How to Maximize Recovery, Performance and Resilience with Kristen Holmes

In this episode, Dr. Stephanie delves into the fascinating world of recovery optimization. Dr. Stephanie is joined by the incredible Kristin Holmes, the VP of Performance Science at Whoop, who boasts an impressive athletic and academic background. Together, they explore various aspects of recovery, from heart rate variability (HRV) to the influence of light, sleep patterns, and even menstrual implications on metabolism. Kristen touches on insulin resistance and the science behind it, offering valuable insights for listeners of all ages. This engaging conversation is a must-listen for anyone seeking to recover like a boss and maximize their human potential. As Vice President of Performance Science, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance. Links in episode: Whoop podcast - https://www.whoop.com/us/en/thelocker/whoop-podcast-all-episodes/ Carol Dweck growth mindset - https://youtu.be/hiiEeMN7vbQ?si=YJ6PoV0lE7akVE5h Sean Achor’s work on happiness - https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en Dr. Ken Wright’s work on sleep - https://www.colorado.edu/iphy/people/faculty/kenneth-p-wright-jr Alcohol's Effect on Sleep, Recovery and Performance - https://www.whoop.com/us/en/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/ Instagram - https://www.instagram.com/kristen_holmes2126/ LinkedIn - https://www.linkedin.com/in/kristen-holmes/ IG post about HRV https://www.instagram.com/p/CtCAMDuAMZm/?hl=en Episode Overview: 0:00:00 Maximizing Circadian Alignment and Health Basics 0:05:14 The Importance of Recovery for Fitness and Performance 0:09:03 Components of Recovery: Sleep and Training 0:14:36 The Paradox of Seeking Strength while Avoiding Discomfort 0:20:47 HRV and Age: Decline and Factors 0:24:10 Age and Sympathetic Dominance in HRV 0:30:32 The Importance of Aligning with Natural Light-Dark Cycles 0:33:08 The Importance of Maintaining a Consistent Sleep-wake Schedule 0:37:01 Exercise and food as levers to offset irregular sleep-wake schedules 0:41:21 The Role of Light in Influencing Sleep Patterns (including in teenagers) 0:45:15 The Vicious Cycle of Fragmented Sleep and Blue Light Exposure 0:45:39 The Impact of Cortisol on Sleep Quality 0:49:57 The Relationship Between Sleep Deprivation and Diabetes Risk 0:54:33 Adjusting Eating Window for Better Metabolic Health 0:57:40 Strategies to Mitigate Negative Effects of Poor Sleep 1:02:30 Sleep Extension and Nap for Sleep Deprivation during Events 1:06:12 Alcohol Consumption and its Effects on Sleep 1:13:29 The Effect of Prosecco on Sleep Quality 1:13:39 Alcohol's Impact on Detoxification and Sleep 1:17:38 Sleep Debt's Impact on Psychological Safety and Relationships 1:20:49 The Timing of Sex for Better Sleep 1:22:00 Sex as a Sleep Promoting Behavior 1:25:16 The Evolving Dynamics of Sex and Sleep 1:29:01 Sleep: A Foundation for Health and Vitality We'd like to thanks our sponsors: Become the best version of yourself and get 15% off of all NED products with the code Dr. Stephanie. Go to helloned.com/drstephanie Go to www.nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order. **************************** P.S. When you're ready, here are two ways Dr. Stephanie can help you: Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.