Podcast Notes Playlist: Fitness The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!", "Late Night Screen Time Linked To Cancer!", "Working Shifts Kills You 15 Years Early!" - Kristen Holmes
Key Takeaways
- Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time
- “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” – Kristen Holmes
- “Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen Holmes
- Tips for deeper sleep: view bright light within 20 minutes of waking; dim all lights and avoid light viewing as much as possible after the sun sets; avoid eating 3 hours before bed; sleep in a dark, cold room; manage stress throughout the day as much as possible
- There is a lot we can control to reduce vulnerability to disease
- Align your behaviors with the things you say you care about– if you’re struggling to adopt healthier behaviors, you need to find clarity on what you care about; this could mean cutting people or things out of your life who do not support who you want to be
- Your behaviors send you closer or further from the person you want to be
- Do the work to figure out who you want to be in the world: what do you value, who do you want to be, how do you want to spend your time
- Working out for one hour per day does not give you a license to sit the rest of the day!
- Exercise to optimize HRV:(1) Zone 5 (max heart rate) 2-3 times per week; (2) 200-300 minutes of zone 2 per week
- Top tips for better health today: (1) prioritize consistent sleep-wake cycle; (2) consume all calories within a 10-hour timeframe, ideally ending 3 hours before bed
- Just these two will have a significant downstream effect and regulate your relationship with light
Read the full notes @ podcastnotes.org
If you have ever wanted to understand what exactly Circadian Rhythm is, and its unbelievable total body impacts, this is the episode for you.
Kristen Holmes is the Vice President of Performance Science at the health and fitness monitoring company, WHOOP. Kristen’s focus is on understanding the scientific, psychological and personal factors that either promote or harm human performance.
In this interview, Steven and Kristen discuss everything from the amazing impact of harnessing your Circadian Rhythm, Heart Rate Variability, the psychology of peak performance, and how people can take control of their health.
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Watch the episodes on Youtube: https://g2ul0.app.link/3kxINCANKsb
Follow me:
Instagram: http://bit.ly/3nIkGAZ
Twitter: http://bit.ly/3ztHuHm
Linkedin: https://bit.ly/41Fl95Q
Telegram: http://bit.ly/3nJYxST
Sponsors:
Whoop: https://join.whoop.com/en-uk/CEO
Shopify: http://shopify.com/bartlett
Huel: https://g2ul0.app.link/G4RjcdKNKsb
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