In this episode of In Your Skin, we sit down with Kristen Holmes, Global Head of Human Performance and Principal Scientist at WHOOP. As a psychophysiologist, she studies the intricate relationship between psychological processes and physiological responses—particularly how sleep impacts everything from longevity to mental health and metabolism.
Kristen unpacks the science behind circadian rhythms, the dangers of sleep debt, and why consistency in sleep patterns matters more than duration. She also shares practical insights on optimising sleep, the impact of light exposure, and how women’s hormonal cycles affect sleep quality.
If you’ve ever struggled with sleep, felt exhausted despite getting “enough” rest, or wondered how to align your lifestyle with your body’s natural rhythms, this episode is packed with game-changing insights.
Episode Breakdown:
0:00 – The science of circadian rhythms and why sleep consistency matters
4:45 – How modern life disrupts our natural sleep cycles
8:10 – Sleep debt: what it is and why it shortens your lifespan
12:30 – Why night owls have a higher risk of metabolic dysfunction
16:50 – The role of light exposure in setting your sleep-wake cycle
21:00 – How stress perception affects sleep and recovery
25:30 – The surprising link between sleep, gut health, and hormone regulation
30:15 – Why women are more sensitive to sleep deprivation than men
34:40 – Practical tips to improve sleep quality and energy levels
38:50 – Can you "catch up" on lost sleep? What the science says
42:15 – How WHOOP tracks sleep and helps optimise recovery
46:20 – Where to find Kristen Holmes’ work and insights
The episode is proudly sponsored by Whoop
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Connect with Kristen on Instagram @kristen_holmes2126
Find out more about WHOOP at whoop.com
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