Kristen Holmes
Person
Kristen Holmes is a health and performance expert who appeared as a guest on the podcast 'The Diary Of A CEO with Steven Bartlett'. She featured in a highly replayed segment focusing on sleep optimization and improving daily habits.
Works by Kristen Holmes
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What Kristen Holmes has said on podcasts
23 statements
Controllable behaviors can reduce vulnerability to some diseases.
“there's a lot of things that we can actually control to reduce our vulnerability to some of these diseases”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 2:58
Alcohol choices become clear when evaluated against personal values.
“a choice like alcohol becomes very clear”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 9:51
Needing alcohol to bond likely indicates an unaddressed underlying issue.
“if you need alcohol to bond or to, you know, form a connection, there's probably something else going on that is unaddressed”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 9:59
One to two alcoholic drinks weekly can negatively affect health.
“just one to two drinks per week will, can have, you know, negative implications on, on health”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 11:05
Even moderate alcohol consumption is probably not beneficial for health.
“I don't know that any like even in a moderate amount of alcohol is good for you”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 11:14
Alcohol-related sleep disruption produces downstream negative effects.
“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”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 11:30
Each alcoholic drink is associated with a linear decline in recovery markers.
“with every drink, it is just. There's a linear relationship in the decline”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 13:00
One alcoholic drink can significantly reduce heart rate and heart-rate variability.
“even one drink will produce clinically significant reductions in heart rate and heart rate variability”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 13:09
Alcohol reduces next-day recovery by 6% on average.
“we see a 6% reduction in next day recovery after alcohol on average”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 14:12
Caffeine consumed within eight to twelve hours of bedtime delays sleep onset.
“if we're having caffeine, you know, within eight to 12 hours, I would say of when we intend to sleep, it's going to impact our sleep onset”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 15:17
Caffeine can disrupt or fragment sleep even when sleep onset occurs.
“it will invariably end up disrupting or fragmenting our sleep”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 15:36
Shift workers die fifteen years earlier on average.
“those folks on average are going to die 15 years sooner”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 16:29
The World Health Organization classifies shift work as a carcinogen.
“shift work is considered a carcinogen by the World Health Organization”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 16:36
Each hour of social jet lag increases nonsuicidal suicidal ideation by 17%.
“for every hour of variability between weekday and weekend schedules, they saw a 17% increase in non suicidal ideation”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 19:16
Greater sleep-schedule variability causes more psychological and physiological consequences.
“the more variability you have, the more psychological and physiological negative consequences there'll be”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 20:09
The physiological sigh is an especially effective technique for reducing immediate anxiety and stress.
“the physiological sigh, for example, which we know has emerged as being the most efficacious breathwork technique in the moment to reduce not only in the moment anxiety and stress”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 21:50
Every 45 minutes of sleep deprivation reduces next-day mental control by 5–10%.
“with every 45 minutes of sleep deprivation accrued on the Whoop platform, we see a 5 to 10% next day decrease in mental control”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 23:11
Business leaders make worse decisions as accumulated sleep debt increases.
“the leader's ability to make decisions in the presence of sleep debt gets worse the more sleep debt you accrue”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 24:58
Leader sleep quantity is linearly related to direct reports' psychological safety.
“there was a linear relationship between the amount of psychological safety and the amount of sleep that the leader had”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 26:05
Teams with psychological safety generated $4.5 million more than teams without it.
“they brought in to the tune of $4.5 million more than teams who are lacking psychological safety”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 27:27
Greater sleep debt makes people more prone to accidents.
“the more sleep debt you're carrying, the more accident prone you are”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 28:12
Spending more time in bed alone does not address behaviors enabling sleep.
“we're telling folks just to spend more time in bed without addressing the behaviors that are actually enable us to fall asleep and stay asleep”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 29:07
Sleep is the greatest natural performance enhancer available.
“sleep is the greatest natural performance enhancer that we have on this planet”
Open the episode · Most Replayed Moment: Better Sleep Doesn't Always Mean Longer Sleep! Fix These Habits TodayListen at 30:23
Statements are attributed to the speaker as said on the episode and reflect their view at the time, not PodLume's. They are not advice.
Discussed alongside Kristen Holmes
- Ryan Peterson
Person · 4 episodes together · 1 show
- New York City
Place · 4 episodes together · 2 shows
- Instagram
Product · 2 episodes together · 2 shows
- Brooklyn
Place · 2 episodes together · 1 show
- YouTube
Product · 2 episodes together · 2 shows
- Caitlin O'Neill
Person · 7 episodes together · 4 shows
- The New York Times
Organization · 6 episodes together · 4 shows
- Harvard University
Organization · 2 episodes together · 2 shows
27 episodes featuring Kristen Holmes
Marketplace
Confidence falters as households confront a tougher economy
The episode connects weakening confidence, stalled hiring, and squeezed industries to a broader question about whether resilient spending can last.
Sep 29, 2026 · 26 min
Bloomberg Daybreak: US Edition
Deepfake abuse exposes a legal and technological vacuum
Kayla Williams’s ordeal shows how fabricated sexual images can devastate a person while anonymous perpetrators and outdated laws frustrate accountability.
Sep 27, 2026 · 40 min
Bloomberg Tech
Gainesboro residents confront an ideological land grab
The episode shows how secrecy, land purchases, and political organizing can turn a small town into a battleground over belonging and democratic control.
Sep 27, 2026 · 55 min
Up First from NPR
Clergy candidates test faith’s reach in red-state races
The campaigns show how religious conviction can guide Democratic public service while economic concerns and secular voters limit faith-based appeals.
Sep 27, 2026 · 36 min
Letters from an American
Judge restores White House press access amid media restrictions
The episode frames press access, immigration enforcement, public spending, and election claims as tests of executive accountability.
Sep 25, 2026 · 12 min
Letters from an American
FBI probes alleged pay-to-play involving Senator Collins
The episode uses an alleged corruption investigation to examine whether weakened oversight is enabling conflicts of interest and misuse of public money.
Sep 24, 2026 · 16 min
Watch What Crappens
A shoulder injury exposes Below Deck Med’s crew fault lines
The charter’s medical emergency, indifferent guests, and van confrontation turn routine yacht drama into a test of crew accountability.
Sep 22, 2026 · 1h 18m
Hidden Brain
How helplessness reshapes motivation and agency
The episode connects uncontrollable adversity to passivity and depression while examining why explanatory style, imagination, and optimism can preserve agency.
Sep 21, 2026 · 54 min
Watch What Crappens
Luann turns a lingerie party into cabaret chaos
Ronnie and Amy Phillips use the Miami cast’s shifting alliances and suspicious storylines to examine how Housewives performance becomes the plot.
Sep 21, 2026 · 1h 4m
The Journal.
Emma Grede makes the case for ambition without apology
Emma Grede connects overlooked consumer needs to business growth while confronting the money, motherhood and trade-offs behind public success.
Sep 20, 2026 · 25 min
Watch What Crappens
Vicki’s La Quinta getaway collapses under pressure
The recap turns a failed girls trip into a study of how hosting, distrust, and unresolved relationships fracture the RHOC group.
Sep 19, 2026 · 1h 10m
Hidden Brain
Conversational style can disguise itself as character
The episode shows how misread cues and well-intended deception can turn ordinary differences into conflict, mistrust, and lost autonomy.
Sep 14, 2026 · 1h 48m
This Week in Startups
AI oversight meets meme coins and improvised data centers
The discussion tests where human responsibility, regulation, and infrastructure must catch up with increasingly capable AI systems.
Sep 14, 2026 · 1h 11m
Hidden Brain
Life jolts can redirect careers, relationships, and creativity
The episode examines when sudden disruptions deserve action, when intuition needs scrutiny, and how distance can help difficult problems yield insight.
Sep 7, 2026 · 1h 37m
Hidden Brain
Indirect speech protects relationships—and can imperil lives
The episode examines when tact preserves cooperation and when deference or ambiguity prevents urgent truths from being heard.
Aug 31, 2026 · 56 min
Pivot
Dolly Parton’s legacy meets Meta’s child-safety reckoning
The episode connects Parton’s durable model of cultural influence and philanthropy with urgent questions about technology, politics, and public accountability.
Aug 28, 2026 · 1h 13m
Today, Explained
Ossoff turns a Trump aide’s unusual access into a national test
The clash over Natalie Harp shows how proximity to Trump can become a political weapon—and a proving ground for John Ossoff’s national ambitions.
Aug 25, 2026 · 28 min
Watch What Crappens
Luann turns Kyle’s White Party into cabaret chaos
The recap captures how nostalgia, unresolved feuds, and shifting alliances turn a Housewives reunion into a contest for attention.
Aug 25, 2026 · 1h 14m
Hidden Brain
Arts engagement strengthens emotion, connection, and resilience
The episode examines how varied, attentive participation in the arts may support emotional regulation, social bonds, mastery, and long-term mental health.
Aug 24, 2026 · 56 min
The Diary Of A CEO with Steven Bartlett
Daily habits dictate sleep quality far more than hours in bed
Understanding the physiological impact of daily choices like alcohol, caffeine, and irregular schedules is essential to preventing cognitive decline and physical injury.
Aug 21, 2026 · 31 min
Letters from an American
Republicans struggle to redirect attention from Trump’s controversies
The episode frames a widening gap between Republican efforts to control the political story and the controversies, policy problems, and financial pressures demanding attention.
Aug 20, 2026 · 14 min
Pod Save America
Trump’s alliances, military strain and 2026 Senate fights collide
The episode connects foreign-policy volatility and military readiness concerns to the domestic contests that could determine Democratic power in 2026.
Aug 18, 2026 · 1h 29m
Hidden Brain
Projection and mismatched signals reshape romantic relationships
The episode shows how assumptions can become relationship evidence, while feeling loved depends on communication, consideration, and being understood.
Aug 17, 2026 · 1h 36m
Today, Explained
Babies learn before their memories disappear
The episode reframes infancy as a period that builds emotional, social, and cognitive foundations even without lasting autobiographical memories.
Aug 16, 2026 · 31 min
unPAUSED with Dr. Mary Claire Haver
Sleep routines become menopause health infrastructure
The conversation frames sleep and circadian alignment as practical levers for preserving performance, muscle, emotional stability, and long-term health during menopause.
Aug 14, 2026 · 52 min
unPAUSED with Dr. Mary Claire Haver
Why menopause turns the 3 a.m. wake-up into a circadian problem
The conversation reframes menopausal sleep disruption as a whole-day interaction among light, food timing, activity, hormones, and circadian alignment.
Aug 11, 2026 · 1h 8m
REAL AF with Andy Frisella
WNBA controversy opens a wider fight over borders and culture
The episode connects disputes over race, gender, immigration, economic pressure, entertainment, and public safety through a consistently confrontational political lens.
Aug 11, 2026 · 1h 28m