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 is packed with actionable insights, and I hope it leaves you feeling empowered to take control of your daily rhythms, experience the transformative effects on your health, and tune into your body’s natural rhythms to optimise your well-being.

Watch the video version of the conversation here: