Menopause Sleep Reset: A Recovery Plan You Can Start Tonight with Dr. Kristen Holmes

In this episode of unPAUSED, Dr. Mary Claire Haver continues her conversation with Dr. Kristen Holmes, Vice President of Performance Science at Whoop and author of the new book Aligned, moving from the science of circadian rhythm into a practical recovery plan a woman can start using tonight. Dr. Holmes lays out a realistic strength and cardio prescription for women who only have thirty minutes a day, and explains how sleep governs the release of growth hormone and the capacity to build and preserve muscle as we age. She introduces the idea of alignment over willpower, framing consistent habits as infrastructure built around what someone actually values rather than a matter of discipline, and connects that back to the four core psychological needs, purpose, autonomy, self efficacy, and connection, that predict anxiety and sleep quality. Guest links: * Dr. Kristen Holmes (Instagram) https://www.instagram.com/drkristenholmes/ * Dr. Kristen Holmes, PhD (LinkedIn) https://www.linkedin.com/in/kristen-holmes/ * The Line with Dr. Kristen Holmes (Apple Podcasts) https://podcasts.apple.com/us/podcast/the-line-with-dr-kristen-holmes/id1846864184 Books: * “Aligned: The Data-driven Guide to Performance, Recovery, and Human Potential,” by Kristen Holmes https://www.amazon.com/Aligned-Data-driven-Performance-Recovery-Potential-ebook/dp/B0FMN382RX * “The New Perimenopause,” by Dr. Mary Claire Haver https://thepauselife.com/pages/the-new-perimenopause-book?srsltid=AfmBOoqkbc2_wmfEQSfuf1fMT3s-ImuwNhUak8wC4KsEiYhHyNtQgSy5 * “The New Menopause,"⁠ by Dr. Mary Claire Haver https://www.amazon.com/New-Menopause-Navigating-Through-Hormonal/dp/B0CKBZ4K1Z/ref=sr_1_3?crid=10GNBSGVPDFJZ&dib=eyJ2IjoiMSJ9.djG88jtefTqLpTg36Li8QIefDxRPHA-WKVyCC9DQ7X71Ad734j96bPWX-yewnsv9Pqm7WCali5P5-h2eixUH_yHkbz1DHy2rQFoQSh7O92HNwttIL_ZBgXVor81D-Z3sbsfBh7JOJXDQwUuhWNnA5LHbsuI1CyhIyjtRm6_DXYJFaWrkYTjJeqJyFBnBZfgTprhlgJe_RZoWH9pOY6S9XzRapnMjnZgOq7PBA7Wy2KM.ZfI9WXwN58225D-i3qDhw4ZlXZO4pt8rPX1nAKiBNHM&dib_tag=se&keywords=perimenopause+book+mary+claire&qid=1775810714&sprefix=perimenopause+book+mary+claire%2Caps%2C511&sr=8-3 For full show notes, please visit: https://bit.ly/4hzBswm 00:00:00 – How Small Habits Transform Your Health 00:01:00 – The Science of Better Sleep 00:03:45 – How Sleep Debt Impacts Your Brain 00:06:00 – Why Good Sleep Is a Skill 00:09:30 – Sleep, Muscle & Exercise 00:13:00 – Why Women Must Prioritize Their Health 00:18:30 – Circadian Alignment & Better Sleep 00:25:45 – Infrastructure vs. Willpower 00:30:00 – What Wearables Can Tell You 00:37:30 – Alcohol, Marijuana & Sleep 00:39:00 – Anxiety, Magnesium & Sleep 00:44:00 – Morning Light & Circadian Health 00:46:00 – Hype or Hope: Sleep Edition 00:50:30 – Naps, Caffeine & Sleep Debt 00:52:30 – Two Simple Changes for Better Sleep Never miss an episode—sign up for The ’Pause Life Newsletter: https://thepauselife.com/pages/newsletter Medical Disclaimer: The information, including opinions and recommendations, on this platform is meant for informational and educational purposes only. Mary Claire Media, LLC, the unPAUSED podcast, and The ’Pause Life are not medical organizations. Medical advice or medical diagnosis cannot be provided to you through the platform, any associated website, or customer portals. Using this platform does not establish a patient-physician relationship.