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

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“Absolutely. Managing stress throughout the day and the degree or even during the night can definitely increase your tolerance for stress. So deploying breathwork, for example, as on demand self-regulation tool to pay down in the moment stress can be and to activate the parasitic branch of the nervous system can be really powerful. So, you know, I kind of call these many moments of deactivation. So doing that proactively for folks who are in these high stakes stakes, high stress environments is an amazing strategy because lots of those folks, again, if you think about just baseline, when you are engaging in shift work and you're awake during the night, your system is humming at a kind of a stress level that is above what would be normal, 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
“Aren't committing suicide, but they're fantasizing about committing suicide. And that increases 17%. And this was more pronounced in individuals who were already vulnerable. So, kind of coming back to circadian disruption being present in 100% of mental health issues, we can see where shift workers would be extremely vulnerable to mental health issues given that their variability and we look at the whoop data, it's basically random in terms of looking at their sleep wake time. It's so variable that it's like we can't even see a pattern. It's random. Which is frightening.”
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, so there's a lot of interesting research. I mean, you know, one is just, you know, we talk about just the layperson. So getting outside of shift work, when we come back to shift work, you know, if you look at this, most folks experience social jet lag, right, which is basically characterized as a big difference between our weekday sleep schedule and our weekend sleep schedule, right? So pretty much anyone, you know, between 20 to 30 probably is, you know, kind of falls into this bucket of having social jet lag. But one of the things that we want a research study we saw looking at specifically a social jet lag in college students, they saw that for every hour of variability between week day and weekend schedules, they saw a 17% increase in non-suicidal ideation.”
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, that's a lot of the work that I do is looking at shift work, you know, trying to understand what other levers, you know, can we deploy to offset some of the impact of being awake during the biological night and time-restricted eating is a lever, you know, really thinking about when we're eating protein, you know, when reviewing light. What do the cadence of on off? So we minimize the disruption districation rhythms. I mean, the fact is like the roster size at these hospitals are just simply not big enough to be able to, I think, deploy schedules that mitigate some of the risk associated with this disrupted circadian rhythm. But it is frightening. And, you know, there is a lot of work to try to understand how we can mitigate some of the negative effects. But it's a tough problem.”
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, anyone who's up between the hours of, you know, for more than two hours, between the hours of 10 p.m. and 4 a.m. is considered a shift worker. So it's, yes, there's a lot of individuals walking around who are shift workers. But people who are literally up during the biological night, it's a huge sacrifice. We know those folks on average are going to die a 15 years sooner. It is shift work is considered a carcinogen by the World Health Organization. It's shift work is those folks make an enormous sacrifice.”
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, so that's definitely one of the circadian kind of, it definitely can disrupt circadian rhythms if we're having caffeine, you know, within. To 12 hours, I would say of when we intend to sleep, it's going to impact our sleep onset, of course. My fall asleep, but it will invariably end up disrupting or fragmenting our sleep. So we're not kind of getting into that deeper stages of sleep. We're not achieving the sleep quality that is going to allow us to wake up feeling restored and refreshed. So timing of caffeine is really important.”
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, but it kind of, and we might, and that specific data point might, we might have controlled for the 30 drinks or, you know, it's probably somewhere in the range of five drinks per night. And the average recovery reduction is 6%.”
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 see a 6% reduction in next day recovery after alcohol on average. So this is one drink to tendering, you know, it's just basically cooking at the average is 6%.”
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, yeah. I mean, we see it is, we just finished this analysis actually looking at alcohol and markers of recovery, so heart rate variability and heart rate. And literally with every drink, it is just there's a linear relationship in the decline. Like it is significant. So, I mean, yeah, we're talking even one drink will produce clinically significant reductions in heart rate and heart rate variability.”
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 mainly because it impacts sleep. It's going to impact when you go to bed and when you wake up. So I think that's the biggest impact. And I think, again, when we go back to melatonin, when you're disrupting that sleep onset offset, that's going to. Obviously, have all the downstream negative effects that we've already spoken about. So I suppose if we're drinking, we're staying out later, so we're exposing ourselves to light. So yeah, there's lots of eating later. There's other behaviors that accompany drinking that kind of pile on the negative effects.”
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 depends on who you are. And I think there's a lot of individual variability there as well. I know resperatrol is something that's talked about a lot and there's I suppose there's in wine and grapes, there's risperitrol, and that's been linked to enhanced health and well-being. But I think you'd have to drink like 10 bottles or something to get the amount of resperatrol to actually make a dense. I don't think that's the argument. So yeah, I don't know that really any amount of alcohol is going to be helpful. And we know from the literature that just one to two drinks per week can have negative implications on health. So it's actually, I don't know that any, like even in a moderate amount of alcohol is good for you.”
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, if you need alcohol to bond or to Form a connection. Probably something else going on that is unaddressed from my perspective.”
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 to live your life in the micro, which is really what we're talking about. These just many choices throughout the day. Does it support who you want to be in the world or does it not? And there's very little gray actually. And the gray are excuses in my view. And we can rationalize and make stuff up. Know all day long, right? To make ourselves feel better. But when you can step back from all of that and look at it really, you know, taking yourself kind of out of the equation and look at it from a very objective standpoint. I think a choice like alcohol becomes very clear.”
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
“But I like to think about it. I love this principle of non-neutrality, right? And this How I like to think about behaviors and how I've kind of always thought about it is if you've got a series of behaviors, we talked a lot about sleep and physiological things and you've got the psychological things and they're either going to support your values, kind of who you want to be in this world or they're not. And I think that's the lens with which I look at alcohol. You know, in what way is this supporting my values of growth and impact and presence and compassion and tolerance, you know, the things that are like core to who I want to be in this world? And I think when you look at it through that lens, the choices become really clear to me. If you're honest with yourself and you have some degree of self-awareness, understand what you care about, I think choices become a lot clearer. Like there's way, way more clarity 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
“Know requires some work, you know, in terms of making sure that you're attending to some of these non-negotiables that we're talking about. And I think sometimes it takes folks time to connect those dots and there's a lot of wonderful learning that comes with that. But I think if I can kind of help accelerate some of that wisdom and keep people from experiencing, I think some of the pain that I felt, you know, it's worth it to me.”
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 never want to project my values onto other folks. But I think that's always been like at the core of like why I do what I do is and the reason why I coached for so long is I just love seeing people like realize their potential or understand their potential knowing that we're always of course a work in progress but I just like I want like everyone to be able to wake up and feel Know be energetic and be able to really, really live the things that you care about, you know, and just in understanding, I think, the path to 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
“Yeah, I mean, I just was very competitive high-level athlete representing the US. And so there's definitely trying to understand my own body and my psychology so I could perform my potential. But there's no question that like this whole everything that underpins the work that I do is trying to understand how we can Improve our own situation so we can Self actualize and live our potential. And so that was, I always. So bad for my mom That she wasn't able to become the version. I wasn't able to realize her potential. She had so much. Believe he did this to me.”
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 I learned is that we can actually make choices. And I know that there are, you know, when you look at regions of the brain, we understand that people are predisposed. But I think there's a lot of things that we can actually control to reduce our vulnerability to some of these diseases.”
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 was so sad about that time period is, you know, I think it was well understood. You know, I think. Lot of those behaviors, I think, to re-renormalized. And I don't know that the connection between depression, you know, she was no question. She had massive seasonal effect disorder, which is one of the reasons why I'm so interested. And, you know, kind of everything related to light and just the opportunity there for health. But, you know, she had major depressive disorder. you know, was not diagnosed properly. I don't even remember, I have no idea if she ever even went to the doctor to, you know, to try to get treated. So, you know, I think the biggest thing.”
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 at a fundamental level. Just feel deprioritized, I think generally. You know, like you, you know, I think you feel. You're unsupervised, number one. There isn't a lot of supervision, you know, so you end up like really having to fend for yourself. My dad worked a lot. You know, he was definitely workaholic, such a good man, so much integrity. But I think that was his form of escape. But it kind of leads you got to figure out how to eat. You got to figure out how to do a lot of the basic stuff on your own. So you develop a lot of independence, I think, but it's hard to, you know, form emotional attachments, I think, as an adult unless you really work through that, you know, because you're afraid that you're not going to be taken care of.”
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
“Just, yeah, it just made me feel like I couldn't be the version of myself that I wanted to be. So yeah, just it's a lot of hard decisions, you know, but I let go of a lot, you know, to be able to. Create an environment and infrastructure that supported who I wanted to be in this world.”
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
“But yet, I was still hanging around with people who were engaging these behaviors. And it just was impacting me at my core. And it didn't mean that I didn't love those folks, but I had to get away. You know, and a lot of this was related to, you know, I was in an environment at a university where, you know, that was just like the norm. Like it is just wild to me how educational institutions normalize binge drinking at a level that is just so destructive. Know, and just to be, I suppose, to just be around that all the time was just really not allowing me to show up daily as the person that I wanted to be, even though I wasn't engaging in that behavior. Like it's still like.”
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 for me, you know, I grew up in a household where. Know, my mom was an alcoholic. It has a tough environment. And, you know, she ended up dying of cirrhosis. And, you know, it's not easy, you know. In that kind of environment. So I think for me. You end up It's crazy how when you live that life you end up repeating those patterns. And I think. Know, I had to. Now, even though for me personally, I made choices where, you know, I really have never drank alcohol, right? Because I saw how it destroyed my family.”
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 wanted to be able to wake up at a very simple level with as much joy and energy as I could. And I wanted to be present for my kids. And so I think folks who are engaging in behaviors that I think create a situation where I don't know how to say this without”
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
“About their desires, about their values. And I think you end up when you're fuzzy about your desires and things that you value end up, you're flinging yourself in all sorts of directions, emotionally, physically, mentally, right? And I think that's kind of the project is figure out what you care about and then align your behaviors and create outlets in your life. And that, frankly, might mean. Getting rid of people. Know who don't support those values. And I think we're way too lenient on our circle. Friends in the sense of, you know, I think we. We keep people around in our life who don't necessarily help us become a better version of ourselves.”
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, so if people are trying to develop. New habits you have to understand how that new habit links to your values. So the things that you believe in, the things that you say you care about, right? If I know growth and impact are my two most important values, presence is another one. What do I need to do every single day to back into that? So I can align my behaviors with the things I say I care about. And I think when folks are struggling. Don't really know who they want to be in the world, and they don't maybe understand exactly what it is that they value. Fuzzy”
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
“But if we're managing those things during the day proactively and relatively well, generally speaking, like sleep should happen pretty naturally.”
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
“Go with it. I think what is actually, there's definitely the cold dark quiet, right? You need your room to be cold. You need to be dark. You need to be quiet. So there's environmental stuff. You need to, you know, stop eating a few hours before bed. Ideally, you need to have staple soup wake time. Ideally, these are all things that are going to drive getting into these deeper stages of sleep. But the other thing that you probably do really well is you manage stress throughout the day. You know, like you, I think that's another things that we do during the day, how we, you know, whether or not we're living our values, right? Do our behaviors align with the things that we care about? Are we thinking about the things that we want to be thinking about? Are we managing our relations effectively? So all the things that can manifest as stress, negative stress will invariably rear its head during our sleep.”
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 think if you perceive it as helpful, it probably is, you know, and I think that's where, and if your objective data shows that you're getting the requisite time in these deeper stages of sleep, then.”
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 think in principle, anything that activates you. Stimulates you cognitively or makes you energize, you probably want to avoid reading.”
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, it's hard, even the little dot on your, you know, from your alarm clock or your TV is going to emit enough light. We're so sensitive to light. Artificial light. So natural light, like the moon, totally fine. But any other type of light is really going to impair our ability to get into these deeper stages of sleep where all the restoration and regeneration happens.”
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. Yeah. You want to make it as dim as possible. So, you know, there are a lot of night, like blue light blocking glasses, the filters that you can put on your iPad and your phone, activate all of those. But again, like we don't, we want to protect our melatone release, right? And for all the reasons I kind of have explained, when we don't have it is linked to every disease and disorder, right? So we know this. So we want to protect our melatonin release. And the only way we can release melatonin is by darkness. We need to be exposed to darkness in order for that master clock in our brain to know that it's time to go to sleep. And again, be able to tell our body, our tissues and organs and cells and our inner body what it needs to do at that moment.”
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, no question, right? Absolutely. We want to try to restrict light basically after the sun goes down. We want to dim our home environment to the degree that we can. We want to try to minimize all artificial light in the lead up to bed.”
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 will just take longer because it doesn't have the same light intensity. But if you're waking up prior to when the sun gets up, yeah, turn all the lights. You know, you want to try to mimic day as much as possible. And then once the sun does come up, it's good to get outside.”
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, Lux. So just like photon energy. So pretty much if you're outside for five to 20 minutes, it sounds like your girlfriend is like nailing this protocol, you'll get all of the photon energy that you need to tell your system that it is time to be awake.”
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 love it But for sure, that you want to get light within 100,000 lux is pretty much what you want to get within five to 20 minutes of waking up to tell your body like it's time to go”
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, well, not surprising, right? You know, adrenaline cortisol, like all of the kind of hormones and chemicals that you need to kind of get to a place where you can exert that energy are kind of flowing through the system. And it takes time for them to go back to normal levels. So to kind of get back to homeostasis is going to take some time. And so, yeah, I mean, it would make sense that you're, you know, kind of activated after exercise. So for some folks, there is a lot of individual variability, I think, with exercise timing. Some people are impacted more. But I honestly think that it has more to do with the light. You know, usually if we're in a gym, it's generally well lit, right? You're not in a dark gym. So you're getting exposure to light, which is going to make you feel like more activated. And it's, again, telling your body that it's time to be awakened.”
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
“After you metabolized the food. Yeah. And we know, you know, there's a really nice study that looked at basically everyone is eating the exact same meals. They're relatively the same age. Like there's a really beautiful design. And they basically looked at folks who are eating after 3 p.m. and folks who are eating before 3 p.m. And the folks who ate a bulk of their calories before 3 p.m. had significantly better metabolic outcomes and lost more weight. So again, there's no calorie restriction component here. They're all kind of eating similar diet, similar macronutrient distribution, similar calorie content. And it's the folks who were eating a bulk of their calories prior to 3 p.m. who had the best outcomes.”
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
“Resources away from the regeneration and the recovery that needs to happen during sleep. By bouncing you out of deeper stages of sleep. So the same sort of effect happens with food. And we see this at population levels on the Woop app. It's just very apparent that mealtiming and alcohol are really.”
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. That's the big key, I think. Is you want a nice big buffer between, yeah, when you have your last calorie and when you go to sleep. They're both so digestion is a parasympathetic activity. So that means, so your autonomic nervous system has two branches, your parasympathetic and your sympathetic, your parasympathetic is your rest and digest, right? We also want to be in a parasympathetic state when we're sleeping. So when we are digesting food, we're basically kind of confusing our system in terms of where it should apply its resources, right? So it basically diverts resources away from the sleep and the restoration. And that's what, you know, if you have a big meal, you'll notice your heart rate is really is a lot higher, right? And your stress score is higher, right? Some of the features on the Woop app. And when you are not having to digest, you'll see your stress score is lower. You'll see your heart rate is lower, your heart rate variability would be higher in those situations. We want to make sure that when we're sleeping, we are not diverting any resources away from sleep. Alcohol is another one, right? Like you just to metabolize alcohol, you're diverting significant.”
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, which is insane and not super practical. But I think if you can stop eating around when the sun sets, you'll position yourself to improve your metabolic health. And I would go so far to say that regardless of what it is you're eating, because a lot of folks cannot afford to, you know, eat high quality food. That's just a reality. And a lot of those folks do suffer from, you know, higher rates of cardio metabolic dysfunction. But if we can just consolidate our eating window to eight to ten hours, we get ourselves like 60% of the way to our kind of metabolic goals. Again, it's not to say that content and quality does not matter. It absolutely does. But if we aren't going to, if we can't focus on that for whatever it might be, consolidating our eating winners, so eating every single one of our calories between an eight.”
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 if you stop eating three hours prior to when you sleep, to when you fall asleep, markers of sleep and recovery are Are exponentially better. So timing of meals really does matter. And there's no question that, and we know this from other research, you're more primed to metabolize food closer to when you wake up in the morning. So earlier in the day, you're going to be much more prime to utilize the nutrients that you've digested.”
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
“Mouse, yes, sorry, yeah, mice studies done with mice are restricted feeding and humans would be time restricted to eating. And not to confuse this with intermittent fasting, which I know is a hot topic and people love talking about it. Time restricted eating basically has a circading component. So it's really about the timing of when you're eating your food in relation to the light dark cycle. Intermittent fasting is basically just reducing calories. And so time restricting does not have a calorie component to it. It's more about the timing. And there's been a lot of interesting studies that have been done that show if you eat within kind of eight to 12 hour window, you will have much better metabolic outcomes. And this is pretty, this is well established. And if we see in the movie.”
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, so it's in the literature. There's time restricted eating and there's time restricted feeding and time restricted feeding generally, if you're reading the literature, is going to refer to mouse models, time restricted eating will refer to human studies.”
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
“Caring for a sick parent or a sick child, or you just literally have kids and they're young. You're a shift worker. I mean, there are things you're making decisions to go out and socialize in times that maybe aren't optimal for kind of human functioning. But yes, there's no question that there are periods in your life where it's going to be harder. That said, there are some things that you can do to mitigate some of the negative effects of both direction and timing. And one of those things is dialing in your feeding window, which is another kind of circadian behavior. So the timing of when you eat is pretty important and can at least check some of the boxes in terms of its impact on metabolic functioning and heart health and things like 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
“Oh, yeah, yeah. Well, shit, I've had two kids, so I totally understand the whole parenting thing. So, yeah, I mean, there's no question there are going to be times in your life where you're literally a shift worker because you're”
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 I go to bed around, I kind of get into bed, usually around 9.15, 9.30, I read for a half an hour or 45 minutes a book, printed page, dim light. And then I fall asleep usually around 10. And then I wake up like at 6.14. No, I'm just kidding, like around six.”
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, so the key to that is stabilizing when I wake up. So even when I travel and I do travel and I travel internationally, I travel to the West Coast, I try to maintain my home time zone as much as I can as long as I can fulfill my business commitments and social, you know, there might be a social element as well. But for the most part, I stabilize when I wake up. So I keep that consistent, even if I can't go to bed at the same time. I ensure that I wake up at the same time. And that basically sets my circadian rhythm. So I will then feel sleepy at the right time and I can kind of keep that virtuous cycle going. If I have short sleep, I just basically try to build in a nap prior to 130 for 30 minutes to an hour. So I don't accumulate sleep debt. This is another thing that we can talk about. Sleep debt is wild in some of its correlations, like psychological safety and 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
“To ladder up to all these performance variables that people care about. So I started, of course, you know, because I have access to all of these data. I start, I'm like, shit, I need to like start stabilizing my sleep wait time. And sure enough, summer 2017, I just like, that's basically like my non-negotiable. And yeah, I mean, I haven't been sick since 2017. I had a little tiny head cold that lasted 48 hours, but since then, I literally have not had a sniffle, a stomach ache. I didn't get COVID. Like, I literally have not been sick. And I do a lot of other things well, but that has been the single biggest change.”
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, sorry, great point average. Yeah. So it's the difference the more regular, it's the difference between getting an A and a B by just stabilizing sleep wake time. And so at that time, I was working with tons of collegiate athletes. So NC2A athletes, professional athletes, so EPL, you know, NBA, NFL, MLB, you name it, like the biggest high performers like in the world. And I started tracking this, you know, just manually. At the time, at whoop, we didn't actually track this wasn't automated. I had to like, you know, kind of do this in Excel. And then sure enough, you know, sleep wake time started predicting all these performance metrics that people care about. And we started rolling in some subjective measures. We had internal load. We had external load, of course. So all this objective measures, but I started rolling in some subjective measures. And sure enough, sleep wake time just continue to.”
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