VO2 Max, Muscle Strength & Exercise Recovery with Kristen Holmes

Kristen Homes is a master in muscle recovery and enhancing your
exercise benefits.  Kristin’s extensive background in
psychophysiology brings a wealth of knowledge to the discussion,
offering you valuable guidance on achieving peak physical
performance. In this episode, you'll discover cutting-edge
strategies for enhancing your cardiovascular health, building raw
and explosive strength, and fine-tuning your training with
precise carb and protein timing. Kristen shares her expertise on
VO2 max, zone two training, and the science behind effective
recovery. Whether you're aiming to boost your endurance or
elevate your overall fitness, this conversation is packed with
actionable tips tailored especially for women. Tune in to
transform your workout routine and achieve your health goals.


Episode Overview:
0:00 Intro/Teaser
11:40 “Batwoman” Cardio and Strength Training
22:43 Physical Training Strategies and Mindset
27:22 Zone 2 Workouts & Rucking
34:51 Optimizing Nutrition for Exercise Energy
43:26 Optimizing Nutrition and Meal Timing
51:20 Exercise Benefits & Strategies
57:21 Strength Training Strategies for Women
1:05:37 Functional Training Principles and Benefits
1:15:13 The Benefits of Recovery Modalities
1:27:20 Health Podcast Legal Disclaimer


Resources mentioned in this episode:
How to Maximize Recovery, Performance and Resilience with Kristen
Holmes - https://youtu.be/Y1CMj01m-TE?si=rNw1BUP4nWD_ccjZ
How Women Can Prevent Injury While Weightlifting In Their 40s
& Beyond -
https://www.mindbodygreen.com/articles/how-to-build-muscle-without-heavy-weights-and-avoid-injury

Coldture cold tubs - https://coldture.com/drstephanie (use code
DRSTEPHANIE for an exclusive discount)
Sunlighten Saunas - https://get.sunlighten.com/DRSTEPHANIE (use
code DRSTEPHANIE for an exclusive discount)
LMNT - https://drinklmnt.com/drestima
Heat, Healing & Hypertrophy: The Science of Saunas with Dr.
Stephanie -
https://drstephanieestima.com/podcasts/heat-healing-hypertrophy-the-science-of-saunas/

Kristen’s Instagram -
https://www.instagram.com/kristen_holmes2126/


Bio:
As Global Head of Human Performance, 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.


We are grateful to our sponsors:


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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.


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