The Daily Habits That Raise HRV (From a Human Performance Scientist) | Dr Kristen Holmes

In this conversation, Kristen shares the habits she believes have made the biggest difference, from sleep-wake consistency and strength training to high-intensity intervals, low-intensity aerobic work, daylight exposure and finishing food earlier in the evening. She also explains what to prioritise when time is limited — and why women do not necessarily need huge amounts of exercise to create meaningful physiological adaptations. KEY TAKEAWAYS HRV Can Change — Kristen says her HRV more than doubled over roughly a decade, showing that autonomic resilience is modifiable. Sleep Consistency Comes First — Keeping sleep and wake times stable is the biggest lever she prioritises. Strength Training Is Foundational — Resistance training supports physical capacity and is one of her core recommendations. You Still Need Cardio — Strength alone is not enough for optimal cardiovascular fitness, resting heart rate and HRV. Short HIIT Can Be Enough — A few brief hard intervals each week can create meaningful adaptations, especially if you are starting from a low baseline. Zone 2 Supports Recovery — Kristen views lower-intensity aerobic work as a recovery tool that builds the base for harder efforts. Light and Meal Timing Matter — Daytime light exposure and stopping food two to three hours before bed can support sleep and recovery. VALUABLE RESOURCES - Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ Want to go deeper? Start here: Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance/