In this episode of Save Yourself, Amy dives deep into the science of sleep, recovery, and performance with Kristen Holmes, Global Head of Human Performance at Whoop and a leading expert in biometric data. Kristen shares her extensive research on circadian rhythms and their impact on physical, mental, and emotional resilience. This episode covers everything from the effects of alcohol on recovery to the physiological challenges faced by night shift workers, offering actionable advice on how to optimize your health through proper sleep, exercise, and daily habits.

Kristen also discusses the unique challenges women face as they age, including how perimenopause and menopause affect sleep, hormone regulation, and exercise routines. Gain valuable insights into how to enhance their recovery and resilience, whether they're athletes or simply looking to improve their overall well-being.

Episode Highlights:

00:00 Intro

02:00 How alcohol affect recovery

04:15 Hydration

06:54 Night shift workers

10:58 How to avoid detrimental health issues

13:23 Downtime

17:43 Critical period to be asleep

22:36 Natural light deficiency

27:15 Getting enough sleep

30:15 Fragmented sleep

32:20 Exercise

37:11 Zone 2 training

39:18 Detractor of body recovery

43:00 What are you working on now?

45:35 Menstrual cycle coaching

47:29 What makes us vulnerable

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Ep 34 7 Hidden Dangers of Night Shift Work (And How to Avoid Them!) with Kristen Holmes