BITESIZE | How to Sleep Better, Get More Energy & Improve Your Mental Wellbeing | Dr Kristen Holmes #655

Feel Better, Live More with Dr Rangan Chatterjee

Dr Rangan Chatterjee

Alternative Health, Medicine, Health & Fitness, Mental Health

4.7 • 11.7K Ratings

🗓️ 7 May 2026

⏱️ 26 minutes

🔗️ Recording | iTunes | RSS

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Summary

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, and more energy? Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 479 of the podcast with Global Head of Human Performance and Principal Scientist at WHOOP, Dr Kristen Holmes. In this clip, we discuss practical strategies for harmonising our circadian rhythms in the context of modern life. Kristen explains how factors like late meals and irregular routines can disrupt your body’s natural rhythms, and shares some simple changes that can make a real difference. This episode is packed with actionable insights, and I hope it leaves you feeling empowered to take control of your daily rhythms and experience the transformative effects on your health. For Thrive Tour tickets and info visit: https://drchatterjee.com/live/ Show notes and the full podcast are available at drchatterjee.com/479 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. 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. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Transcript

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0:00.0	Welcome to Feel Better Live More Bight Size, your weekly dose of positivity and optimism to get you ready for the weekend.
0:11.0	Before we get into the clip, I'm really excited to share that I'm bringing my Thrive Tour, Transform Your Health and Happiness, to Canada and Europe this September and November.
0:23.9	It's a live, interactive, uplifting evening that over 20,000 people came to last year
0:29.7	across the UK and Australia.
0:32.3	I'll be sharing powerful stories, live changing insights and simple tools that will inspire you to feel better, think
0:40.1	clearer, and live with more intention and joy. Tickets are on sale now at Dr.chatterjee.com
0:47.4	4 slash live. I really hope that you can join me. Today's clip is from episode 479 of the podcast with Dr. Kristen Holmes, Global Head
0:58.7	of Human Performance and Principal Scientist at Woop.
1:03.0	In this clip, we discuss practical strategies for harmonizing our circadian rhythms in the
1:08.8	context of modern life, and Kristen explains how factors like late meals and irregular routines
1:15.6	can disrupt your body's natural rhythms
1:18.6	and share some simple changes that can make a real difference.
1:22.6	What you said about dopamine was really interesting.
1:25.6	You mentioned that if we are regularly up
1:29.2	looking at lights between 11 p.m. and 4 a.m., then our dopaminergic system doesn't work as well
1:38.4	the following day. Now, that's some quite profound implications. Your motivation, your ability, your drive, your
1:47.2	willingness to do the things that are required off you are going to be affected by that. So you
1:53.0	might think you have no focus. You can't resist temptation. You don't have passion. You may
1:58.8	think that that's who you are. That's your personality.
2:01.6	But maybe it ain't your personality. Maybe it's a consequence of the fact that you were viewing light at midnight.
2:08.6	Yeah. The timing of light exposure on mood and brain circuits, right? It's a beautiful paper. It was published in 2017.
2:16.6	And basically, you know, what it said is that when we're viewing light between 11 p.m. and 4 a.m., your dopamine system, motivation, reward just doesn't work as well as it would have if you didn't view light between 11 p.m. and 4 a.m. And of course, if you're doing that, you know, once every now and again, not a big deal. But if you're chronically viewing light between 11 p.m. and 4 a.m. And of course, if you're doing that, you know, once every now and again,
	...

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