Kristen Holmes and Steven Bartlett: The Fitness Scientist: Even A Little Alcohol Is Hurting Your Health!

Last updated: Jan 4, 2024

The video by Kristen Holmes and Steven Bartlett is about the research that shows that people who have sex within a few hours of going to sleep have better markers of sleep and recovery, and masturbation does not have the same implications. The speaker, Kristen Holmes, is the vice president of performance science at Woebot, a technology and physiological monitoring company. She discusses the importance of understanding the physiology and psychology of human flourishing and how it can help people take control of their health. She also talks about her job title and the work she does at Woebot, which is to make sure the company is a thought leader in human performance and to understand what will be important for tomorrow in terms of understanding how to take control of our health. She conducts her own studies and has published a study on a thousand paratroopers in Army Alaska, which showed that one behavior was the most predictive of positive psychological functioning in these soldiers.

This video by The Diary Of A CEO was published on Jan 4, 2024.
Video length: 01:49:51.

 

The video is about the research on the effects of alcohol on health and the importance of sleep and recovery for optimal performance.

The speaker, Kristen Holmes, is the vice president of performance science at Woebot, a technology company that specializes in physiological monitoring. She discusses the impact of circadian rhythms on health and how shift work can increase the risk of cancer, cardiovascular disease, mental health issues, and difficulty having children. She also talks about the negative effects of blue light on sleep and how it can lead to depression and other health problems.

The speaker emphasizes the importance of understanding the physiology and psychology of human performance and how it can be applied to improve health and well-being.

 

* The research shows that people who have sex within a few hours of going to sleep have better markers of sleep and recovery. * Masturbation does not have the same implications as sex within a few hours of going to sleep. * Kristen Holmes is the vice president of performance science at Woebot, a technology and physiological monitoring company. * Her groundbreaking research will tell you the secrets of achieving perfect health and performance. * The key to your health is your circadian rhythm, which are physical, mental, and behavioral changes that happen in a 24-hour cycle. * Shift workers on average are going to die 15 years sooner. * Being awake during the night has a pro-depressive effect. * We haven't adapted to Blue Light, the light we get from screens. * Viewing light between the hours of 10:00 p.m. and 4:00 a.m. has a pro-depressive effect. * Many people are like "I have to go to bed at 1:00 a.m. because I'm a night owl," but this is total BS. * Eating and quicking one is really really fascinating. * Kristen Holmes is a principal investigator on many studies. * She leads those experiments from A to Z. * She has a team that supports that research from various aspects of expertise. * One of the studies that they published in May was looking at a thousand paratroopers in Army Alaska. * The study showed that there's actually one behavior that was the most predictive of positive psychological functioning in these soldiers. * Sleep wake timing is important for positive psychological functioning, work place resilience, and overall health. * Consistent and stable sleep wake timing is associated with higher levels of positive psychological functioning. * Sleep wake timing is not the same as circadian rhythm, but it is closely related. * Circadian rhythm refers to physical, mental, and behavioral changes that occur in a 24-hour cycle. * The biological clock, located in the hypothalamus, regulates circadian rhythms and controls the release of chemicals that affect every cell, tissue, and organ in the body. * Circadian rhythm affects every cell, tissue, and organ in the body. * Circadian rhythm is entrained by light and darkness. * Chronically disrupting circadian rhythm can have significant health consequences, including cancer, metabolic disease, cardiovascular disease, and mental health issues. * Shift work can cause significant circadian disruption, putting individuals at increased risk for health problems. * Shift work is defined as working outside of one's natural biological preferences, such as being awake from 10 p.m. to 4 a.m. for two hours between 10 p.m. and 4 a.m. for two days per week for 25 days of the year. * Shift work can lead to cancer, cardiovascular disease, metabolic dysfunction, trouble having children, impaired fertility, and psychiatric disorders. * The master clock in the hypothalamus regulates all other clocks in the body. * Light and darkness are the most reliable signals for the master clock. * The speaker, Kristen Holmes, discusses the importance of understanding the physiology and psychology of human flourishing and how it can help people take control of their health. * She explains that people who have sex within a few hours of going to sleep have better markers of sleep and recovery, and masturbation does not have the same implications. * The speaker talks about her job title as Vice President of Performance Science at Woebot, a technology and physiological monitoring company, and her role in making sure the company is a thought leader in human performance. * She conducts her own studies and has published a study on a thousand paratroopers in Army Alaska, which showed that one behavior was the most predictive of positive psychological functioning in these soldiers. * The speaker discusses the negative consequences of exposure to light after the sun goes down, including a pro-depressive effect on the dopamine system and reward motivation. * She explains that people have a hard time not engaging with their phones before bed, which has its own addictive properties. * The speaker emphasizes the importance of understanding the relationship between light and our health, and how it directly influences the trajectory of our health. * She suggests that we have evolved to digest food in the middle of the night and view light in the middle of the night, but our modern world is very much the antithesis of that. * The speaker discusses the concept of misalignment with our body's natural cycle, which can lead to negative health outcomes. * She explains that our relationship to light will directly influence the trajectory of our health, and that we need to understand this from a more prehistoric ancestral lens. * The speaker suggests that we have not evolved to digest food in the middle of the night or view light in the middle of the night, and that this misalignment creates a negative impact on our health. * She mentions that societies without electricity have different sleep wake behaviors, which challenges the notion of chronotypes. * The speaker discusses the power of light and dark signals on our body, and how they influence our sleep and wake cycles. * She mentions that we have evolved to wake up and fall asleep in relation to the light-dark cycle. * The speaker suggests that the variability in our sleep patterns may be an hour or an hour and a half at most, and that it is age-related as well. * She emphasizes the importance of understanding the literature on chronotypes and the variability in our sleep patterns.

The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes - YouTube

The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 001

The Research

  • The research shows that people who have sex within a few hours of going to sleep have better markers of sleep and recovery.
  • Masturbation does not have the same implications as sex within a few hours of going to sleep.
  • Kristen Holmes is the vice president of performance science at Woebot, a technology and physiological monitoring company.
  • Her groundbreaking research will tell you the secrets of achieving perfect health and performance.
  • The key to your health is your circadian rhythm, which are physical, mental, and behavioral changes that happen in a 24-hour cycle.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 002

Circadian Rhythms

  • One of the most known circadian rhythms is being asleep during the night.
  • Shift workers on average are going to die 15 years sooner.
  • If you're awake for 2 hours between 10:00 p.m. and 4:00 a.m. 2 days per week for 25 days of the year, you qualify as a shift worker.
  • This puts you at increased risk for cancer, cardiovascular disease, mental health issues, and trouble having children.
  • Being awake during the night also has a pro-depressive effect.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 004

Blue Light

  • We haven't adapted to Blue Light, the light we get from screens.
  • Viewing light between the hours of 10:00 p.m. and 4:00 a.m. has a pro-depressive effect.
  • Many people are like "I have to go to bed at 1:00 a.m. because I'm a night owl," but this is total BS.
  • Eating and quicking one is really really fascinating.
  • On the back end of our YouTube channel, it says that 69.9% of you that watch this channel frequently over the lifetime of this channel haven't yet hit the Subscribe button.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 005

The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes - YouTube

Kristen Holmes

  • Kristen Holmes is the vice president of performance science at Woebot.
  • She is the principal scientist at Woebot.
  • Her job title is vice president of performance science and principal scientist at Woebot.
  • She is trying to make sure Woebot is a thought leader in human performance.
  • She conducts her own studies and has published a study on a thousand paratroopers in Army Alaska.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 006

Studies

  • Kristen Holmes is a principal investigator on many studies.
  • She leads those experiments from A to Z.
  • She has a team that supports that research from various aspects of expertise.
  • One of the studies that they published in May was looking at a thousand paratroopers in Army Alaska.
  • The study showed that there's actually one behavior that was the most predictive of positive psychological functioning in these soldiers.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 008

Sleep Wake Timing

  • Sleep wake timing is important for positive psychological functioning, work place resilience, and overall health.
  • Research shows that consistent and stable sleep wake timing is associated with higher levels of positive psychological functioning.
  • Sleep wake timing is not the same as circadian rhythm, but it is closely related.
  • Circadian rhythm refers to physical, mental, and behavioral changes that occur in a 24-hour cycle.
  • The biological clock, located in the hypothalamus, regulates circadian rhythms and controls the release of chemicals that affect every cell, tissue, and organ in the body.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 009

Circadian Rhythm

  • Circadian rhythm is a physical, mental, and behavioral change that occurs in a 24-hour cycle.
  • The biological clock, located in the hypothalamus, regulates circadian rhythms.
  • Circadian rhythm affects every cell, tissue, and organ in the body.
  • Circadian rhythm is entrained by light and darkness.
  • Chronically disrupting circadian rhythm can have significant health consequences, including cancer, metabolic disease, cardiovascular disease, and mental health issues.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 010

Shift Work

  • Shift work can cause significant circadian disruption, putting individuals at increased risk for health problems.
  • Shift work is defined as working outside of one's natural biological preferences, such as being awake from 10 p.m. to 4 a.m. for two hours between 10 p.m. and 4 a.m. for two days per week for 25 days of the year.
  • Shift work can lead to cancer, cardiovascular disease, metabolic dysfunction, trouble having children, impaired fertility, and psychiatric disorders.
  • The master clock in the hypothalamus regulates all other clocks in the body.
  • Light and darkness are the most reliable signals for the master clock.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 012

The Importance of Sleep and Light Exposure

  • The speaker, Kristen Holmes, discusses the importance of understanding the physiology and psychology of human flourishing and how it can help people take control of their health.
  • She explains that people who have sex within a few hours of going to sleep have better markers of sleep and recovery, and masturbation does not have the same implications.
  • The speaker also talks about her job title as Vice President of Performance Science at Woebot, a technology and physiological monitoring company, and her role in making sure the company is a thought leader in human performance.
  • She conducts her own studies and has published a study on a thousand paratroopers in Army Alaska, which showed that one behavior was the most predictive of positive psychological functioning in these soldiers.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 013

The Impact of Light on Mood and Brain Circuitry

  • The speaker discusses the negative consequences of exposure to light after the sun goes down, including a pro-depressive effect on the dopamine system and reward motivation.
  • She explains that people have a hard time not engaging with their phones before bed, which has its own addictive properties.
  • The speaker emphasizes the importance of understanding the relationship between light and our health, and how it directly influences the trajectory of our health.
  • She suggests that we have evolved to digest food in the middle of the night and view light in the middle of the night, but our modern world is very much the antithesis of that.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 014

Misalignment with Our Body's Natural Cycle

  • The speaker discusses the concept of misalignment with our body's natural cycle, which can lead to negative health outcomes.
  • She explains that our relationship to light will directly influence the trajectory of our health, and that we need to understand this from a more prehistoric ancestral lens.
  • The speaker suggests that we have not evolved to digest food in the middle of the night or view light in the middle of the night, and that this misalignment creates a negative impact on our health.
  • She mentions that societies without electricity have different sleep wake behaviors, which challenges the notion of chronotypes.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 016

The Power of Light and Dark Signals on Our Body

  • The speaker discusses the power of light and dark signals on our body, and how they influence our sleep and wake cycles.
  • She mentions that we have evolved to wake up and fall asleep in relation to the light-dark cycle.
  • The speaker suggests that the variability in our sleep patterns may be an hour or an hour and a half at most, and that it is age-related as well.
  • She emphasizes the importance of understanding the literature on chronotypes and the variability in our sleep patterns.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 017

Sleep Regularity

  • Sleep regularity predicts all-cause mortality, independent of sleep duration.
  • Sleep onset and offset times are important for markers of recovery.
  • The optimal level of variability in sleep onset and offset times is 70 minutes for elite athletes.
  • Individuals with less tolerance to variability have a narrower tolerable level.
  • Suppressed melatonin production due to unstable sleep-wake times leads to inflammation in the body.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 018

Growth Hormone

  • Growth hormone is essential for muscle growth and repair.
  • Physical restoration and regeneration happen during sleep.
  • Bypassing sleep can hinder physical recovery from exercise.
  • Growth hormone release is suppressed when not getting enough sleep.
  • Consistent sleep and wake-up patterns can improve recovery and restoration benefits.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 020

Melatonin

  • Circulating reductions in melatonin have been linked to every disorder and disease in the body.
  • Suppressed melatonin production due to unstable sleep-wake times leads to inflammation in the body.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 021

Decision Making

  • The decision between going to the gym or getting a great night's sleep should be based on the benefits of each.
  • Going to the gym may not provide the same recovery and restoration benefits as getting enough sleep.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 022

Sleep and Its Importance

  • Sleep is very important and should be prioritized first.
  • Consistency in sleep is key to predicting positive psychological functioning.
  • Sleep duration is predictive of GPA and other measures of flourishing.
  • Sleep wake time can predict performance metrics that people care about.
  • Sleep wake time can predict subjective measures such as internal and external load.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 024

Stabilizing Sleep Wake Time

  • Starting to track sleep wake time manually at Whoop.
  • Sleep wake time started predicting performance metrics.
  • Subjective measures such as internal and external load were added.
  • Sleep wake time continued to predict performance variables.
  • Starting to stabilize sleep wake time was the single biggest change.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 025

Maintaining a Consistent Sleep Routine

  • Stabilizing when waking up is key to maintaining a consistent sleep routine.
  • Even when traveling, waking up at the same time is important.
  • Short sleep can be managed by building in a nap prior to 1:30 for 30 minutes to an hour.
  • Sleep debt should be avoided by ensuring consistent wake up time.
  • Reading for a half hour before bed can help with sleep.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 026

Sleep and Performance

  • Sleep wake time can predict GPA and other measures of flourishing.
  • Sleep wake time can predict performance metrics that people care about.
  • Sleep wake time can predict subjective measures such as internal and external load.
  • Sleep wake time can predict psychological safety and executive function.
  • Short sleep can be managed by building in a nap prior to 1:30 for 30 minutes to an hour.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 028

Meal Timing

  • Meal timing is important for human health and metabolic functioning.
  • Time restricted eating refers to the timing of when you eat your food in relation to the light-dark cycle.
  • Intermittent fasting is a hot topic that involves reducing calories but does not have a calorie component.
  • Eating within an 8-12 hour window can improve metabolic outcomes.
  • Stopping eating three hours prior to when you sleep can improve markers of sleep and recovery.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 029

Meal Timing and Metabolism

  • Eating closer to when you wake up can improve your metabolic health.
  • Eating earlier in the day can improve nutrient utilization.
  • Consolidating your eating window to 8-10 hours can improve your health.
  • Eating every single calorie between an 8-12 hour window can improve health.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 030

Meal Timing and Sleep

  • Eating two to three hours before you fall asleep can negatively impact your sleep.
  • Digestion is a parasympathetic activity that can confuse the system in terms of where it should apply its resources.
  • Being in a parasympathetic state when you're sleeping can improve sleep and restoration.
  • Having a big meal before bed can increase heart rate and stress levels.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 032

The Effects of Alcohol on Sleep

  • Alcohol is a significant resource diverter away from sleep and recovery during sleep.
  • It can cause one to bounce out of deeper stages of sleep.
  • Alcohol has the same effect as food on sleep.
  • Meal timing and alcohol are the two biggest disruptors to a good night's sleep.
  • Eating food at midnight keeps the body on for a couple of hours.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 033

The Effects of Exercise on Sleep

  • Exercise can cause an increase in heart rate and adrenaline levels.
  • It takes time for these levels to return to normal after exercise.
  • Exercise can make people feel more energized.
  • There is individual variability in exercise timing.
  • Exposure to light in the morning can make people feel more awake and alert.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 034

The Importance of Sleep and Recovery

  • Sleep is crucial for human performance and health.
  • It is important to understand the physiology and psychology of human flourishing.
  • Sleep and recovery are important for optimal performance.
  • It is important to avoid disruptors to a good night's sleep.
  • Understanding the effects of alcohol and exercise on sleep can help people take control of their health.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 036

The Role of Woebot in Human Performance

  • Woebot is a technology and physiological monitoring company.
  • It conducts studies on human performance and health.
  • It is a thought leader in human performance.
  • It is important to understand what will be important for tomorrow in terms of understanding how to take control of our health.
  • Woebot is committed to making sure that when we're sleeping we are not diverting any resources away from sleep.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 037

Light Exposure Before Sleep

  • The speaker discusses the importance of understanding the physiology and psychology of human flourishing.
  • Light exposure before sleep is important for regulating the body's natural sleep-wake cycle.
  • The body's master clock, located in the brain, is responsible for regulating sleep and wake cycles.
  • Exposure to darkness before sleep helps the body release melatonin, a hormone that regulates sleep.
  • The speaker recommends dimming the home environment as much as possible before bed to minimize artificial light exposure.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 039

Sleep Masks

  • The speaker is dubious about sleep masks, as they can be uncomfortable and may not provide enough darkness to regulate melatonin release.
  • The speaker suggests that natural light, such as the moon, is fine for sleep but any other type of artificial light can impair the ability to get into deeper stages of sleep.
  • The speaker recommends using a sleep mask if you feel comfortable with it, but it's not necessary for everyone.
  • The speaker suggests that listening to anything that activates or stimulates the mind before sleep may not be helpful.
  • The speaker recommends managing stress throughout the day as a way to promote better sleep at night.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 040

Stress Management

  • The speaker emphasizes the importance of managing stress throughout the day as a way to promote better sleep at night.
  • The speaker suggests that negative stress can manifest during sleep and that managing stress during the day can help prevent this.
  • The speaker recommends managing relationships effectively as a way to reduce stress and promote better sleep.
  • The speaker suggests that listening to podcasts like this can help people feel more depressed about their situation, especially as it relates to sleep.
  • The speaker recommends personal responsibility and choice as a way to promote better sleep, but acknowledges that discipline is a key component of this.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 041

The Importance of Understanding Physiology and Psychology

  • Kristen Holmes discusses the importance of understanding the physiology and psychology of human flourishing.
  • She explains how this understanding can help people take control of their health.
  • Holmes emphasizes the importance of aligning behaviors with values.
  • She suggests that people who are fuzzy about their desires and values end up flinging themselves in all sorts of directions emotionally, physically, and mentally.
  • Holmes suggests that figuring out what people care about and aligning their behaviors with those values is crucial for personal growth and development.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 043

The Impact of Alcohol on Health

  • Holmes discusses the research that shows that people who have sex within a few hours of going to sleep have better markers of sleep and recovery.
  • She also talks about the negative impact of alcohol on health, including its effect on the body clock.
  • Holmes mentions her personal experience growing up in an environment where alcohol was normalized and how it impacted her.
  • She emphasizes the destructive nature of binge drinking, even in educational institutions.
  • Holmes suggests that people need to be aware of the impact of their choices on their health and well-being.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 044

The Role of Woebot in Human Performance

  • Holmes talks about her job title as vice president of performance science at Woebot.
  • She explains that Woebot is a technology and physiological monitoring company that makes sure the company is a thought leader in human performance.
  • Holmes conducts her own studies and has published a study on a thousand paratroopers in Army Alaska, which showed that one behavior was the most predictive of positive psychological functioning in these soldiers.
  • She discusses the importance of understanding what will be important for tomorrow in terms of understanding how to take control of our health.
  • Holmes emphasizes the need for continued research and innovation in the field of human performance.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 045

Conclusion

  • Holmes concludes by emphasizing the importance of understanding the physiology and psychology of human flourishing.
  • She suggests that people need to align their behaviors with their values to achieve personal growth and development.
  • Holmes emphasizes the destructive nature of binge drinking and the need for continued research and innovation in the field of human performance.
  • She encourages people to take control of their health and well-being by being aware of the impact of their choices.
  • Holmes concludes by emphasizing the importance of continued research and innovation in the field of human performance.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 047

Growing Up with a Mother Struggling with Addiction

  • The speaker, Kristen Holmes, grew up with a mother who struggled with addiction.
  • The speaker felt deprioritized and unsupervised as a child due to their mother's addiction.
  • The speaker's father worked a lot and was work-obsessed, which was his form of escape.
  • The speaker had to figure out how to do basic things on their own, developing independence.
  • Forming emotional attachments as an adult is difficult unless one works through their past experiences with their mother's addiction.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 048

Understanding the Connection between Depression and Addiction

  • The speaker's mother had major depressive disorder and was not diagnosed properly.
  • The speaker is interested in everything related to health, especially the connection between depression and addiction.
  • People are predisposed to certain diseases, but there are things that can be controlled to reduce vulnerability.
  • The speaker learned that they can make choices to improve their own situation and live their potential.
  • The work that the speaker does is focused on understanding how to improve one's own situation and live their potential.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 049

Competitive Athletic Background

  • The speaker was a very competitive high-level athlete representing the US.
  • The speaker's athletic background taught them the importance of understanding their own body and psychology.
  • The speaker's work is focused on understanding how to improve one's own situation and live their potential.
  • The speaker always felt bad for their mother, who was not able to become the version of herself that the speaker wasn't able to realize her potential.
  • The speaker's drive and mission are influenced by their experiences growing up with a mother struggling with addiction.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 051

The Importance of Understanding Physiology and Psychology

  • Kristen Holmes, the vice president of performance science at Woebot, discusses the importance of understanding the physiology and psychology of human flourishing.
  • She believes that this understanding can help people take control of their health and live the lives they care about.
  • Holmes conducts her own studies and has published a study on a thousand paratroopers in Army Alaska, which showed that one behavior was the most predictive of positive psychological functioning in these soldiers.
  • She believes that everyone should be able to wake up and feel energetic and able to live the things they care about.
  • Holmes believes that making sure people attend to non-negotiables such as sleep, nutrition, and exercise is crucial for achieving this goal.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 052

The Impact of Alcohol on Health

  • Holmes recently quit drinking alcohol after realizing the negative impact it had on her life.
  • She believes that alcohol can prevent and lift some people out of addiction and has a wonderful karmic effect on the world.
  • She believes that if there's anything that can be converted from pain into something positive, it is preventing and lifting people out of addiction.
  • Holmes believes that alcohol can have negative effects on circadian rhythms, sleep, and overall health.
  • She believes that when looking at alcohol through the lens of non-neutrality, the choices become clearer and excuses disappear.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 053

The Effects of Alcohol on Sleep and Recovery

  • Alcohol can disrupt sleep patterns and negatively impact recovery markers such as heart rate variability and heart rate.
  • Even a small amount of alcohol can have negative effects on sleep and recovery.
  • Drinking alcohol can lead to a decrease in next-day recovery by an average of 6%.
  • The impact of alcohol on sleep and recovery can vary depending on individual factors such as the amount consumed and frequency of consumption.
  • It is important to understand the physiology and psychology of human flourishing in order to take control of our health and make informed decisions about alcohol consumption.
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes 055

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