Regulate Your Nervous System, Sleep Better and Find Joy | Dr Kristen Holmes

Join my Built To Thrive community here https://links.drchatterjee.com/4jayYW3 This episode is brought to you by: LINGO BY ABBOTT: For users in the US and UK, Lingo by Abbott is offering an exclusive 10% off a 4-week plan with the code LIVEMORE10. Just visit https://hellolingo.com/livemore for more information. Terms and conditions apply. Are you in control of your nervous system, or is it controlling you? And what if some of the simplest daily habits could help you sleep better and handle stress more effectively? In this episode, I’m joined by Dr Kristen Holmes, Global Head of Human Performance and Principal Scientist at WHOOP, to explore how we can build a more resilient nervous system. In her new book, Aligned, Kristen brings together physiology and psychology to explain how our daily habits shape our health and how we respond to life’s challenges. Kristen shares four simple, free behaviours, tested by 39,000 people, that can support better sleep and recovery. We discuss why morning light matters, how consistent sleep and wake times can improve your wellbeing, and the health metric Kristen would choose if she could track just one. She also explains why some of us fall ill just as we finally take a holiday. But this conversation goes beyond physical health. Kristen speaks openly about her childhood and how she found a path towards forgiveness. We explore why we sometimes soothe uncomfortable emotions with food or scrolling, and why lasting change begins with understanding ourselves rather than criticising ourselves. Kristen also shares why living in line with your values matters, how self-compassion can help us change, and what it means to cultivate joy rather than constantly chase happiness. Whether you want to improve your sleep or understand why changing your habits can feel so difficult, this conversation offers practical advice alongside a deeper look at what it means to live with greater purpose and an open heart. 🌱 Want to feel better and live more? Subscribe for new conversations that could change how you think about your health and your life. ________________________________________ Episode Chapters 00:00 Introduction 00:03 Why Nervous System Regulation Matters 03:20 How to Build a More Resilient Nervous System 09:20 Where to Start: Body or Mind? 11:36 Internal vs External Control 15:45 4 Habits to Improve Sleep and Stress 27:33 Why Sleep-Wake Consistency Matters 30:55 VO₂ Max: A Key Measure of Your Health 44:01 Time-Restricted Eating Explained 52:10 The 80/20 Rule for Health and Recovery 54:28 How to Find Your Natural Sleep Rhythm 01:02:52 Stimulants and Better Sleep 01:07:34 Circadian Rhythm and Mental Health 01:09:03 Purpose, Values and Living in Alignment 01:14:25 How to Live in Line With Your Values 01:18:41 Kristen’s Personal Story Behind Aligned 01:22:23 Forgiveness: How to Let Go of Anger 01:26:12 Trauma, Fear and Trust 01:39:20 Happiness vs Joy: What’s the Difference? 01:42:01 Love, Peace and Spirituality 01:49:56 Where to Start With Lasting Change Connect with Kristen: https://www.instagram.com/drkristenholmes/ Kristen’s book: Aligned: The Data-Driven Guide to Performance, Recovery and Human Potential UK https://link.amazon/B0hHhhMEI US https://link.amazon/B0eSH5AKV #feelbetterlivemore #feelbetterlivemorepodcast The Thrive Tour: Transform Your Health and Happiness, a live show: Book Your Tickets https://drchatterjee.com/live ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription 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. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Dr. Rangan Chatterjeehost

Oct 28, 20261h 55mWatch on YouTube ↗

EPISODE INFO

Released: October 28, 2026
Duration: 1h 55m
Channel: Dr Rangan Chatterjee
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

Join my Built To Thrive community here https://links.drchatterjee.com/4jayYW3 This episode is brought to you by: LINGO BY ABBOTT: For users in the US and UK, Lingo by Abbott is offering an exclusive 10% off a 4-week plan with the code LIVEMORE10. Just visit https://hellolingo.com/livemore for more information. Terms and conditions apply. Are you in control of your nervous system, or is it controlling you? And what if some of the simplest daily habits could help you sleep better and handle stress more effectively? In this episode, I’m joined by Dr Kristen Holmes, Global Head of Human Performance and Principal Scientist at WHOOP, to explore how we can build a more resilient nervous system. In her new book, Aligned, Kristen brings together physiology and psychology to explain how our daily habits shape our health and how we respond to life’s challenges. Kristen shares four simple, free behaviours, tested by 39,000 people, that can support better sleep and recovery. We discuss why morning light matters, how consistent sleep and wake times can improve your wellbeing, and the health metric Kristen would choose if she could track just one. She also explains why some of us fall ill just as we finally take a holiday. But this conversation goes beyond physical health. Kristen speaks openly about her childhood and how she found a path towards forgiveness. We explore why we sometimes soothe uncomfortable emotions with food or scrolling, and why lasting change begins with understanding ourselves rather than criticising ourselves. Kristen also shares why living in line with your values matters, how self-compassion can help us change, and what it means to cultivate joy rather than constantly chase happiness. Whether you want to improve your sleep or understand why changing your habits can feel so difficult, this conversation offers practical advice alongside a deeper look at what it means to live with greater purpose and an open heart. 🌱 Want to feel better and live more? Subscribe for new conversations that could change how you think about your health and your life. ________________________________________ Episode Chapters 00:00 Introduction 00:03 Why Nervous System Regulation Matters 03:20 How to Build a More Resilient Nervous System 09:20 Where to Start: Body or Mind? 11:36 Internal vs External Control 15:45 4 Habits to Improve Sleep and Stress 27:33 Why Sleep-Wake Consistency Matters 30:55 VO₂ Max: A Key Measure of Your Health 44:01 Time-Restricted Eating Explained 52:10 The 80/20 Rule for Health and Recovery 54:28 How to Find Your Natural Sleep Rhythm 01:02:52 Stimulants and Better Sleep 01:07:34 Circadian Rhythm and Mental Health 01:09:03 Purpose, Values and Living in Alignment 01:14:25 How to Live in Line With Your Values 01:18:41 Kristen’s Personal Story Behind Aligned 01:22:23 Forgiveness: How to Let Go of Anger 01:26:12 Trauma, Fear and Trust 01:39:20 Happiness vs Joy: What’s the Difference? 01:42:01 Love, Peace and Spirituality 01:49:56 Where to Start With Lasting Change Connect with Kristen: https://www.instagram.com/drkristenholmes/ Kristen’s book: Aligned: The Data-Driven Guide to Performance, Recovery and Human Potential UK https://link.amazon/B0hHhhMEI US https://link.amazon/B0eSH5AKV #feelbetterlivemore #feelbetterlivemorepodcast The Thrive Tour: Transform Your Health and Happiness, a live show: Book Your Tickets https://drchatterjee.com/live ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription 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. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

SPEAKERS

Dr. Rangan Chatterjee
host
Physician and host of the podcast “Feel Better, Live More.”

EPISODE SUMMARY

In this episode of Dr Rangan Chatterjee, featuring Dr. Rangan Chatterjee and Dr. Kristen Holmes, Regulate Your Nervous System, Sleep Better and Find Joy | Dr Kristen Holmes explores four free habits to regulate stress, sleep consistently, and live aligned Dr. Kristen Holmes and Dr. Rangan Chatterjee frame autonomic nervous system regulation as central to health, performance, and the ability to respond well in relationships rather than react from dysregulation.

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