unPAUSED with Dr. Mary Claire Haver

In this episode of unPAUSED, Dr. Mary Claire Haver continues her conversation with Dr. Kristen Holmes, Vice President of Performance Science at Whoop and author of the new book Aligned, moving from the science of circadian rhythm into a practical recovery plan a woman can start using tonight.
Dr. Holmes lays out a realistic strength and cardio prescription for women who only have thirty minutes a day, and explains how sleep governs the release of growth hormone and the capacity to build and preserve muscle as we age. She introduces the idea of alignment over willpower, framing consistent habits as infrastructure built around what someone actually values rather than a matter of discipline, and connects that back to the four core psychological needs, purpose, autonomy, self efficacy, and connection, that predict anxiety and sleep quality.
The conversation turns to wearables, including what to look for in a tracker, the pitfalls of obsessing over data, and simple, no cost markers like a regular menstrual cycle, resting heart rate, energy, and mood that anyone can track without one. Dr. Holmes and Dr. Haver also cover how alcohol and marijuana affect sleep architecture, when a sedative can help short term versus when it becomes a long term problem, and which supplements, like magnesium, actually have data behind them for sleep and anxiety.
The episode closes with a rapid fire round on melatonin, mouth taping, cold plunging, weighted blankets, red light therapy, chronotypes, and napping, followed by the two changes Dr. Holmes would tell a woman to make first if she wants better sleep and recovery starting tonight.

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.

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.

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 how ADHD symptoms and medication effectiveness shift across the menstrual cycle, tracing the pattern back to the drop in estrogen and rise in progesterone that hits right before a period, and walks through where nonstimulant medication options fit for women who want an alternative to stimulants. She lays out her version of a menopause toolkit, prioritizing sleep, exercise, and nutrition ahead of any prescription, and explains why psychiatrists have reprioritized sleep given new data on how stimulant medication works in the brain.
The conversation moves through nutrition and appetite regulation, the role GLP1 medications can play in quieting food noise, and a candid look at which supplements, including omega 3, ferritin, and magnesium, actually have data behind them versus which are marketed with none. Dr. Hamdani connects circadian rhythm and delayed melatonin onset to the sleep struggles common in ADHD, and explains why morning light exposure functions almost like a switch for the brain.

Guest links:
Sasha Hamdani, MD
Sasha Hamdani, MD (Facebook)
Sasha Hamdani, MD (YouTube)
Sasha Hamdani, MD (Instagram)
Sasha Hamdani, MD (TikTok)
Sasha Hamdani (LinkedIn)
Books
“The New Perimenopause,” by Dr. Mary Claire Haver
“The New Menopause"⁠ by Dr. Mary Claire Haver
“Too Sensitive: Rejection, Resilience, and the Science of Feeling Deeply,” by Dr. Sasha Hamdani
“Self Care For People With ADHD,” by Dr. Sasha Hamdani
For full show notes, please click here.

In this episode of unPAUSED, Dr. Mary Claire Haver sits down with Dr. Sasha Hamdani, a board certified psychiatrist, ADHD clinical expert, and author of the forthcoming book Too Sensitive, for the first half of a two part conversation on why so many women are discovering ADHD for the first time during perimenopause and menopause.
Dr. Hamdani reframes ADHD as a regulation issue rather than a simple attention deficit, and explains why perimenopause does not create the condition but instead unmasks it, as the estrogen scaffolding that lets women mask and compensate for a lifetime starts to fall away. She and Dr. Haver walk through how ADHD tends to present differently in women, often as the inattentive, easily overlooked type rather than the hyperactive presentation the diagnostic criteria were built around, and why that gap has left generations of high achieving women undiagnosed.
The conversation moves into the biology behind the brain fog so many women describe in perimenopause, tracing the connection between declining estrogen and dopamine and what that does to memory, focus, and executive function. Dr. Hamdani and Dr. Haver also discuss where hormone therapy fits, including estradiol, progesterone, and testosterone, and how each one can help or complicate cognitive symptoms depending on the person. They also cover how a proper ADHD assessment works during perimenopause and how stimulant and nonstimulant medication options differ.
Guest links:
Sasha Hamdani, MD
Sasha Hamdani, MD (Facebook)
Sasha Hamdani, MD (YouTube)
Sasha Hamdani, MD (Instagram)
Sasha Hamdani, MD (TikTok)
Sasha Hamdani (LinkedIn)
Books
“The New Perimenopause,” by Dr. Mary Claire Haver
“The New Menopause"⁠ by Dr. Mary Claire Haver
“Too Sensitive: Rejection, Resilience, and the Science of Feeling Deeply,” by Dr. Sasha Hamdani
“Self Care For People With ADHD,” by Dr. Sasha Hamdani
For full show notes, please click here.

In this episode of unPAUSED, Dr. Mary Claire Haver delivers a solo masterclass on the lab work every woman in perimenopause, menopause, and post menopause should understand and request from her doctor. Dr. Haver explains why standard annual labs, built for a general population, routinely miss the specific hormonal, metabolic, cardiovascular, and bone related changes that happen during the menopause transition, and she walks through seven categories of testing that give a far more complete picture of a woman's health.
She starts with an advanced lipid panel, explaining why LDL alone is not enough and why ApoB, Lp(a), and small dense LDL particles matter for women whose cardiovascular risk shifts as estrogen declines. She covers fasting glucose and fasting insulin together, showing how the HOMA IR score can reveal insulin resistance long before a diabetes diagnosis. She addresses bone health in depth, arguing that waiting until age 65 for a baseline DEXA scan is far too late given how much bone density can be lost in the years surrounding menopause, and she details safe vitamin D supplementation ranges and optimal target levels.
Guest links:
The ‘Pause Life
Dr. Mary Claire Haver (Instagram)
Dr. Mary Claire Haver (YouTube)
The Pause Life by Dr. Mary Claire Haver (Facebook)
The Menopause Quiz (The Pause Life)
The Menopause Empowerment Guide (The Pause Life)
Lab Test Checklist (The Pause Life)
Clinicians List (The Pause Life)

Books
“The New Menopause,” by Dr. Mary Claire Haver
“The New Perimenopause: An Evidence-Based Guide to Surviving the Zone of Chaos and Feeling Like Yourself Again,” by Dr. Mary Claire Haver
For full show notes, please click here.