In this insightful discussion, Dr. Kristen Holmes, Global Head of Human Performance at WHOOP, delves into the significance of circadian rhythms. She emphasizes how aligning daily habits with natural light can greatly enhance health. Kristen shares personal anecdotes, revealing that consistent sleep patterns have boosted her productivity and well-being. The conversation covers meal timing, alcohol's effects on recovery, and practical tips for maintaining a balanced lifestyle, all aimed at reclaiming our energy and improving mental health.

Kristen Holmes, Global Head of Human Performance at WHOOP, shares her expertise in psychophysiology and performance optimization. She discusses cutting-edge strategies for enhancing cardiovascular health and muscle recovery. Topics include VO2 max, strength training tailored for women, and the best timing for workouts and nutrition. Kristen also dives into the benefits of recovery modalities like cold and heat therapy, alongside important insights on balancing protein and carb intake for optimal performance. Tune in for actionable tips to elevate your fitness journey!

In this enlightening conversation, Kristen Holmes, VP of Performance Science at WHOOP, interviews Simon Hill, a physiotherapist and nutrition expert. They dive deep into the health benefits of plant-based eating, debunking common myths about protein and legumes. Discover how diet impacts sleep and recovery, and learn about the environmental implications of food choices. Hill shares practical tips for transitioning to healthier eating patterns and highlights compelling scientific evidence supporting plant-based diets, making it an essential listen for health enthusiasts.

World-renowned human performance expert Kristen Holmes discusses the circadian rhythm and the importance of protecting your sleep. She explains how disrupting this rhythm can lead to health consequences like cancer and cardiovascular disease. Kristen highlights the impact of light exposure on our internal clocks and provides tips for optimizing light exposure for better sleep habits.

What is HRV? WHOOP VP of Performance Kristen Holmes and Director of Analytics Emily Capodilupo discuss everything there is to know about heart rate variability, including what it is (3:39), why it's such a valuable metric (7:06), how it's an indicator of fitness (10:11), what things affect it (12:59), why WHOOP tracks it during sleep (17:27), the role it plays in recovery (23:04), how it fluctuates regularly (26:42), why it's hard to say what a "normal" HRV is (30:07), the reason it's most beneficial to follow trends over time (32:11), and lifestyle choices to improve HRV (33:00) like better hydration (36:42), nutrition (39:19) and sleep (42:30).Support the show

Kristen Holmes, Global Head of Human Performance at WHOOP, joins Paul Laursen, Zone 2 cardio expert and co-founder of HIIT Science, for an engaging discussion. They explore the power of Zone 2 training for fat metabolism and recovery, emphasizing its role in cardiovascular health. Paul shares insights into training zones, the vital connection between the nervous and cardiovascular systems, and how to balance training for peak performance. Their conversation also touches on the importance of sleep, hormone levels, and recovery strategies for optimizing athletic potential.

WHOOP Global Head of Human Performance and SVP, Research Algorithms, discuss an upcoming study on the link between sleep, stress, and blood pressure. They explore the protocols, big data collections, stress impact on sleep, anxiety effects, stress perception, and understanding sleep patterns.

Your greatest recovery amplifier: Naps. Kristen Holmes and Emily Capodilupo break down the value of napping on rest days (4:11), how naps maximize the quality of your training (7:03) and improve cognitive functioning (8:15), what you can gain from 3 minutes of slow wave sleep (9:23), why a 30-minute nap is only good sometimes (10:53) and why you should avoid napping for too long (12:50), the benefits of napping in between workouts (14:28), the napachino (15:10), the best time to sleep during the day (17:40), using WHOOP to manage sleep debt (23:14), avoiding binge sleeping (24:48), and tips to nap better (28:11). Support the show

This week we revisit an all-time classic episode all about Heart Rate Variability (HRV). VP of Performance Kristen Holmes  and SVP of Data Science and Research Emily Capodilupo dive deep into everything there is to know about HRV – and why it’s such a critical metric for evaluating your body’s readiness to perform. Learn what HRV is (3:00), why it’s so valuable to measure (6:35), and how it is a sign of fitness (9:40). Find out why WHOOP collects HRV data during sleep (17:05) and how it can impact your recovery score (22:27). Emily and Kristen explain how HRV can fluctuate on a daily basis (25:58) and how there is no true “normal” HRV (29:23). Hear some simple lifestyle choices that can improve your HRV (36:15) as well as how hydration (36:15), nutrition (38:43), and sleep (41:55) relate to HRV.Support the show

WHOOP experts Kristen Holmes and Emily Capodilupo discuss body composition, weight loss foundation, health monitoring, skinny vs. healthy, new WHOOP app feature, metrics insight, tips for body composition improvement, integrating data for overall health, and the significance of sleep, recovery, and strength training for muscle building and health maintenance.