"This Predicts Your Life Expectancy!" - #1 Cause Of Stress, Cancer & Weight Gain | Kristen Holmes
Rangan Chatterjee
Sep 25, 2024
Episode description
VIVOBAREFOOT is sponsoring today's show. To get 20% OFF YOUR FIRST ORDER visit: https://bit.ly/47Fn6DK
Download my FREE Sleep Guide HERE: https://bit.ly/3OzqCap
Download my FREE Breathing Guide HERE: http://bit.ly/3WbGHUw
In our hyper-connected modern world, where we have access to artificial light and food around-the-clock, we've drifted far from our body’s natural rhythms. But what if reconnecting with these internal clocks could be the key to unlocking better health, more energy and even a longer life?
My guest this week is Kristen Holmes, who is Global Head of Human Performance and Principal Scientist at WHOOP, a Science Advisor to Levels Health and Arena Labs, and a member of the Tactical Leadership Board of Sports Innovation Lab.
In this conversation, we explore the world of circadian biology and how aligning our daily habits with our natural rhythms can transform our health. Kristen explains the far-reaching consequences of a disrupted circadian rhythm, from metabolic disorders and increased ageing to mental health challenges and lower immune function.
We discuss the critical importance of consistent sleep/wake times, even on weekends, and how this simple change can dramatically improve our psychological and physiological functioning. Kristen shares her personal experience of how aligning her circadian rhythms has boosted her productivity, focus, and overall health - she hasn't been ill for over eight years.
Throughout our conversation, we explore strategies for harmonising our circadian rhythms within the context of modern life. We cover the importance of morning light exposure, the ideal timing for meals, and how to manage factors like alcohol and caffeine consumption. Kristen also provides valuable advice for shift workers on maintaining healthy rhythms despite irregular schedules.
This conversation really is packed with actionable insights and I hope that it leaves you feeling empowered to take control of your daily rhythms and experience the transformative effects on your health that can help you tune into your body's natural rhythms and optimise your health.
#feelbetterlivemore
-----
Connect with Kristen:
https://www.instagram.com/kristen_holmes2126/?hl=en
https://www.threads.net/@kristen_holmes2126
#feelbetterlivemore #feelbetterlivemorepodcast
-------
Sign up to my newsletter - FRIDAY FIVE https://drchatterjee.com/fridayfive
Find out about THE THREE QUESTION JOURNAL https://bit.ly/3TSaYtX
Pre-order MAKE CHANGE THAT LASTS. US & Canada version https://amzn.to/3RyO3SL, UK version https://amzn.to/3Kt5rUK
Order HAPPY MIND HAPPY LIFE. US & Canada https://amzn.to/3DRxjgp, UK https://amzn.to/304opgJ
Read FEEL GREAT LOSE WEIGHT. US & Canada https://amzn.to/2GWPgls, UK https://amzn.to/2W6bsOE
Order FEEL BETTER IN 5. US & Canada https://amzn.to/2EB2oM0, UK https://amzn.to/2G0XK7l
Read THE STRESS SOLUTION https://amzn.to/2MZ8u8h
Order THE 4 PILLAR PLAN available via http://amzn.to/2yGfpuB Or the US version is HOW TO MAKE DISEASE DISAPPEAR https://amzn.to/2Gj1YEL
-----
Listen to all podcast episodes on https://drchatterjee.com/podcast or via these podcast platforms by searching for 'Feel Better, Live More'.
Apple Podcasts https://apple.co/feelbetterlivemore
Spotify https://open.spotify.com/show/6NyPQfcSR9nj0DPDr2ixrK
-----
Follow Dr Chatterjee at:
Website: https://drchatterjee.com/
Facebook: https://www.facebook.com/drchatterjee
Twitter: https://twitter.com/drchatterjeeuk
Instagram: https://www.instagram.com/drchatterjee/
Newsletter: https://drchatterjee.com/subscription
DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
Mindsip insights from this episode:
Avoid late-night light to boost motivation
Viewing light between 11 pm and 4 am impairs your dopamine system, which can negatively affect your motivation and sense of reward the next day.
Minimize sleep variability to enhance heart rate variability in athletes
In elite young athletes, just one hour of variability in sleep-wake timing causes a sharp decline in heart rate variability (HRV) and an increase in resting heart rate.
Reclaim natural sleep cycles by reducing artificial light exposure
The speaker argues that wide variations in chronotypes are largely a product of modern lifestyles, as people naturally sync their sleep cycles when removed from artificial light.
Keep sleep debt under 45 minutes to boost immunity and prevent injury
Data from collegiate athletes shows that keeping sleep debt, a WHOOP metric, under 45 minutes makes them essentially 'bulletproof' against illness and injury.
Avoid late meals to enhance sleep quality
Eating a late meal is the second biggest disruptor of sleep and recovery after alcohol, compromising the deeper stages of sleep.
Achieve mental health benefits with 67 minutes of natural light daily
Scientific literature suggests that the minimum effective dose of natural light for mental health benefits is 67 minutes per day.
Understand alcohol's five-day recovery impact on your body
After consuming two or more alcoholic drinks, it takes the body an average of five days to return to its physiological baseline.
Reframe stress from threatening to challenging for better sleep
Perceiving your daily stress as 'threatening' rather than 'challenging' is linked to poorer sleep and recovery the following night.
Utilize creatine to combat sleep deprivation effects
Recent research indicates that creatine supplementation can be protective against the negative symptoms of sleep deprivation, making it useful for shift workers.
More from
Rangan Chatterjee
The Body Reset Women Over 40 Actually Need (Fat Loss, Energy & Hormones)
Why You Feel Insecure in Relationships (And It’s NOT Your Fault) | Dr. Amir Levine
Neuroscientists 7‑Day Habit Reset: Start Today, Feel Different By Next Week
If You Breathe Like This, Don’t Ignore It- It’s Costing You Your Sleep, Brain & Health: James Nestor
Neuroscientist: Most Women Are Raising Their Dementia Risk (Without Knowing It)
You also might be interested in
This Legal Sleep Powder Beats Melatonin Every Time
Low Testosterone Starts In Your Eyes (Avoid This Before Bed)
Your Brain Has A Sleep Switch (Do THIS To Turn It On)
How To COOL Your Body For Better Sleep, INCREDIBLE Travel Sleep Tips & Orion Vs. Eight Sleep With Dr. Michael Breus
Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg (Best of LIFE Network's Experts!)
