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E153
August 11, 2026
Menopause and the 3AM Wake Up: What Light, Meal Timing and Hormones Do with Dr. Kristen Holmes
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In this episode of unPAUSED, Dr. Mary Claire Haver sits down with Dr. Kristen Holmes, Vice President of Performance Science at Whoop and author of the new book Aligned, to unpack why sleep and circadian rhythm matter as much as hormones when it comes to the symptoms women feel in perimenopause and menopause.

Dr. Holmes explains the concept of circadian amplitude, the contrast between activity and rest, light and dark, and fed and fasted states that keeps every system in the body running on time, and why women with lower amplitude tend to report more frequent and more severe symptoms. She walks through why morning light exposure is one of the most powerful and underused tools available, how getting outside within the first part of the day sets the timing for melatonin release that night, and why a window is not a substitute for actual daylight.

The conversation moves into meal timing, including why the body is more insulin sensitive earlier in the day and how consolidating calories into a shorter window can support better sleep and metabolic health. Dr. Holmes also covers where movement fits, including the specific role of zone two training in recovery, why late night intense exercise can work against sleep, and how alcohol affects women differently than men at the same dose.

Dr. Holmes and Dr. Haver also dig into what actually drives a 3am wake up, tracing it back to progesterone, GABA signaling, and the loss of hormonal stability that comes with perimenopause, and why sedatives can mask the problem without improving sleep architecture. The conversation ends with a look at the data connecting circadian misalignment to shift work, mental health, and long term health risk, and what a woman can start doing tonight to build back that rhythm.

Guest links:

Books:

Articles:

Other Resources:

Chapters

00:00:00 – How Simple Habits Can Transform Your Health
00:03:48 – From Elite Athlete to Performance Scientist
00:06:47 – Understanding HRV & What Your Wearable Is Telling You
00:12:09 – What the Data Reveals About Women
00:17:44 – Circadian Rhythm: The Key to Better Health
00:21:07 – When to Eat for Better Metabolic Health
00:30:02 – Exercise Timing, Sleep & Recovery
00:32:48 – Why Sleep Consistency Matters
00:38:19 – Zone 2 Exercise & Breathwork for Recovery
00:53:30 – The Dangers of Circadian Misalignment
00:56:47 – Perimenopause, Menopause & Sleep
01:03:09 – Sleep Architecture, 3 A.M. Wake-Ups & Mental Health

About the guest

Dr. Kirsten Holmes

Dr. Kristen Holmes is a dynamic force, recognised for her work as a scientist, athlete, coach, and podcast host and her endless pursuit of understanding human potential.

In her early life, Kristen experienced familial instability, often finding solace in nature. This connection cultivated an enduring passion for exploring and improving human performance.

An exceptional scholar-athlete, Kristen earned a B.A. in Political Science from the University of Iowa, where she was a 3-time All-American, 2-time Big 10 Athlete of the Year, and a standout in field hockey and basketball.

She went on to represent the U.S. National Field Hockey Team, competing at the highest levels internationally. Her coaching career is equally impressive, including a historic tenure at Princeton University. 

Dr Holmes has a master’s degree in psychology and sports performance and is doing ongoing PhD research in psychology. She is the Global Head of Human Performance and PPL Scientist at WHOOP.

A sought-after speaker, lecturer, and host of Science & Soul—a Flight Studio podcast, Kristen’s unique ability to translate complex scientific principles into actionable, relatable advice sets her apart as a leader in her field.