THE RUNNING EFFECT PODCAST What Elite Performers Get Right: Sports Scientist Kristen Holmes on Sleep, Recovery, and the Psychology of Greatness
Oct 15, 2025
Dr. Kristen Holmes, a sports scientist and former national-level athlete, shares her insights on the science of performance. She discusses the crucial role of sleep and recovery, emphasizing that sleep debt can severely impact cognitive function and safety. Kristen explores how lifestyle choices and circadian alignment can prevent chronic diseases, particularly for female athletes. Additionally, she highlights the importance of community and identity in driving personal change, while advocating for curiosity as a means to foster continuous growth.
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Women Guests Center On Impact
- Many high-performing women guests on her podcast focus on empowerment and authentic impact.
- Kristen notices a shared drive for introspection and using experience to help others grow.
Sleep Debt Harms More Than You
- Sleep debt harms everyone around you by reducing empathy and psychological safety.
- Leaders with more sleep debt make their teams feel less psychologically safe and perform worse.
Measure Sleep Debt, Not Just Hours
- Track your personal sleep need and measure sleep debt as (need minus got) to guide behavior.
- Every ~45 minutes of sleep debt yields measurable declines in executive control and mental performance.
