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.


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