The Science of Recovery: How to be More Resilient | Kristen Holmes

As Vice President of Performance Science at WHOOP, Kristen works with hundreds of the best tactical, professional, surgical teams, corporate, and NCAA Athlete Teams in the world, helping them interpret WHOOP data to optimize training, recovery, and sleep behavior. Kristen's research focuses on the temporal organization of circadian influences and their effect on physiological and psychological resilience. Kristen was a 3x All American, 2x Big 10 Athlete of the year at the University of Iowa, competing in both Field Hockey and Basketball, and a 2021 University of Iowa Hall of Fame Inductee. 7-year member of the U.S. National Field Hockey Team and one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and a National Championship at Princeton University. Kristen has an MIT Sloan Artificial Intelligence Certificate, M.A. Psychology, and Sports Performance, B.A., Political Science, University of Iowa, Ph.D. Candidate, University of Queensland.
In this episode we discuss:
- Is your circadian rhythm dysfunctional, and how can you fix it?
- How heat and cold exposure can improve your mental health
- What elite atheletes and performers all have in common.
- How to improve your resiliency and readiness.
- The one exercise you can do for longevity.
00:00:00 Introduction
00:03:12 Kristen's History
00:11:00 Alignments in our Body
00:16:00 Top Behaviors for Circadian Alignment
00:23:00 Bedtime and Morning Times
00:27:00 Things you Should do During the Day
00:36:00 When Should You Eat?
00:44:00 Sleep vs. Exercise: Which One Is More Important?
00:47:00 Adaptability
00:51:00 Sex and Sleep
00:54:00 Heat vs. Cold
01:00:00 Training
Subscribe to the Dr. Gabrielle Lyon Show Podcast
Apple Podcasts: apple.co/3bdNr2h
Spotify: spoti.fi/39RC7Zk
Google Podcasts: bit.ly/3HLxlcz
Say hi on social:
Instagram: / drgabriellelyon
Sign up for my weekly newsletter:
www.drgabriellelyon.com
New patient inquiries:
drgabriellelyon.com/contact-us/
---
Get 20% off your first order: houseofmacadamias.com/drlyon
$40 off the Apollo Wearable: apolloneuro.com/drlyon
Inside Tracker 20% Off the Entire Store: info.insidetracker.com/drlyon
Visit 1st Phorm Website for Free Shipping on orders $75+: www.1stphorm.com/drlyon
---
Affiliate Disclaimer:
Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in no way obligated to use these links. Thank you for your support!
Disclaimer: The Dr. Gabrielle Lyon Podcast and KZbin are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, KZbin, or materials linked from this podcast or KZbin is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

[@brandonbernitz2431]

This episode was unbelievable and extremely underrated. This is confirmation that sleep and recovery is complicated, its all about the basic fundamentals.

[@nohypeneededfunctionalfitn7767]

This episode was AMAZING and honestly criminally underrated. As a longtime fitness coach, I had soooo many takeaways and quite a bit of additional input to offer up for consideration. As soon as I put my son to bed this evening, im coming back the comment section here and going INNNNN!!! Cant wait.

[@quinnrivers527]

This was a phenomenal conversation. I’m so happy I got to listened. Awesome guest and I loved what she says at the end. In response to the question about what separates the elite athletes from the rest. It was so wise and beautiful. ❤💪

[@carlaprata8119]

Many, many thanks for simplifying such complex findings! One of the best podcasts I have ever heard. Very generous of both of you.

[@edboyce20]

Remarkable guest! Last few minutes pure gold!! Commit to the process as comparison is the thief of joy.

[@thatsps2u]

Thank you for sharing. You're both so articulate and well spoken, not to mention beautiful! You clearly live what you preach. Such a fantastic blueprint. I'm inspired!!

[@susanfite1695]

One of your best podcasts Dr. Lyon. THANK YOU!

[@paulanelson8618]

Please time stamp these podcasts

[@MrTmartin01]

I really enjoyed this very informative podcast. I actually listened to it twice! Lots of great information.

[@hectorcruz5944]

Excellent! Thank You very much Dr. Lyon

[@angelahenderson3053]

Amazing episode! Thank you for the information on bettering our sleep. So important! Keep up the great work. ❤

[@deethomas9863]

This is one of my favorite episodes!

[@DrGabrielleLyon]

AH love it! So happy you liked it and found it valuable!

[@righustle6859]

Thank you for sharing, this is great ! :)

[@jheyfede]

WOW. Awesome info and a great conversation. Thanks for sharing.

[@nelliesavage630]

Thanks Gabrielle this was so valuable!

[@andypineda311]

Kristen is best in class!

[@carolinelewis952]

I go to bed and wake up at the same time everyday. I know its so good for me!

[@secretcinemalagos5662]

good stuff all round. the crying at the end caught me off guard. passion

[@chasingshangrila]

I go to bed between 11-12 and wake up between 7-8 is that ok?

[@sheryl3268]

Where do I find the links to Kirsten that you said you were putting in? Looked in description and comments. Is there a different place? Great epidode BTW. Would love more about timing of exercise in relation to meals while fitting in enough of both during active circadian rhythm cycle. Thanks!

[@olgapichardo9441]

Great insight. The time variability certainly affects tremendously, the daylight savings specially in the northeast when the sun goes down at 4:30 is affecting me. I haven’t been able to sleep well in a month As now I get hungry early, my body prepares for bed early outside of my usual time of sleep and unfortunately life happens and it doesn’t align. Trying to rebalance 😢

[@kenhnsy]

Protein cycling, fasting, delay eating before bedtime. This is a tough schedule to keep. I have experienced this, though. 4 protein cycles per day while taking a NMN stack, creatine and methylene blue while not exercising has put on me muscle mass (not strength) close to what I had in my youth. A show on different feeding scenarios would be good. Many nutrition scenarios are prescribed these days.

[@loungydoc]

It’s not just about biohack and not just about the mind, it complimenting both for synergy in living life.

[@joerockhead7246]

Getting ready to kick off this podcast. I think i sleep too much. 10hrs last night. I get between 8 - 11 every night. Is there such a thing as too much sleep? Love the channel, Dr. Lyon. Thank you.

[@secretcinemalagos5662]

too much, not really. but worth getting check up in case its being caused by something else. as some of the studies whereby people were given freedom to sleep, its home statically driven between 8-10 hours

[@rafymisla7200]

1:09:00 The key of everything...

[@XtineJohnes]

Hi, the “chronic circadian misalignment” and systematic Vitamin D deprivation of shift workers and people forced indoors 5 or more days a week is a Social Justice issue. Basically, we have enough AI and Robotics to not force a human to get diseases and die early. They have to start giving Basic General Income and other social programs to get people off of this deadly “work”. The Shift Workers need a UVB box that creates Vitamin D, they’re chronically depleated.

[@edgetransit3320]

Wow her accolades are insane

[@stephendunning1510]

I have severe insomnia and anxiety. I try every day to wake up at the same time and sleep at the same time (10pm 6am) but it hasn't helped yet. Getting light at 6am in the Midwest for most of the year isn't possible. I do tend to sleep better during the summer.

[@drkstatom]

What if you wake up before sunrise? Wake at 4:30/5 but sunrise isn’t until 6:50. Should you use a light box right away?

[@bulbulchaudhary5605]

Then you should make sure to switch on all the lights to mimic daylight as much as possible. You can also go near bright lamp and sit there for 10 min(brian Johnson does this) and after sun is up then go outside.

[@kbuban212]

Why does the body require sunlight for the active phase but artificial light can disrupt the sleep cycle?

[@opsjesse]

Combination of too bright and wrong wavelength

[@richbunnell7426]

I’m in bed by 9pm, up at 5 am. I eat from 5 am until 11 am. So, I do not eat for ten hours prior to bed. My sleep score averages between 86 - 91.

[@FortheHealthofit.]

intro music is awful but excellent info

[@maressacox]

Up to pee between 2 and 4.

[@handsomebwonderboy9178]

My family is originally from Nantucket

[@vanessadamian2293]

But I have a baby 😅 no sleep 😢

[@maribella1275]

Fascinating. Hard to focus on anything past the “hums” and “you know” such awkward speech fillers.

[@Msloverawfood]

Me thinks you are a person who luvs to complain and/or find fault with anything so you don't have to think and pull out the benefits that might help and enable your being.

[@FormlessJKD17]

It's nearly impossible to sleep at the same time when you have a family and hectic work schedule, come on.

[@secretcinemalagos5662]

impossible is nothing. go for it

[@edgetransit3320]

She's not putting every variable of your life into the equation. She's giving the information. It's up to you to use it. If you can't, then it's fine.