BONUS: The Secret to Optimal Sleep, Resilience, Performance and Emotional Wellbeing with Dr. Kristen Holmes

Energized with Dr. Mariza

Dr. Mariza Snyder

Medicine, Health & Fitness, Alternative Health

4.8 • 974 Ratings

🗓️ 28 October 2025

⏱️ 78 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

As women in midlife, we’re constantly juggling all the things. So, what can we do to balance all of our to-dos without feeling totally burnt out? In this episode, we’re diving into the reality of energy changes during midlife and why committing to your own well-being is non-negotiable. I’ve invited Dr. Kristen Holmes– an expert in optimizing human performance, especially in women– to share her powerful strategies for enabling autonomic control so you can feel your best in your body. We’re talking: Boosting mitochondrial energy Improving recovery and metabolic health And feeling fully resourced every. single. day We’ll break down the simple yet impactful habits you can start to help you reclaim your vitality—even with a packed schedule. Because the truth is, no one is looking out for you the way YOU can. It’s time to prioritize yourself, show up fully, and start feeling amazing again! Dr. Kristen Holmes Dr. Kristen Holmes is the Global Head of Human Performance, Principal Scientist at WHOOP. She engages with industry-leading researchers to better understand individual and team biometric and performance data to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP. IN THIS EPISODE Core behaviors that enable autonomic control The importance of HRV metrics for health, fitness, and wellness Surprising insights from WHOOP data The science behind sleep for optimal recovery Non-negotiable habits for boosting your energy Your autonomic nervous system and your stress response Incorporating movement easily into your daily routine QUOTES “If we focus on improving the health of our autonomic nervous system, we're going to then improve not only our competitive advantage just as a human but most importantly our survival advantage.” “I think it's really important for us to have the resilience to overcome the stressors and to show up for the people we love in this world.” “It's a cross we bear in perimenopause and menopause. We can't afford to wing it. And that's why I think this data can be really helpful.” RESOURCES MENTIONED Use code THRIVE15 and get 15% off on your Berkeley Life order https://berkeleylife.pxf.io/Vxvdja Dr. Kristen’s Instagram Dr. Kristen’s NEW Podcast: Science and Soul Dr. Kristen’s Linked In WHOOP Podcast with Kristen Holmes Try WHOOP HERE! RELATED EPISODES #527: The Science Of Energy Production and Recovery & How To Balance Out Cortisol and Melatonin with Kristen Holmes #626: Own Your Morning to Feel Energized and Ready to Show Up for Your Day with Liz Plosser #599: How to Wake Up Feeling Well Rested by Optimizing Sleep & Your Sleep-Wake Cycle with Lynne Peeples 580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

Transcript

Click on a timestamp to play from that location

0:00.0	The heart is really the center of our power. Yogically speaking, we say when you awaken the heart, you awaken the third eye. See differently and you can see more. You can see your patterns. You can see what someone else is really trying to say. It's like zooming out of the situation. So in my day-to-day line, I'm going into a heart coherent state, right? But there's the whole day. Right. It lasts for a while.
0:23.4	It kind of flutter the face. Welcome back to the energized with Dr. Marisa podcast. I'm your host,
0:30.8	Dr. Marisa, and I'm here to help you rock your hormones, optimize your metabolic health, and feel
0:36.9	energized in your body so that you can
0:39.2	age powerfully and wake up feeling amazing in your body for many years to come. Let's jump on in.
0:51.8	Over the past weekend, I was at a playground play date with a lot of moms.
0:58.0	And once they learned a little bit about what I did, each mom had come up to me and really
1:02.6	shared that they had been feeling burned out and tired.
1:06.7	And what they really wanted to know is, was it their hormones?
1:11.0	And I always say that it's a yes and, right?
1:13.9	Burnout absolutely is connected to hormones, especially cortisol, adrenaline, and even thyroid hormone, insulin.
1:21.9	Like, the list goes on.
1:23.4	But let's be honest, there's nothing about this modern day world that we are living that is conducive to super healthy hormones.
1:31.8	And when we're talking about burnout, right? I mean, who isn't feeling burned out these days,
1:37.3	especially moms in midlife? I know that I feel like I try so hard to do the right things, to have enough energy to be present with my son and the people that matter most to me, to be present with you right now, because you deserve my full energy and presence. I never half asked this podcast because I know that you are putting trust in me to show up and to provide you with the best that I know.
2:03.6	And I know that you may be also hearing this and feeling a bit burned out or maybe even a lot
2:09.5	burned out. I also know deep in my heart that you are doing the very best you can.
2:15.3	And you are also doing so much more because there are always things and
2:20.0	obligations that need to be tended to. It seems like it never stops. And we are also holding so much
2:27.8	space for so many people day in and day out. And one thing that I have learned the hard way is that despite all of that,
2:36.2	and I know this is a big ask for ourselves, but we got to commit to ourselves like we commit
2:41.7	to everyone else, like we do our partners, our kids, our aging parents, our family,
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Dr. Mariza Snyder, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Dr. Mariza Snyder and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.