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

ℹ️ EPISODE INFO

Released

January 4, 2024

Duration

1h 49m

Channel

The Diary of a CEO

Watch on YouTube

▶ Open ↗

📝 EPISODE DESCRIPTION

If you enjoy hearing about the transformative power of sleep, I recommend you check out my conversation with Dr Matthew Walker, which you can find here: https://www.youtube.com/watch?v=Us8n8VBQn_c 00:00 Intro 02:13 Why do you do the work you do? 02:48 What your work is and involves 05:03 The Importance Of Sleep Wake Timing - circadian rhythm 10:16 Humans Haven't Adapted For Artificial Light 15:07 The Myths Around The Hours Of Sleep You Get 18:43 A Lack Of Sleep Is Hurting Muscle Growth 20:08 A Solid Sleeping Pattern Can Prevent Sickness 25:23 The Best Times To Eat For The Perfect Sleep 32:26 The Positive and Negative Effect Of Exercise On Our Sleep 34:09 The Importance Of Getting Sunlight When We Wake Up 36:32 Things To Do For A Perfect Night's Sleep 39:20 A Message For People That Aren’t Taking This Information Seriously 45:14 Growing Up With Addiction 51:54 What Alcohol Is REALLY Doing To Our Sleep 01:00:15 The Effects Of Coffee On Our Sleep 01:01:01 Shift Workers Have A Lower Life Expectancy 01:03:37 Mental Health 01:06:26 How To Reduce Stress In The Moment 01:07:54 Sleep Deprivation & How It Affects Our Actions 01:15:43 The Relationship Between Sex & Sleep 01:19:00 Ads 01:20:53 What Is HRV & Why Is It So Important? 01:30:01 Why The Relationship We Have With Ourselves Is So Important To Our Sleep - The Psychological Effects 01:32:21 The Importance Of A Growth Mindset & Positivity 01:35:39 What To Do If You Have A Motivation Problem 01:41:57 Writing Down Your Values 01:46:29 The Last Guest's Question Follow Kristen: Instagram: https://bit.ly/47oC8fh Get tickets to The Business & Life Speaking Tour: https://stevenbartlett.com/tour/ FOLLOW ► Instagram: https://www.instagram.com/steven/ Twitter: https://x.com/StevenBartlett?s=20 Linkedin: https://www.linkedin.com/in/steven-bartlett-56986834/ Sponsors: Whoop: https://join.whoop.com/en-uk/CEO Shopify: http://shopify.com/bartlett Huel: https://g2ul0.app.link/G4RjcdKNKsb

🎤 SPEAKERS

• Kristen Holmes

  guest

• Steven Bartlett

  host

• Narrator

  other

🧾 EPISODE SUMMARY

In this episode of The Diary of a CEO, featuring Kristen Holmes and Steven Bartlett, The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes explores sleep, Light, Alcohol: Data-Driven Rules For Human Flourishing Daily Kristen Holmes, VP of Performance Science at WHOOP, explains how circadian rhythms, sleep regularity, light exposure, meal timing, and substance use fundamentally shape health, performance, and mental wellbeing. Drawing on large-scale WHOOP datasets and external research, she argues that when you sleep and wake is more predictive of mortality and psychological functioning than how long you sleep. She highlights how modern behaviors—late-night light, food, alcohol, erratic schedules—severely disrupt biological clocks, elevating risks for cancer, cardiovascular disease, metabolic dysfunction, mental illness, and reduced cognitive performance. Interwoven with her personal story of growing up with an alcoholic mother, she frames behavior change as aligning daily habits with deeply held values and leveraging small, consistent circadian-aligned actions to exit downward spirals.

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