image of woman with dark hair named Mary Claire Haver

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

unPAUSED with Dr. Mary Claire Haver

August 11, 2026 ∙ 68 mins
Episode 58

About

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.

The conversation moves into meal timing, including why the body is more insulin sensitive earlier in the day and how consolidating calories into a shorter window can support better sleep and metabolic health. Dr. Holmes also covers where movement fits, including the specific role of zone two training in recovery, why late night intense exercise can work against sleep, and how alcohol affects women differently than men at the same dose.

Dr. Holmes and Dr. Haver also dig into what actually drives a 3am wake up, tracing it back to progesterone, GABA signaling, and the loss of hormonal stability that comes with perimenopause, and why sedatives can mask the problem without improving sleep architecture. The conversation ends with a look at the data connecting circadian misalignment to shift work, mental health, and long term health risk, and what a woman can start doing tonight to build back that rhythm.


Guest links:

Dr. Kristen Holmes (Instagram)

Dr. Kristen Holmes, PhD (LinkedIn)

The Line with Dr. Kristen Holmes (Apple Podcasts)

Books

“The New Perimenopause,” by Dr. Mary Claire Haver

“The New Menopause,"⁠ by Dr. Mary Claire Haver

“Aligned: The Data-driven Guide to Performance, Recovery, and Human Potential,”

by Kristen Holmes

For full show notes, please click here.

Information

Podcast

unPAUSED with Dr. Mary Claire Haver

Episode

58

Date

August 11, 2026

Length

68 mins
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    What if your hot flashes are actually warning signs about your cardiovascular health? Dr. Mary Claire Haver sits down with research cardiologist Dr. Jayne Morgan to talk about the intersection of menopause and heart disease. Dr. Morgan explains why women present with different heart attack symptoms than men, how menopause accelerates cardiovascular risk, and why […]

  • image of woman with dark hair named Mary Claire Haver

    Leanne Morgan on Menopause, Success at 60, and Why She's Just Getting Started

    From selling jewelry in Tennessee living rooms to headlining arenas across America, Leanne Morgan’s path to success took 25 years, and it’s a story every woman in midlife needs to hear. The comedian and actress sits down with Dr. Mary Claire Haver for a funny and deeply honest conversation about what it really takes to […]

  • image of woman with dark hair named Mary Claire Haver

    The Truth About Estrogen: What the Women's Health Initiative Got Wrong with Dr. Avrum Bluming & Dr. Carol Tavris

    What if the biggest health study in history got it wrong and millions of women paid the price? In this premiere episode of “unPAUSED,” Dr. Mary Claire Haver sits down with Dr. Avrum Bluming, medical oncologist and former senior investigator at the National Cancer Institute, and Dr. Carol Tavris, social psychologist and co-authors of the […]

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    Introducing unPAUSED with Dr. Mary Claire Haver

    Welcome to unPAUSED, the podcast where bold, unfiltered conversations take place about what it really takes for women to thrive in the second half of life. Every week, Dr. Mary Claire Haver, a board-certified Obstetrician-Gynecologist, Certified Menopause Practitioner, and #1 New York Times best-selling author, tackles the conversations women actually need to hear. Dr. Haver […]

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

    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 […]

  • Ep. 231: Powerful Peptides: Targeted Messenger Molecules for Gut Health & Menopause Vitality with Kyal Van Der Leest

    Prepare to discover a revolutionary approach to health and longevity that is transforming how we think about healing! In this  fan-favorite episode, Dr. Fiona Lovely sits down with Kyal Van Der Leest, an Australian Nutritionist and Naturopath who is at the forefront of bio-identical and peptide-based therapies. If you’ve heard the word “peptides” trending in […]

  • Ep 540: What I've Learned at 74 About Food Freedom, Menopause and GLP-1s

    If you’ve been wondering whether GLP-1 medication is right for you, staying stuck in “maybe” may be causing more stress than either decision itself. In this episode, I reflect on celebrating my 74th birthday and the freedom I’ve created around food after years of doing this work. I share why trusting yourself around food matters […]

  • 91 – Demi Brown: Endometriosis, fibroids & hormones

    Love Is Blind's Demi Santana Brown opens up aboutendometriosis, adenomyosis, fibroids and the power of natural hormones. Before Love Is Blind UK, Demi was a professional footballer for Millwall, West Ham and Leyton Orient – playing through heavy, painful periods for years before doctors took her seriously. She joins Dr Louise Newsonto share what it's […]

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    Chrissy Metz: Why I Finally Said Yes to a GLP-1 (And Stopped Blaming Myself)

    Chrissy Metz is opening up to Tamsen Fadal about one of the biggest decisions she’s ever made for her health. After years of living with food noise, struggling with shame around her weight, and wondering why she couldn’t “just get it together,” the This Is Us star shares why she decided to start a GLP-1 […]

  • 228: Foods That Can Kill You; and What You Can't Do About IT!

    (00:00:00) 228: Foods That Can Kill You; and What You Can’t Do About IT! (00:00:11) Welcome to the Itchy and Bitchy Podcast (00:00:42) Doc Itchy Medical Pets Supplements (00:01:02) The Dirty Dozen: Pesticide Contaminated Produce (00:07:07) The Pathogen Problem: Foodborne Illnesses on the Rise (00:15:28) The Controversy: What to Do About Contaminated Food (00:25:56) Practical […]

  • World Leading Psychologist: How to Manifest Anything & Create the Life You Want

    Today, you are going to learn the science of manifestation, visualization, and imagination – and the steps you can take to start creating the life you want. In this powerful episode, Mel sits down with Dr. Cassandra Vieten, PhD, a clinical psychologist, professor at UC San Diego, and one of the world’s leading researchers on […]

  • Ruby Wax: “I was addicted to rage!” How to respond instead of reacting

    Have you noticed that your memory and rational thinking disappear when you’re anxious? Ruby Wax wants you to retrain your focus and attention in a digital world that’s always trying to steal it. In this chat with Fearne – live from the Happy Place Festival – Ruby explains the difference between mental health and mental […]

  • 0%, 5% or 10% Greek yogurt – which is healthiest?

    Confused by the endless choice of Greek yogurts? Liz discusses the key differences between the options based on nutrients, additives, texture and satiety. She also explains why low-fat isn’t always healthier, and what to look for on the label. Plus: mineral versus synthetic sunscreen, how to deal with prickly heat rash, ways for regular runners […]

  • Feel Better Fast: The 5 Things That Shift Your Mood Instantly

    If you’re feeling anxious, overwhelmed, burned out, or stressed, today’s episode will remind you that you are not stuck – and that you can shift how you feel right now. In this episode, Mel breaks down the top 5 feelings that more than half a million listeners shared that you’re struggling with. For each one, […]

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    An ADHD and Menopause Toolkit: What Actually Helps with Dr. Sasha Hamdani

    In this episode of unPAUSED, Dr. Mary Claire Haver continues her conversation with Dr. Sasha Hamdani, a board certified psychiatrist and ADHD clinical expert who wrote Self-Care for People with ADHD and the forthcoming Too Sensitive, moving from diagnosis into what to actually do once ADHD and perimenopause or menopause start colliding. Dr. Hamdani explains […]

  • Can you dial down your genetic risk of disease? – with Dr Camilla Stokholm & Dr Amy Walker

    After a strong family history of breast cancer, GP Dr Camilla Stokholm turned to her own DNA for answers. She joins Liz and Dr Amy Walker to explore how understanding our genetic risk for disease empowers us to make lifestyle interventions before it has a chance to develop. They explain how unique genetic variations influence everything […]

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    The Sleep Doctor to World’s Top Athletes Explains Why You Can’t Sleep

    Struggling with sleep anxiety, insomnia, or wondering if you’ll ever be able to follow the perfect sleep routine? This conversation is for you. In this episode, Dr. Chris Winter, one of the country’s most sought-after sleep neurologists and author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It, is joining […]

  • 90 – Hair loss, hormones and menopause: what’s really causing it? Archana Rao

    Hair loss can have a profound impact on confidence, yet many women are told it’s simply part of getting older or encouraged to spend hundreds of pounds on products that promise far more than they can deliver. This week, Dr Louise Newson is joined by consultant dermatologist and hair specialist Dr Archana Rao to explore […]

  • Organize Your Life & Home: The Simple System That Gives You More Time, Energy, & Control

    This conversation will make your home and your life feel lighter and easier in the first 10 minutes.  Clutter is stealing your time, draining your energy, and you are about to learn the fast and simple way to take back your sanity.  Even better news: You do not need to spend an entire weekend to […]

  • From Chaos to Calm: The Easiest Way to Organize Your Life and Home

    This conversation will make your home and your life feel lighter and easier in the first 10 minutes.  Clutter is stealing your time, draining your energy, and you are about to learn the fast and simple way to take back your sanity.  Even better news: You do not need to spend an entire weekend to […]

  • Feeling stressed? You’re probably dehydrated! Make hydration a habit, with Phizz

    You know how your mood dips when you’re hangry? Well, being thangry is a thing too! Thirst – being dehydrated – can have a very real impact on everything from your stress levels to cognitive function and physical performance. We’re heading back to this year’s Happy Place Festival, where the Talk Stage was sponsored by […]

  • How to be a Good Grandparent: Boundaries, Communication, and Building Strong Family Relationships REPLAY

    One more replay to go until Season 8 starts! On this replay episode, we talk with DeeDee Moore, founder of More Than Grand.  DeeDee explains that being a successful parent does not automatically prepare someone to be a successful grandparent. DeeDee encourages grandparents to view boundaries not as barriers but as acts of love designed […]

unPAUSED with Dr. Mary Claire Haver

Welcome to unPAUSED, the podcast where bold, unfiltered conversations take place about what it really takes for women to thrive in the second half of life. Every week, Dr. Mary Claire Haver, a board-certified Obstetrician-Gynecologist, Certified Menopause Practitioner, and #1 New York Times best-selling author, tackles the conversations women actually need to hear. Dr. Haver […]

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