YouSaid · the spoken record

Kristen Holmes

lines on the record: 127
first: 2024-01-04
most recent: 2024-01-04
sittings or episodes: 1
sources: podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

“You need to show up every single day with quality, right? And being willing to apply yourself in a way that is going to create the output that leads to the kind of quality that allows you to replicate performance levels. And it's about learning and development. And it wasn't about an opponent, right? And that's why teams underperform, right? That's why individuals underperform is they've got this arbitrary kind of metric that they're like team that they want to beat, that they're focused on, right? Or person that they want to beat, that they're focused on. Instead of looking, okay, what is my bar? Like, and going back to that question, am I actually living my values? Everything kind of works itself out if you can just do that.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“I stopped competing a decade and a half ago. Like we wouldn't even, you know, my team at Princeton, like these are just little things. But when we talk about going back to an infrastructure to support your values, like we didn't even list our opponents. Like I didn't want them thinking about how I didn't want them like changing how they acted throughout the week, how they trained, the quality, what they did behaviorally based on our opponent. That didn't matter, right? If you want to perform consistently,”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“And I think that's where folks kind of get it wrong is they're like, I want to run a 10K. And then what happens after you run the 10K? And I use that principle in my life. Like I'm not, it's like I'm always just trying to live my values. And I don't evaluate success on like achieving something. It's all about my scorecard is am I living my values to my fullest? Like that to me is a win. And that's how I value my environment when I was coaching collegiately. It was like, are we living our values? When you do that, you kind of always win, you know? Has a kind of second order effect in terms of how you think about competition, right? Like that's another area where I don't compete.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“This looks like in action? Like, what are the things that I can do, that I can practice to live these values? And then it's having an outlet for those things. What kind of things do I need to do? Like my PhD, that's not a goal. I don't have any goals. Like goals are total BS in my view. It's like living your values. Like my PhD allows me to live my values of a growth and impact, right? If I want to be, if I want to impact health at scale, I need to have the credibility. I need to know how to run experiments. I need to be a scientist, right? And so it's not, yeah, I'm reaching this goal of getting a PhD, but it's allowing me to live my values of growth and impact.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“So, growth, impact, tolerance, compassion, and presence. Those are my top five values. And I meditate on those. Whenever I'll look for, I have some of my favorite authors that have written extensively about all those different things, like, you know, James Baldwin on Compassion and Tolerance and Ayn Rand on Impact and Growth. I love her work. But yeah, I mean, I think really connecting to what do those beliefs and values actually look like in action, right? If I don't know what growth looks like, if I don't know what tolerance looks like in action, how do I actually play that out in my day to day? Right. So you have to write about it. You have to internalize it. And then you have to practice that behavior, right? So in my Evernote is I have a kind of like, what is...”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Oh, just like pen and paper. I mean, I have, yeah, I mean, I Evernote, you know, I revisit this quarterly, you know, what do I value? What do I care about? How do I want to spend my time? And that has been the basis for which I make all my decisions”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Actually, think enough about that. There's so many distractions in this world. I mean, we can just drown ourselves with just stuff that is just coming at us content all the time. And we can't discern. We haven't done the work to be able to discern what is actually important to us. Like we don't have the capacity to direct our thoughts and our attention in a way that's rewarding, right? Because we haven't built that skill or that muscle. So I think like getting that under control is another way is like really figuring out what is my relationship with technology. Like what do I want that to be? You know, how do I actually want to spend my time?”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“So, those two things I would say is the place to start. And I think the downstream effect of just those two things is pretty profound. And then I think in parallel, just figuring out who do you actually want to be in the world? What do you want your identity to be? And I don't know that people.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Keep it within a 10 hour time frame. Eat all of your calories within a 10 hour time frame and try to leave a couple hour buffer between when you intend to sleep and your last calorie. Like just those two things are pretty low barrier to entry, right? And that will increase mood. You'll improve your body composition, right? Just by narrowing that window, you will, you know, all that affects that we talked about in terms of the cardio metabolic effects from just stabilizing sleep wait time, the mood effects from stabilizing sleep wake time that will back you into having a better relationship with light, right? Which we know light is at the core of human health and functioning.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“I'm going to say it sleep time, like wake up at the same time every day and get as much as light as humanly possible. Within that will set the tone for the rest of the day and put you in a position where you can fall asleep The second thing is I would consolidate your eating window”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. And I think that's a lot of the work I'm doing right now is trying to figure out what is that actual taxonomy though if someone really wants to make change where do they start”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Help my athletes understand the why, their personal why. Like, why were they showing up every single day to the field? How is that attached to their individual values? Not my team values, to their personal values, right? And then I made the environment challenging, right? So they get excited about the work that they're doing every day, right? And I try to do that on an individual level. And that's why a lot of teams underperform, frankly, is that they don't understand leaders don't understand the relationship between appraisal and perception. Like I literally think if you can understand that and you've written a book about it, right? So people can read this book. And if leaders can adopt and understand the importance of setting, of creating infrastructure where you tap into the person's individual values and how that relates to the task, you have motivation. Like you will, you will.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Perfect. I love that. Yeah. That's beautiful. And I think that holds up clearly. I say one of the reasons why I think my teams were always so successful is I just deployed that principle over and over again in my environment”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah, yeah, definitely. I mean, this is well understood, right? In the field of psychology and physiology, that, yeah, we all have potential motivation in the two things that move around is how we appraise the situation and how we perceive it.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“I mean, I think it's understanding. How do we actually produce energy, right? Because that's really At the core of what motivation is, right? It's It's the energy, right? And a couple things influence our energy production or put a ceiling on motivation. It's called appraisal. So how relevant we think a task is. And then how we are perceiving the task. Is it hard? Is it easy? Is it challenging? Right. So appraisal and perception are going to work together to put a ceiling on your potential for motivat”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“And it's hard to kind of move around our mindset. But if we can just kind of attend to some of these physiological and psychological things, we can actually start to take more control of our mindset. So I think a lot of times, and this is, I think frustrating in the field of psychology, we talk about how we talk about gross mindset without actually talking about the behaviors that actually underpin that. And that's, I think, a lot of the work that I'm trying to do is that there's these core influences, physiological and psychological, that if we can understand and build an infrastructure to allow those kind of behaviors to come to life in our everyday, we're in a position then to have like a growth mindset, right? But without that foundation.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Think provide a foundation, right? So a lot of the physiological stuff that we're talking about, the circadian stuff, the sleep stuff, the recovery stuff, right? The stress management, you know, when we're eating our food, how we're training, right? All of these things kind of position us to, I think, leverage our mindsets in a way that is the most productive, right? When we're not kind of taking care of these physiological things, you know, we don't feel like we have purpose. We talked about this. We don't feel the skills and resources to do the things that we want to do in our life. It's really hard to talk ourselves into a better future.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. And I think our life circumstance kind of certainly can tilt us in one direction or another, but I do think that we have a genetic predisposition to, you know, the cup is half empty versus half full. You know, I think there's something to that research in that literature. But all the things that we're talking about.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, I think it relates to just our, you know, whether or not we feel that growth in the future is possible. Do we feel like we have the potential to grow and to learn? And do we feel optimistic about the future? I mean, that's really what. Mindset is, right? And you can imagine if you don't feel optimistic about the future, you don't feel like growth is possible, you feel really limited in your capabilities, right? And you feel limited in your happiness. So I think that, yeah, there's, I think, a really strong connection between Know believing that the future is positive and that is going to manifest in a measure like heart rate variability. It's going to manifest physiologically.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, I think what the research says is that actually. Receiving gratitude has the most powerful effect on our mood and our feelings of well-being. So if I were to receive a thank you letter, for example, and really internalize that, that's going to have the biggest long-term effect on my feelings of well-being. But there's also great research that shows giving thanks as well and expressing gratitude also has lots of positive implications for our psychological functioning.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“There's no question that sedentary behavior, you know, I think where we go wrong is we think I can wake up and work out for an hour. And then that gives me license to sit for the rest of the day. But we know that for individuals who are sitting for more than four hours in a row, so consolidated sitting for four hour blocks is associated with increased mortality rates. So four hours of sedentary behavior, which consolidated, right? So the ideal protocol, if we want to basically Improve all these parameters of health that we're talking about, specifically heart variability. You want to break up your sedentary time. So every half an hour to an hour, you'd want to get up, move around for five minutes or so, and then get back to your work.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Nervous system, right? There is definitely a way to train to do that. And what I just described will kind of get you there roughly. So we talked about time restricted eating or stopping our feeding window three times three hours before we intend to sleep. Huge, no alcohol, obviously, again, if we're interested in optimizing our ability to adapt to environmental stress, that is and improve our hurry variability. Really important we abstain from alcohol. And then I would say, you know, spending sufficient time in bed is going to be really important that is not accumulating sleep debt. That's the laundry list.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yes, absolutely. So I can go down a very deep rabbit hole in terms of optimal training protocols. But in sum, we want to make sure that we're polarizing our training in that we're doing five, which is kind of max effort where we're out of breath a couple times a week, two to three times a week. And then we want to do zone two, which is kind of just a low level, you know, 60% of our max heart rate. We want to do that for 200 to 300 minutes per week, which I know sounds like a lot. The recommendations, 150 minutes, I think it's a little, I don't think that's enough, frankly, but if we're talking about optimizing heart rate variability, that would be the protocol. We want to strength train a few times a week. That would be a way to maximize interplay between the cardiovascular and the”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Want to get lots of protein bias early in the day. Stop eating a few hours before bedtime and make sure you're hydrated throughout the day.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“All of these things are going to impact inflammation and cortisol, like all of the things that are kind of circulating in our body that we need to be circulating. And we're not doing some of these behaviors. They're not circulating in our body, which have negative downstream effects. You want to mitigate stress throughout the day. So stress is not bad, but we need to proactively manage bouts of stress with appropriate levels of rest. right when we are going going going and we can only sustain that for so long so just being proactive with stress rest cycles throughout the day really important as we go we want to eat a bulk of our calories in the morning you know lots and lots of protein We want to make sure that we get lots of protein. I think folks don't probably get enough protein.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Variability thing. So there's definitely some things that will directly impact your heart variability, sleep wake time. So stabilizing when you go to bed or wake up, wake onset being kind of the number one priority. You want to wake up at a regular time every single day. You want to get a huge bulus of light as soon as you wake up. You want to get a lot of natural light during the day.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Which is kind of a lot. Yeah. The average on the platform, you know, from the 20 to 30 year olds is somewhere in the tune of kind of 65, 70, 30 to 40 year olds, a little bit lower, 40 to 50s, kind of in the 50s range, I think. So definitely gets.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“The only thing that I think we can say, and I think how people need to think about it, is when you come on to the platform, for example, you're going to get your heart variability. You're going to develop a baseline. And I think what people need to understand is that every behavior, every choice you've kind of made leading up to that moment is going to determine like your baseline hearty variability. So if you drank and take drugs and have a lot of childhood trauma, that might actually yield a lower baseline heart variability relative to your own potential, right? So it's very hard to compare because of all of that, but then just genetics, heart size, gender, like all of those things, a biological sex, all those things have an impact on your heart variability, on your baseline. So you don't want to compare. There's no good.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“So it's all based on genetics, it's really tough, right? Because I don't know what your heart rate variability was when you were born, right? So I don't know like what your potential. Heart rate variability is, and I think that's”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I know. In all other cases, it is. But in the case of heart reariability, it's very counterintuitive. And what's great is hearty variability is modifiable To a degree.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“More variability, the better. So higher hearty variability should be correlated with better adaptation to environmental stress.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“That makes sense. So you're able to respond and react to environmental stress and kind of a more high performing way, I suppose, is the best way to say it. So heart variability is kind of a measure of that ability to adapt to your environment in a functional way.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“It's most simply the time interval between heartbeats and it's a function of the heart, but it originates in the automatic nervous system. And as we talked about the autonomic nervous system, it has two branches the parasympathetic and the sympathetic. Parasympatic threats and digests. Sympathetic is, you know, fight or flight. And they're both competing to send signals to the heart. When you are super recovered, your heart is going to be responsive to both branches of that automatic nervous system in a very kind of dynamic way. So whatever you want to do and what's happening in your environment, you're able to basically make a match the more recovered you are.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“And I don't know that women seem to have women want to maybe snay up and snuggle and talk a little bit more after sex. But guys, it seems get sleepy and want to fall asleep.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I think the oxytocin is about connection Right. So I think that's, and that might be why we see these strong effects when you're having sex with a partner or a spouse. Is that you're getting this benefit of this beautiful connection with your partner and spouse provided it goes well? And then you release this oxytocin, which is kind of makes you feel connected and safe. And so all of those, I think that kind of condition helps, I think you fall asleep and potentially stay asleep.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“So after, so it depends. If you ejaculate, then you will then release oxytocin. Which is kind of a calming. Chemical. So guys, typically after they ejaculate, feel sleepy because of the release of oxytocin.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“They sure are. They are. I should say that it is completely optional to track so people can opt into tracking these things. Again, it is completely de-identified. We have no. Ability to know who's doing what in terms of journal tracking and behaviors. But yeah, so we don't actually see any big effects with masturbation and any markers of sleep and recovery. So no strong effects there.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“I mean, that, all right, I should say a partner like a spouse or a boyfriend or, you know, someone you're consistently with. We're talking about, I guess, not one nightstance. Sorry, I should have clarified it.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, we just actually haven't published it yet. So, this is preliminary data. But people who are reporting that they're having sex before bed. So within a few hours of when they intend to sleep with a partner have better markers of sleep and recovery.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. And I'm so grateful that I think folks are finally realizing that sleep is the greatest natural performance and answer that we. And that is certainly super evident in all the research that we're doing.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“I know it's, yeah, I mean, when we think about Know sleep, it's we're not getting better at it as a society. And I think we're kind of coming at this conversation from the wrong lens. You know, we're telling folks just to spend more time in bed without addressing the behaviors that are actually enable us to fall asleep and stay asleep. To me, that's the conversation. And it's not about spending more time in bed. And yeah, that might be what needs to happen, but it's about you're not going to get there for folks who are not thinking about all the circadian things that we're talking about. And, you know, some of the environmental stuff, the cold dark, the quiet, yes, that matters. But at a foundational level, I think folks are not engaging in the behaviors that are going to enable us to pay down the sleep deprivation.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“It's very well established that the more sleep that you're carrying, the more accident prone you are, the more risk you're going to take. And yeah, we see this in the medical field. We see this in just car accidents. Yeah, the list goes on and on”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“More than teams who are lacking psychological safety. So, this is like a really important concept, but I don't think a lot of people talk about. But when we go back to this concept of the principle of non-neutrality, right? And what are behaviors that promote, enable you to live your values and kind of show up as your best self as consistently as possible? Minimizing sleep debt is right there at the top of the list.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“You just adapt to that lower level of functioning. But everyone around you can feel it, right? Just with how you hold your face, how you emote, the kind of eye contact you make, how tolerant you are. And you think about how sleep deprivation, you know, and I think this is really what this research surface is. It's just, it's not just sleep deprivation just doesn't impact me, right? It's going to impact every single person I come in contact with. And from a business perspective, just from a sheer like numbers perspective, Google did a study called Aristotle and they looked at a bunch of different metrics related to team performance. And what emerged in that study is being most predictive of team performance was the degree to which the team had psychological safety, felt safe in their environment to kind of show up as their true self. And they brought in to the tune of $4.5 million.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“How safe you feel to show up in your environment as your true most authentic self? And what we saw is, again, for every 45 minutes of sleep that the leader had, there was a significant decrease in psychological safety of the direct reports. So they felt less safe in their environment to show up as their true self when their leader had 45 minutes of sleep debt accrued. And some of these folks were carrying a couple hours of sleep debt. And there was a linear relationship between the amount of psychological safety and the amount of sleep debt the leader had. So what was so interesting, and I think compelling about this research, is that the leader had no idea they couldn't perceive their own cognitive, physical, and emotional declines, right? But that's what's so insidious about sleep deprivation is that you can't really tell when you're operating at a lower level.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Think equal distribution between men and men and women. And what we saw was for every 45 minutes of sleep debt accrued in these business leaders, we saw a five to ten percent decrease in next day executive function. So the leader's ability to make decisions in the presence of sleep debt gets worse the more sleep debt you accrue. We did a follow up study, and this one was wild. So we basically looked at it was roughly, it was about 70 business executive CEO types, and we looked at all of their objective markers of sleep debt being one of them. And we look at the psychological safety of their direct reports during team meetings”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“So that's basically what you need versus what you actually got. And that's highly individual, right? And that's one of the kind of beautiful things on the Woo platform is that we learn your body. We learn how efficient sleeper you are. We learn what your optimal sleep wake time should be. And we basically tell you how much time you need to spend in bed. So a lot of the work that my team has done specifically at Woop is to try to understand what is this relationship of sleep debt to other performance metrics that we care about, right? That tell us a story about someone's ability to kind of function in their environment. And one of the studies that we did was looking specifically at business executives, so CEO types. And we basically looked at this one was a six-month study looking at two different cohorts.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, there's a relationship, you know, we know that with every 45 minutes of sleep deprivation accrued on the Woop platform, we see a 5 to 10% next day decrease in mental control. Executive function. So we measure this with an MBAC and a stroop. So these kind of performance tests to measure executive function. And we see for every 45 minutes of sleep data accrued, we see up to 10% decrease or decline in next day executive function.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“So basically, like when you're crying, you kind of do that double, double inhale, ball bend, extended exhale. But that like reduces stress in the moment in a really powerful way. And if you do that Ten times, you end up activating the parasymbic branch. So you're reducing your heart rate. and kind of doing that throughout the day is a great way to mitigate negative stress accumulation.”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT
“Like your system is having to work so much harder to maintain homeostasis because you're doing exactly the opposite of what your body wants to do. So all the kind of biological preferences are being bypassed, right? When you're up during the biological night. So to pay down some of that stress, you know, these many moments of deactivation are absolutely critical for that population. So that means just literally taking 30 seconds where you're doing the physiological sigh, for example, which we know has emerged as being the most efficacious breathwork technique in the moment to reduce not only in the moment anxiety and stress, but actually, you know, your perception of anxiety and stress like in the future. What is that sunny? Physiological side, it's basically a double inhale followed by an extended exhale. Perfect. That's exactly right”
2024-01-04 · The Diary of a CEO · The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes · IDENTIFIED FROM THE TRANSCRIPT