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Menopause and the 3AM Wake Up: What Light, Meal Timing and Hormones Do with Dr. Kristen Holmes

Dr. Mary Claire Haver, MD

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In this episode of unPAUSED, Dr. Mary Claire Haver sits down with Dr. Kristen Holmes, Vice President of Performance Science at Whoop and author of the new book Aligned, to unpack why sleep and circadian rhythm matter as much as hormones when it comes to the symptoms women feel in perimenopause and menopause.

Dr. Holmes explains the concept of circadian amplitude, the contrast between activity and rest, light and dark, and fed and fasted states that keeps every system in the body running on time, and why women with lower amplitude tend to report more frequent and more severe symptoms. She walks through why morning light exposure is one of the most powerful and underused tools available, how getting outside within the first part of the day sets the timing for melatonin release that night, and why a window is not a substitute for actual daylight.

Guest links:
Dr. Kristen Holmes (Instagram) Instagram: drkristenholmes
Dr. Kristen Holmes, PhD (LinkedIn) LinkedIn: kristen-holmes
The Line with Dr. Kristen Holmes (Apple Podcasts) https://podcasts.apple.com/us/podcast...

Books:
“Aligned: The Data-driven Guide to Performance, Recovery, and Human Potential,” by Kristen Holmes https://www.amazon.com/Aligned-Data-d...
“The New Perimenopause,” by Dr. Mary Claire Haver https://thepauselife.com/pages/the-ne...
“The New Menopause,"⁠ by Dr. Mary Claire Haver https://www.amazon.com/New-Menopause-...

For full show notes, please visit: https://bit.ly/3S5Hme5

00:00:00 – How Simple Habits Can Transform Your Health
00:03:48 – From Elite Athlete to Performance Scientist
00:06:47 – Understanding HRV & What Your Wearable Is Telling You
00:12:09 – What the Data Reveals About Women
00:17:44 – Circadian Rhythm: The Key to Better Health
00:21:07 – When to Eat for Better Metabolic Health
00:30:02 – Exercise Timing, Sleep & Recovery
00:32:48 – Why Sleep Consistency Matters
00:38:19 – Zone 2 Exercise & Breathwork for Recovery
00:53:30 – The Dangers of Circadian Misalignment
00:56:47 – Perimenopause, Menopause & Sleep
01:03:09 – Sleep Architecture, 3 A.M. Wake-Ups & Mental Health

Never miss an episode—sign up for The ’Pause Life Newsletter: https://thepauselife.com/pages/newsle...

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.

20 Comments

@drmaryclaire Creator 1 month ago Pinned

We're so grateful you joined us today! If you found value in this episode, subscribe to our channel for more meaningful conversations and expert advice! xoxo, Mary Claire

@kimberly8954 1 month ago

I don't know what I would do at this point without your posts

@gypsygirl3255 1 month ago

Since I'm watching at 5:00, because I woke up at 3:45 and couldn't sleep, I hope this helps

@anncostilow7330 1 month ago

Thank you to both of you for plowing into the topic of menopause, and women’s health in general!!! Thank for being at the frontlines of giving women the specific healthcare we need and deserve! ❤🎉

@christinelaw3028 1 month ago

Thank you so much for these two episodes on sleep. I'm a fifty something menopausal woman who's experienced sleep problems for the last several years. I'm hoping to go on hormone therapy soon. The information on how to improve sleep in these two episodes was invaluable!

@chai7501 1 month ago (edited)

I followed all the circadian rhythm protocols but that only did so much. It was only when I was finally prescribed HRT for perimenopause that my sleep became more normal again. Progesterone especially was like a revelation. Have since learnt about how the sleep hormone melatonin interacts with the female sex hormones and now it makes sense why insomnia is so common for women in perimenopause and why women are more likely to have sleep problems than men.Timing of the light/dark signals is essential bc the circadian rhythm follows a 24 hour clock.

@Nini-tj6se 1 month ago

One of the best interviews…everything she talks about makes sense and doable

@alainaartiles165 1 month ago

I wish you did a video on people that have migraines and hrt , i know is complicated but i heard that we should not get certain hormones a long explanation would be nice beacause so many of us have migraines

@gailhumiston3890 1 month ago

If you're not eating enough carbohydrates before bed to feed your brain (which loves carbohydrates and uses 25% of your energy), your brain will wake you up very early so it can get what it needs. Progesterone and magnesium before bed are game-changers, too. As a widowed grandma with a PH.D., I need my brain to make a living. If you're sleep isn't good, neither is anything else.

@s4hg663ws 1 month ago

Absolutely loved this discussion! Dr. Holmes is a great teacher.

@saltycat262 1 month ago

What a great guest! Lots to think about and figure out how I can put these points in practice. Won't be able to do it perfectly due to my schedule but this info will help me be more intentional. Thank you!

@ChelseyFunk 1 month ago

Weighed blanket recommendation: silk and snow: it’s woven cotton and not hot like other blankets. Game changer

@elizabeth6821-h1s 1 month ago

Thanks for this information. I didn't realize the power of light. I am going to make some changes.

@NikkiBogard 1 month ago

This was a fascinating episode, and I'm so interested in the circadian rhythm structure. One question about getting early morning, outside light into your eyes - is that impacted by sunglasses? Because the sun is pretty harsh here, and UV protection is really important, but if I'm wearing sunglasses am I wasting my time going outside for light from a circadian perspective?

@Bgrass21 1 month ago

Easier said than done when caregiving for a parent who stays up all night and falls a lot. My strength training isn’t a problem since he’s a 6’5” 200 lb man though! 😳

@heidixxx2454 1 month ago

My chronic insomnia began in my mid thirties. I'm now 61. It's being awake 2-3 hours during the night. I don't have night sweats and hot flashes--although I've always run hot (Pita in Ayurveda).