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Kristen Holmes

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2024-01-04
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2024-01-04
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  1. “Right. Yeah. And yeah, it was a paper that came out by Andrew Phillips actually in the summer of 2017. And it basically was a four-year study that was conducted at Harvard University looking at students. And they were basically students sleep and they were trying to see, okay, you know, what aspect of sleep is predictive of things like GPA and other measures of kind of flourishing. And what they found is that basically sleep wait time predicted GPA.”

    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

  2. “I think if you're consistently getting decent sleep and consistently getting to bed and wake up some more times, I would say it's okay to prioritize exercise sometimes. But sleep is very important and is probably the thing that needs to be prioritized first.”

    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

  3. “When all the physical restoration happens. So, all the regeneration physically. So if we're bypassing that, we're basically all the work that we did in the gym or everything that we did during the day, we're just not going to recover from that in the same way that we would if we were getting that 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

  4. “Yes, yes. And typically, if you're not going to sleep, if you're going to sleep late, you will not release human growth hormone as you'll get less of a bolus of release.”

    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

  5. “Yeah, so one of the things that's suppressed is melatonin. Circulating reductions and circulating melatonin have been shown to be linked to every disorder and disease. Every disorder and disease and the body. When we have suppressed or reduced circulating melatonin, that is going to impact us on every level and make us more vulnerable to disease and disorders. So that is probably one of the most important things when we have super unstable sleep wake time. We're going to have suppressed melatonin production, which leads to inflammation in the body. It's melatonin, I think, is one of the big players in the story.”

    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

  6. “Stress the next day. So life float. So sleep wake time is really important. And we're doing research across every age bucket. But you can imagine that if these are the most robust Humans on the planet, and they have 70 minutes of variability that is tolerable. Within that population, some are a little bit sooner in terms of the or can deal with less variability and others can deal with slightly more variability, but the mean is 70 minutes. So you can imagine for individuals who are more vulnerable, who are less robust physically, mentally, emotionally, they're tolerable level is going to be a much narrower.”

    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

  7. “Yeah, so the sleep onset offset times, I'm not sure, but actually this is research that my team is doing and that we have not published yet. So this is preliminary data, but we're actually able to determine down to the minute. What is a tolerable level of variability? So, for the most elite athletes on the planet, the 0.01%, 18 to 23 year olds, we know that 70 minutes of onset offset variability. At 70 minutes, we will see a sharp decline in markers of recovery, heart rate variability, resting heart rate. Which is an indicator of how you will adapt to load the next 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

  8. “Mm-hmm. This has already been shown to be not true sleep duration is important, right? And we can put a pin in that. But sleep regularity predicts all cause mortality. This is just recently published actually, not by my team, but looking at, it was actually UK biobank 60,000 people, 10 million sleeps, objective measure of sleep. And they found that sleep regularity predicted mortality and independent of sleep duration. So it's not to say that sleep duration doesn't matter, but that is absolutely incomplete advice. How much time you spend in bed doesn't necessarily predict how long you live. It is the degree to which you stabilize when you go to bed, when you wake up that predicts mortality.”

    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

  9. “In my opinion, the way I interpret the literature. It seems that the variability that I think is talked about or how we think about it as a society in terms of there's chronotypes that are very you fall asleep. You're genetically predisposed to fall asleep at 1 a.m. and I'm genetically predisposed to fall asleep at 9 p.m. Yeah, I don't think it's that kind of variability. I think the variability maybe is an hour at the most, maybe an hour and a half. Obviously it's age related as well. But for the most part, I don't think this variability is as pronounced as what we say it 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

  10. “After 48 hours, like that is how powerful these light dark signals are to our body. And I think that just those two examples are really compelling in that, you know, we have evolved to kind of wake up and fall asleep in relation to this light dark cycle.”

    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

  11. “It's really interesting to, I think, see some of their behaviors, some of their sleep wake behaviors. And this is fascinating. There's a study done looking at kind of a hunter-gatherer type of society who don't have access to any electricity. And when you observe their sleep wake times, they all fall asleep within 15 to 30 minutes of each other. And they all wake up between 15 and 30 minutes of each other. So this whole notion of chronotypes is like kind of like total BS. It's like because I think that's, you know, I think that's the reason a lot of people are like, oh, I have to go to bed at 1 a.m. because I'm a night owl. No, you're making a choice, generally speaking. Now, this is in healthy populations, not people who have circadian disorders and things like that. Generally speaking, like if you were to throw everyone in this building on a mountain in Colorado and this experiment has actually been done with no electricity, we will literally all fall asleep within 30 minutes of each other.”

    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

  12. “We have not evolved to digest food in the middle of the night or to view light in the middle of the night or to be super active in the middle of the night, which is happen. And it does, it creates this misalignment. And I think what's interesting if we are to kind of look at individuals or societies currently that don't have electricity.”

    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

  13. “There is a study that looked at the timing of light and its impact on mood and brain circuits. And they saw that if you're viewing light between the hours of, again, this is kind of this magic window of time, 10 p.m. and 4 a.m., it actually has a pro-depressive effect. So, it impacts your dopamine system, reward, motivation, right? So when we wonder, you know, oh, why are what does this mental health crisis? I mean, we have to look at light first. And I just don't know. And I think what's hard about the discussion and hard about this behavior is that Know it's really hard for people to not engage with their phones before bed. It has its own addictive properties, right? But we just have to understand that these are relationship to light will directly influence the trajectory of our health. There's just no question about 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

  14. “Your body loves regularity. And the problem is Modernity is not set up for that. You know, we have access. I think all the circadian research, unfortunately, was done after the advent of electricity. So we're kind of fighting this access to constant light. And we're starting to see the, I think deleterious effects or the negative consequences of exposure to light really after the sun goes down. We haven't adapted to blue light after dark, right? After the sun goes down. We have not adapted to blue light.”

    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

  15. “At risk for some of the, and it's not going to happen tomorrow, but if you continue on that pattern that I just described, you are putting yourself at increased risk for cancer and cardiovascular disease, metabolic dysfunction. You know, you can have trouble having children. It impacts fertility, mental health, psychiatric disorders. There isn't a disease or disorder that circadian disruption doesn't touch.”

    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

  16. “There will be some level of circadian disruption. Okay. So when this light information comes in, And tells these clocks what to do if I am going outside of my natural biological preferences. That is circadian disruption. And if you think about how many folks are walking around circadian disruption, it is mind-blowing. I mean, basically, the kind of the definition that's been thrown out there is if you are awake from the hours of 10 p.m. to 4 a.m. If you're awake for two hours between 10 p.m. and 4 a.m. two days per week for 25 days of the year You qualify as a kind of card carrying shift worker and you likely have significant circadian disruption.”

    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

  17. “Yeah, so it is your hypothalamus. So the superchosmic nucleus responds to light and it responds to darkness. Okay, so that's like the most pronounced entrainment cue for this master clock. And it then tells, it sends signals to every cell tissue in your body as to what it needs to be doing in the presence of light, in the presence of darkness. And when we are viewing light at a phase of the natural light dark cycle, that is, if I am awake when I should be sleeping or I am sleeping when I should be awake, when my body anticipates that, it causes huge amounts of stress in the system. If we do this once or twice, not a big deal. But if we're doing this chronically, okay, it has massive health consequences, you know, cancer, metabolic disease, you know, cardiovascular disease, 100% of mental health issues.”

    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

  18. “Extending it to a 10 year old. Yeah, so it's basically physical, mental, and behavioral changes that happen over a 24-hour cycle.”

    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

  19. “Yeah. So, this is one of the most, I think when we think about circadian rhythms, which is just physical, mental, and behavioral changes that happen in a 24-hour cycle and your biological clock is kind of orchestrating these rhythms, 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

  20. “So, the more consistent and more stable, the sleep wake, the sleep onset and offset of these soldiers, the higher levels of positive psychological functioning. So worklet place resilience, less homesickness, more feelings of control, more positive social networks. It bubbles up in every single piece of research that we do at WOOP. Sleep wake timing, I think, is the mother of all performance optimization behaviors.”

    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

  21. “Yes. Yeah. So I'm a principal investigator on many studies, which means that I'm kind of leading those experiments from kind of A to Z and I have a team that is kind of supporting that research in various aspects of expertise. But yeah, I mean, one of the studies that we published in May was looking at a thousand paratroopers in Army Alaska. So super extreme environments, you know, harsh, but the Army came to us. Alaska in general has a very high suicide rate. This base in Elendorf, Alaska has a lot of mental health issues, a lot of suicide, and they're trying to understand what is actually going on here. And we were able to run a study where we showed that there's actually one behavior, one behavior that was surfaced that was the most predictive of Psychological functioning in these soldiers. And that one behavior was sleep wake timing.”

    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

  22. “So I'm trying to make sure is a thought leader in human performance. So trying to see around the bend to understand what's going to be important for tomorrow in terms of understanding how we can take control of the trajectory of our health. You know, what are the markers that are important that we need to be tracking? What are the behaviors that we need to be engaging in in order to move those metrics around in a way that is health promoting? I look at a lot of the high stakes, high stress environments. So professional athletes, frontline healthcare clinicians and military operators. So kind of understanding some of these extreme professions and crafts and what the physiology and the psychology looks like, we can then kind of abstract and I think in some ways generalize what that means for the regular population who are experiencing less extreme demand.”

    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

  23. “I'm the vice president of performance science, principal scientist at Woop, which is a technology, physiological monitoring technology company.”

    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

  24. “I am a rationally passionate about human flourishing and the frameworks, policies basically determinants of human flourishing. And yeah, I've kind of dedicated my life to understanding how the physiology and psychology work together to help people take control of their health so they can understand how to apply their energy and attention in a way that's truly rewarding.”

    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

  25. “Yes, pure viewing light between the hours of 10 p.m. and 4 a.m., it actually has a pro-depressive effect. All this goes on and on. And a lot of people are like, I have to go to bed at 1 a.m. because I'm a night owl. Total BS. You're making a choice. And if you want to perform consistently, increase your tolerance for stress and take control of your life. You need to, we want to eat most importantly. We need 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

  26. “The key to your health is your circadian rhythm, which are physical, mental, and behavioral changes that happen in a 24-hour cycle. One of the most known circadian rhythms is being asleep during the night, and it has massive health consequences. For example, we know that shift workers on average are going to die 15 years sooner. But if you're awake for two hours between 10 p.m. and 4 a.m., two days per week for 25 days of the year, you qualify as a shift worker.”

    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

  27. “What the research says is that people who are having sex within a few hours when they sleep 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