Kristen Holmes, Yung Pueblo shares his personal struggles reaching rock bottom, how meditation started his journey to self-love, and how anyone can do the same to weather a changing life. If you’ve ever struggled with self-acceptance and wanted to develop a better relationship with yourself, or others, this is the conversation for you.

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(0:00) Intro

(1:33) Yung's Unplanned Journey Into Writing  

(3:36) Reaching the Rock Bottom Moment  

(6:42) Staying True to Yourself During Change  

(9:03) How Can You Carve Out the Time and Space to Think?  

(11:29) Yung's Path to Meditation  

(15:54) The Importance of a Flexible Identity  

(18:44) Competence vs. a Sense of Security  

(22:03) How Can You Heal Through Self-Love?  

(24:35) Compassion Through Wisdom Ventures  

(27:02) Self-Love Is the First Step  

(28:10) The Future of Meditation  

(31:13) WHOOP Ad  

(32:22) Huel Ad  

(33:15) How Do We Know We're Developing a Better Relationship with Ourselves?  

(35:29) The Experience of Being Alone  

(37:20) Radical Honesty Between You and Yourself  

(38:55) Using Radical Honesty to Withstand Societal Pressures  

(40:46) Self-Awareness to Improve Your Relationships  

(43:00) How Do We Limit Our Cravings?  

(46:06) The Challenge with Goal Setting  

(49:24) What Does It Mean to Let Go?  

(52:19) Attachments — Are They Impacting Your Relationships?  

(55:45) How Can You Start Training Your Mind?  

(58:02) What Are the Features of Wise People?  

(1:00:51) How Should a Beginner Start Meditation?  

(1:03:11) What Does It Mean to Be Human?  

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