Science & Soul with Dr Kristen Holmes

• Alzheimer’s Expert: If You Have This, You Are Protected From Dementia!

  What if 97% of Alzheimer’s cases were preventable? Neurophysiologist and Alzeheimer’s Expert, Louisa Nicola says we’ve been looking at the disease all wrong—and it’s costing millions their minds. In this eye-opening conversation, she shares how lifestyle is the real trigger for the disease, why women are more at risk for Alzheimer's, the role genetics plays in Dementia, and what you can do to protect your brain right now. (00:00) Intro   (01:12) Signs of Normal vs Abnormal Brain Aging   (02:52) Difference Between Dementia and Alzheimer's   (04:14) Alzheimer's Disease Is Preventable   (06:28) Top 3 Genes That Cause Dementia   (07:41) How Amyloid Beta and Tau Protein Affect the Brain   (09:53) Apolipoprotein E (APOE) and Genetic Dementia Risk   (11:39) Can Lifestyle Reduce the Genetic Risk of Alzheimer's?   (12:45) How Amyloid Plaques Build Up in Your Brain   (14:45) How to Prevent Toxic Protein Buildup in Your Brain   (16:31) Is Alzheimer's Disease Reversible?   (19:32) Early Symptoms and Stages of Alzheimer's   (20:49) Why Women Are More at Risk for Alzheimer's   (21:56) Metabolism’s Role in Alzheimer's Disease   (23:01) What Is Vascular Dementia?   (25:40) Best Diets for Cognitive Health   (27:47) Huel Branded Segment   (32:43) How Exercise Prevent Alzheimer's Disease (33:51) Understanding the 5 Aerobic Training Zones   (36:22) What is BDNF? Brain-Derived Neurotrophic Factor Explained   (38:29) Why You Should Train in Zone 2 for Brain Health (39:07) The Importance of Anaerobic Exercise   (43:14) Resistance Training to Protect Your Brain (44:10) What Are Myokines?   (45:37) Proven Ways to Protect Yourself From Alzheimer's   (48:10) Bon Charge Ad   (49:43) Everyone Should Use Creatine  (52:39) Omega-3 Benefits for Brain Function and Memory (55:48) How Alcohol Consumption Impacts Your Brain   (58:18) Your Brain on Refined Sugar   (59:16) Oral Health's Connection to the Cognitive Health   (01:01:56) WHOOP Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCID: MB01QB1Y7VHHSIR Learn more about your ad choices. Visit megaphone.fm/adchoices

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  1:03:17
• Trauma Is Rewiring Your Brain! Here’s How to Take It Back

  Trauma can happen in minutes, but its effects can last a lifetime. In this powerful episode, Dr. Kristen Holmes explores how unresolved trauma affects the brain, body, and even your nervous system. Learn science-backed strategies to finally heal your emotional wounds, rebalance your body, and reclaim your mental and physical well-being. Whether your trauma is recent or years past, this episode gives you the recovery tools to finally begin healing. Reflection questions to accompany the episode can be found here: https://tr.ee/LHs6nazdjZ. (00:00) Intro (00:54) Are You Ready to Heal?   (02:29) How Trauma Affects Everyone   (04:45) Understanding Trauma: What Is It?   (07:58) Start Your Trauma Recovery with HEAL   (08:52) Trauma Changes the Heart and Autonomic Nervous System   (12:10) Restoring Safety in Your Autonomic Nervous System   (14:46) How Trauma Drains Energy and Impacts Mitochondria   (15:45) Boost Your Energy with Light and Nature   (19:58) Create the Right Mindset to Sleep Better   (26:05) Why Processing Emotions Is Key to Healing   (29:21) LinkedIn Jobs Ad   (30:48) WHOOP Ad   (31:59) How Trauma Robs Us of Our Sense of Self   (35:14) Rebuild Self-Trust Through Solitude   (38:58) John O'Donohue's Poem on Love   (39:32) How Childhood Trauma Impacts Our Adult Relationships   (41:33) Forgiveness Is the First Step to Self-Love   (44:08) How to Build Healthy Relationships   (45:19) Get Started with the HEAL Framework   (46:24) “The Journey” by Mary Oliver   (48:48) Huel Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Linkedin Jobs - https://www.linkedin.com/soul  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  SYNCID: MB01KDJ1JQKTS6P Learn more about your ad choices. Visit megaphone.fm/adchoices

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  50:06
• The Healthy Ageing Doctor: This is the Best Exercise to Slow Ageing! The Truth About Sitting. It’s Killing You!

  What if aging didn’t have to mean physical or cognitive decline? Dr. Vonda Wright is a nationally recognized orthopedic surgeon, specializing in mobility, aging, and bone health. In this episode, she reveals why osteoporosis is showing up in young women, the dangers of a sedentary lifestyle, the pre-diabetic health epidemic, and most importantly she shares how anyone can change their lifestyle to combat these issues and age better. (00:00) Intro (01:10) Bon Charge Ad (02:38) Dr. Vonda Wright's Philosophy on Aging (08:45) Normalizing Active Aging (13:23) Health Expectancy vs Life Expectancy (15:15) Lifestyle Changes that Most Impact Aging (16:56) Treating the Whole Patient, Not Just the Condition (19:48) How to Get Motivated to Exercise (23:25) Why Are Bones Important? (27:40) Simple Habits for Stronger Bones (30:15) Why Everyone Should Lift Weights (31:56) Health Risks of a Sedentary Lifestyle (33:39) How to Reverse a Sedentary Lifestyle (35:46) The Danger of Prediabetes (39:39) Prediabetes is Becoming a National Crisis (42:27) Use Data to Build a Healthier Life (44:30) Dr. Wright's #1 Health Habit: Prioritizing Sleep (46:23) What Research Says About Sleep and Exercise (50:07) Huel Ad (51:14) WHOOP Ad (52:26) Importance of Aerobic Base Training (56:28) How Much Cardio Base Training You Need (59:13) Bone Health and Osteoporosis in Young Women (01:01:49) How Breastfeeding Affects Bone Health (01:03:28) Prevent Osteoporosis with Estrogen (01:08:06) What is Sarcobesity? (01:11:02) Dr. Vonda Wright's Strength Training Routine (01:13:25) Strength Training for Performance vs Longevity (01:14:44) Frozen Shoulder and Menopause (01:16:43) What is Musculoskeletal Syndrome of Menopause? (01:22:50) How to Get Healthier Starting Today (01:30:21) What Does It Mean to Be Human? (01:31:22) Fiverr Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off Huel - https://huel.com/kristen  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Fiverr - https://fvrr.co/kristen  and use code KRISTEN for 10% off your first hire SYNCID: MB0112GUONWNSDA Learn more about your ad choices. Visit megaphone.fm/adchoices

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  1:32:34
• Irregular Sleep Is Wrecking Your Health: How To Stop It Before It’s Too Late

  What if your biggest health risk isn’t food, stress, or exercise, but how you sleep? Dr. Kristen Holmes has spent years studying the data behind sleep and now reveals the science-backed truth about sleep and your survival. If you’ve ever struggled to fall asleep, find yourself waking up in the middle of the night, feel constantly sleep deprived, or just want to sleep better, this is an episode you can’t afford to miss.  (00:00) Intro (01:15) It’s Time to Take Sleep Seriously (03:49) Dr. Holmes' Personal Sleep Struggle and Lessons Learned (10:11) Sleep Cycles: How Much REM Sleep Do You Need? (11:49) Top Sleep Disruptors to Avoid (14:24) Why Sleep Is So Important (16:09) Irregular Sleep Can Harm Your Body (17:29) Mental Health Benefits of Regular Sleep (19:16) Sleep Deprivation Disrupts Your Hormones (22:53) WHOOP Ad (24:04) Huel Ad (25:12) Circadian Rhythms' Role in Sleep (26:57) Why You Naturally Feel Sleepy (28:26) Do Women Need More Sleep Than Men? (29:55) Being Active Improves Sleep Quality (30:45) How to Find Your Natural Sleep Pressure (37:08) Good Sleep Habits Boost Melatonin Naturally (39:09) Manage Your Stress to Fall and Stay Asleep (45:10) Bon Charge Ad Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  Bon Charge - http://BONCHARGE.COM/KRISTEN  used code KRISTEN for 15% off SYNCIDMB0131QX0FO5EAD Learn more about your ad choices. Visit megaphone.fm/adchoices

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  46:32
• Harvard Psychiatrist: Does This Diet Treat Depression? Rethinking Mental Health Treatments

  Conventional psychiatry isn’t working for the millions of people that suffer from treatment resistant mental illness worldwide. Harvard Psychiatrist, Dr. Chris Palmer knows this better than almost anyone, from both his professional experience and seeing his own mother struggle with it. But there may be a light at the end of the tunnel. After seeing startling results in his own patients, Dr. Palmer is calling for a fundamental shift in how we think about and treat mental illness: through our metabolism.  Follow me here: www.instagram.com/scienceandsoul  www.instagram.com/drkristenholmes/  (00:00) Intro (01:23) Dr. Chris Palmer's Book Dedication   (03:02) His Mother's Struggle With Mental Illness   (06:13) "She Never Got Better"   (08:40) Why Dr. Palmer Became a Psychiatrist   (10:08) Success Rate of Treating Psychotic and Bipolar Disorders   (12:02) Treating Depression With SSRIs   (13:04) Rise in SSRI Use With Age   (15:05) How Well Do Antidepressants Work?   (16:39) Treatment-Resistant Depression   (18:47) Conventional Approach to Treating Mental Illness   (22:28) Overprescription of Medication   (25:39) Can Brain Scans Help Treat Mental Illness?   (31:04) Misconceptions About Mental Health   (31:20) Trigger Warning   (31:41) Can Trauma Cause Mental Illness?   (33:32) Adverse Childhood Experiences   (35:11) Treating Trauma Alone Doesn't Resolve Mental Illness   (38:08) Shopify Ad   (39:11) WHOOP Ad   (40:24) Link Between Diet and Mental Health   (42:02) Dr. Palmer's Experience With Metabolic Syndrome and Mental Illness   (46:12) Connection Between Sleep and Psychological Functions   (48:57) Bringing the Keto Diet to His Patients   (50:29) Patient Case Study 1: Years of Depression and Suicidal Thoughts   (55:47) Patient Case Study 2: Schizoaffective Disorder   (01:02:34) How Many Patients Have Both Mental and Metabolic Disorders?   (01:05:39) Using GLP-1 Medication for Mental Illness   (01:06:59) Is There a Link Between GLP-1s and Suicidality?   (01:07:57) Finding the Right Dosage   (01:10:10) Role of Medication in Treatment   (01:12:50) Disagreement Over Best Lifestyle Diets   (01:17:08) Current Studies on the Keto Diet   (01:19:43) Different Impacts of the Ketogenic Diet by Gender   (01:24:21) What Does It Mean to Be Human?   (01:26:12) Huel Ad  Sponsored by: Shopify - http://SHOPIFY.CO.UK/KRISTEN  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Huel - https://huel.com/kristen  SYNCID MB01DER8FMYE9LN Learn more about your ad choices. Visit megaphone.fm/adchoices

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