In this episode of unPAUSED, Dr. Mary Claire Haver continues her conversation with Dr. Kristen Holmes, Vice President of Performance Science at Whoop and author of the new book Aligned, moving from the science of circadian rhythm into a practical recovery plan a woman can start using tonight.

Dr. Holmes lays out a realistic strength and cardio prescription for women who only have thirty minutes a day, and explains how sleep governs the release of growth hormone and the capacity to build and preserve muscle as we age. She introduces the idea of alignment over willpower, framing consistent habits as infrastructure built around what someone actually values rather than a matter of discipline, and connects that back to the four core psychological needs, purpose, autonomy, self efficacy, and connection, that predict anxiety and sleep quality.

The conversation turns to wearables, including what to look for in a tracker, the pitfalls of obsessing over data, and simple, no cost markers like a regular menstrual cycle, resting heart rate, energy, and mood that anyone can track without one. Dr. Holmes and Dr. Haver also cover how alcohol and marijuana affect sleep architecture, when a sedative can help short term versus when it becomes a long term problem, and which supplements, like magnesium, actually have data behind them for sleep and anxiety.

The episode closes with a rapid fire round on melatonin, mouth taping, cold plunging, weighted blankets, red light therapy, chronotypes, and napping, followed by the two changes Dr. Holmes would tell a woman to make first if she wants better sleep and recovery starting tonight.

Guest links:

• Dr. Kristen Holmes (Instagram)
  
• Dr. Kristen Holmes, PhD (LinkedIn)
  
• The Line with Dr. Kristen Holmes (Apple Podcasts)

Books:

• “Aligned: The Data-driven Guide to Performance, Recovery, and Human Potential,” by Kristen Holmes
  
• “The New Perimenopause,” by Dr. Mary Claire Haver
  
• “The New Menopause,"⁠ by Dr. Mary Claire Haver

Articles:

• Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study (Sleep)
  
• The menstrual cycle through the lens of a wearable device: insights into physiology, sleep, and cycle variability (npj Digital Medicine)
  
• Real-world effects of alcohol on heart rate, sleep, and physical activity by age and sex (PLOS Digital Health)
  
• Alcohol Use Trajectories During the First 72 Weeks of WHOOP Wearable Platform Membership: Observational Cohort Study (JMIR)
  
• Timing of food intake predicts weight loss effectiveness (International Journal of Obesity)
  
• Dose-response relationship between evening exercise and sleep (Nature Communications)
  
• Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men (Applied Physiology, Nutrition, and Metabolism)
  
• Four core circadian behaviors that improve cardiorespiratory fitness through consistent sleep (Sleep)
  
• Brief structured respiration practices enhance mood and reduce physiological arousal (Cell Reports Magazine)
  
• What Happens on Call Doesn't Stay on Call. The Effects of In-house Call on Acute Care Surgeons' Sleep and Burnout: Results of the Surgeon Performance (SuPer) Trial (Annals of Surgery)
  
• Cardiac responses to daily threats and challenges during wakefulness and sleep (Emotion)
  
• Enhancing circadian rhythms—the circadian MEGA bundle as novel approach to treat critical illness (ATM)
  
• Circadian misalignment increases mood vulnerability in simulated shift work (Scientific Reports)
  
• Association between accelerometer-measured amplitude of rest–activity rhythm and future health risk: a prospective cohort study of the UK Biobank (The Lancet)
  
• Sleep Disturbance and Perimenopause: A Narrative Review (Journal of Clinical Medicine)
  
• Metabolomics Pilot Study Identifies Desynchronization of 24-H Rhythms and Distinct Intra-patient Variability Patterns in Critical Illness: A Preliminary Report (Frontiers in Neurology)
  
• Social Jetlag and Related Risks for Human Health: A Timely Review (Nutrients)

Other Resources:

• Wu Tsai Human Performance Alliance will explore peak performance to help all people thrive throughout life (Stanford Report)
  
• Scott Delp - Director, Wu Tsai Human Performance Alliance at Stanford
  
• Experts see a wide data gap in women’s sports science. This WNBA team owner wants to fix it (Associated Press)
  
• New WHOOP Studies Show Even Moderate Alcohol Disrupts Sleep and Recovery - and Members Reduce Drinking Over Time
  
• How stress affects sleep, cognitive performance, and recovery