{"podcast":{"title":"Extend Podcast with Darshan Shah, MD","slug":"extend-podcast-with-darshan-shah-md-7064213","podcast_index_feed_id":7064213,"rss_url":"https://feeds.libsyn.com/551312/rss","website_url":"https://drshah.com/","image_url":"https://static.libsyn.com/p/assets/d/5/1/7/d5176cf64b959ae8e55e3c100dce7605/DARSHAN_SHAH_MD.-3.png","author":"Darshan Shah, MD","episode_count":172,"summary":"Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan. Starting my medical journey at 16 and becoming one of the youngest doctors in the country, studying and training at the Mayo Clinic, Harvard Business School, Singularity University and other prestigious institutions, becoming a board certified surgeon and accumulating over two decades of practice, I have discovered that a mere 20% of health knowledge yields 80% of the results. That's why this podcast is all about cutting through the noise on how to turn back the aging clock. I interview world-renowned medical practitioners, doctors, experts, and thought leaders, offering you a step-by-step guide and actionable advice to proactively avoid disease and optimize your health. Plus, I share weekly solo episodes giving you quick, digestible protocols for successfully extending your healthspan.","last_synced_at":"2026-06-09T18:18:24.162936+00:00","page_url":"https://stenobird.com/podcast/extend-podcast-with-darshan-shah-md-7064213"},"episode":{"title":"171. Dr. Kristen Holmes: The Sleep Debt Problem Affecting Your Brain, Mood, and Relationships","slug":"171-dr-kristen-holmes-the-sleep-debt-problem-affecting-your-brain-mood-and-relationships","published_at":"2026-06-09T08:00:00+00:00","page_url":"https://stenobird.com/podcast/extend-podcast-with-darshan-shah-md-7064213/171-dr-kristen-holmes-the-sleep-debt-problem-affecting-your-brain-mood-and-relationships","show_page_url":"https://stenobird.com/podcast/extend-podcast-with-darshan-shah-md-7064213","url":"https://03add746-5496-41d9-bcc9-511a526491e9.libsyn.com/171-dr-kristen-holmes-the-sleep-debt-problem-affecting-your-brain-mood-and-relationships","audio_url":"https://traffic.libsyn.com/secure/03add746-5496-41d9-bcc9-511a526491e9/Extend_-_Dr._Kristen_Holmes.mp3?dest-id=4758622","summary":"Sleep debt is usually treated like a personal problem. You sleep less, feel tired, and try to catch up later. But Dr. Kristen Holmes explains why that belief is too small. When your body is missing the sleep it actually needs, it can affect your mental control, emotional regulation, leadership, and even how safe the people around you feel in your presence. In this episode of Extend, I sit down with Dr. Kristen Holmes to talk about recovery in a way that goes far beyond \"just sleep more.\" We get into why sleep debt is the gap between what your body needs and what you actually got, why a good night of sleep starts the moment you wake up, and how morning light, sleep consistency, bright days, dark nights, meal timing, stress reframing, breathwork, and outdoor time all shape how well your body restores. Dr. Kristen Holmes is a human performance and recovery expert at WHOOP and the author of Aligned: The Data-driven Guide to Performance, Recovery, and Human Potential. Her work connects physiology and psychology to help people understand how sleep, circadian rhythm, stress, movement, mindset, and nervous system regulation influence performance, health, leadership, and long-term resilience. What's Discussed: (02:27) Why sleep debt is not just about how many hours you missed. (03:45) How 45 minutes of sleep debt can reduce mental control the next day. (05:31) Why your sleep debt can affect how safe people feel around you. (08:08) What sleep quality really means beyond just being asleep. (10:33) Why better sleep starts the moment you wake up. (14:10) How morning light helps set the clocks in your body. (19:16) Why melatonin matters for more than falling asleep. (22:01) How bright days, dark nights, breathing, and outdoor time support recovery. Listen to this episode of Extend t…","meta_description":"Sleep debt is usually treated like a personal problem. You sleep less, feel tired, and try to catch up later. But Dr. Kristen Holmes explains why that bel…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3554,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/extend-podcast-with-darshan-shah-md-7064213/episodes/171-dr-kristen-holmes-the-sleep-debt-problem-affecting-your-brain-mood-and-relationships/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/extend-podcast-with-darshan-shah-md-7064213/171-dr-kristen-holmes-the-sleep-debt-problem-affecting-your-brain-mood-and-relationships.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}