567: Circadian rhythms, HRV, and light exposure | Kristen Holmes, Ph.D.

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1M ago 57:56

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“If we really want to fix anything in our life–we need to fix our circadian rhythms first,” says Kristen Holmes, Ph.D.

Holmes, psycho-physiologist with a research focus on circadian rhythms, sleep, and resilience, joins us to dive deep into our circadian rhythms, the importance of light exposure, and how sleep impacts HRV, plus:

- Holmes’ background (~3:00)

- Today’s women athletes (~9:30)

- What is psycho-physiology (~10:30)

- Influences on psycho-physiological states (~11:21)

- The importance of our circadian rhythm (~14:59)

- How to set your circadian rhythm (~17:00)

- The impact of blue light (~20:18)

- Sleep wake timing (~25:54)

- Gender differences (~29:34)

- Sleep chronotypes (~30:24)

- HRV (~32:09)

- The importance of routines (~35:52)

- Traveling and routines (~38:29)

- Misaligned circadian rhythms (~40:09)

- Wearables (~43:19)

- The current scientific space (~44:51)

- Zone 2 and women (~45:49)

- Holmes’ schedule (~48:54)

- Lifestyle modifications (~49:29)

- Strong women (~52:04)

Referenced in the episode:

- Follow her on Instagram (kristen_holmes2126)

- Check out her LinkedIn (kristen-holmes)

- Boost your HRV with Eight Sleep (https://www.eightsleep.com/)

- mindbodygreen’s Strong Women

- Research on sleep timing and GPA (DOI: 10.1038/s41598-017-03171-4)

- Research by Kenneth Wright on sleep timing and artificial light (DOI: 10.1016/j.cub.2016.12.041)

- Connection Between Sleep and Psychological Well-Being in U.S. Army Soldiers (https://doi.org/10.1093/milmed/usad187)

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