WHOOP Podcast

On this week’s episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms and Data, Emily Capodilupo sits down with Philosopher and AI Researcher Aleksandra Przegalińska to explore what happens when humans and AI collaborate. Drawing on her research on human-AI interaction, Przegalińska examines how AI can reshape productivity, creativity, education, and the future of work. This episode addresses real concerns over AI establishing diminished creative ownership, growing sameness of content, and skill atrophy in the way we work and communicate. Przegalińska illustrates the human-AI connection as something that has the potential to grow everyday capabilities, but warns that it doesn't necessarily mean less work or stress. The conversation makes a case for the use of AI by keeping humans at the center through thoughtful delegation of tasks, allowing organizations to embrace AI while keeping that important human touch. (00:39) Aleksandra Przegalińska and the Philosophy of AI (01:54) Defining the Human AI Interaction (05:42) Research on The Human Experience of AI (07:37) Trust, Rebellion, and Adopting AI (12:11) The Productivity Paradox of AI (16:08) How To Keep Human Joy In Your Workflows (17:16) The Founder Study: Ideation vs Execution with AI (19:39) Researching AI Development and Pace of Adoption (22:44) The Skills That Need To Stay Human (25:23) AI Rebellion: Why Teens Are Pushing Back Against AI (30:03) Writing with AI: Concerns About Authenticity (32:41) AI Use Case for Non-Native English Speakers (38:52) Importance of Human Judgement and Review of AI (41:05) Advice For Leaders: Is AI Beneficial For Growth? Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with Boston Red Sox stars Willson Contreras and Wilyer Abreu to talk about October Baseball. Contreras and Abreu fill our audience in on the trust, resilience, and team-first mentality behind the Red Sox’s remarkable season. Contreras reflects on the leadership lessons he’s carried from winning a championship in 2016 and the importance of creating a clubhouse where every player feels valued. Abreu shares how the team stayed connected through an early-season struggle, ultimately finding its rhythm into a historical 15 game win streak. This episode gives an exclusive look at the intensity of playing in Boston, the mindset required to perform in October, and why preparation, sleep, recovery, and consistency are critical to sustaining success across a long season. From navigating pressure and adversity to building a winning culture, Contreras and Abreu offer their expertise on what it takes to perform and recover at the highest level. (00:46) Meet The Red Sox: Willson Contreras & Wilyer Abreu (02:05) A Winning Culture Starts With Teamwork (04:20) A Slow Start To The Red Sox Season (09:26) The Pressure of Playing in Boston (10:54) The Sweep: Season Turnaround in June (14:19) Winning Starts In The Clubhouse (17:16) Longevity Throughout The Season (20:23) Abreu on His Trade and Red Sox Debut (24:41) Contreras on Leadership and Work Ethic (25:50) What To Look Forward To In October (31:22) Sleep and Recovery’s Impact on Team Culture Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed welcomes Investor, Entrepreneur, Wealth Expert and NY Times Best Selling Author Sahil Bloom. Sahil explores the skills it takes to build a truly wealthy life, not just financially, but in relationships, health, purpose, and the freedom to enjoy it. Sahil shares what lessons from his own life taught him about the importance of doing hard things sooner and choosing paths where you’re willing to endure the “losing version” long enough to earn the winning one. Together, Will and Sahil discuss how physical health is the foundation that enables each remaining pillar of wealth, highlighting movement, whole foods, and sleep habits that outweigh extreme optimization. This conversation serves as a reminder to take agency over the five pillars of wealth – health, relationships, purpose, time, and money – by embodying the values you want to pass on to others to make steady progress toward a meaningful life. (00:49) Where Does Self-Improvement Get It Wrong? (02:52) Sahil's Journey From Athlete, to Private Equity, to Self Improvement Expert (04:59) Doing Hard Things Sooner (05:53) Sahil's Career Reality Check (09:18) Knowing When To Pivot (12:09) The 5 Types of Wealth (13:39) Importance of Relationships (20:46) Health As A Foundation (24:52) Why You Need A Physical Side Quest (31:39) Balancing Social Wealth with Health Optimization (34:57) Lessons From Fatherhood (39:12) How To Live With Less Regret (41:43) 90/10 Rule (43:18) Finding True Happiness and Fulfillment Follow Sahil Bloom: Get your copy of The Five Types of Wealth Website Instagram TikTok LinkedIn YouTube Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast Science of Human Performance Series, WHOOP SVP of Research Algorithms and Data, Emily Capodilupo, sits down with WHOOP AVP Medical Director, Dr. Dan Henderson to discuss the key longevity habits to help you boost your healthspan and improve your WHOOP age. Emily and Dr. Henderson break down the difference between lifespan and healthspan, illustrating why decline with age isn’t necessarily inevitable. The two break down how everyday choices around sleep, exercise, nutrition, stress, and social connection can compound over time to shape how we age. This episode clarifies the habits with the greatest impact on long-term health, why many popular longevity supplements may offer less benefit than advertised, and how biomarkers and blood testing can uncover hidden opportunities to improve both health and performance. Emily and Dr. Dan explain how WHOOP Advanced Labs and WHOOP Age can help people better understand their individual health and take practical steps today to extend their healthspan to feel better for years to come. (01:25) Healthspan vs. Lifespan (03:03) Is Aging Decline Inevitable? (04:51) The Habits and Biomarkers For Healthy Aging (08:55) The Lifestyle Choices That Reduce Biological Age (11:10) Does Stress Make You Age? (13:03) Important Health Benefits of Social Connection (14:17) What Supplements Should You Actually Be Taking? (19:30) What Lab Results Can Tell You About How You Age (28:42) Cardiac Health: Preventing Heart Health Risks (28:02) Weight Management and Insulin Resistance (32:00) How Sleep Impacts Aging (39:05) Root Cause Health Issues (And How To Avoid Them) (41:09) How To Lower Your WHOOP Age Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, World No. 1 Golfer, Nelly Korda, returns to the WHOOP Podcast to reflect on her incredible career at the top of professional golf and the lessons she’s learned through both the wins and the setbacks. From betting on herself as a 17-year-old to becoming World No. 1 and a multiple major champion, Nelly shares how the highs and lows have shaped the athlete and person she is today. Nelly joins WHOOP Founder & CEO Will Ahmed to discuss the routines, recovery strategies, and mindset that help her perform under pressure. Nelly opens up navigating the pressure of being the face of women’s golf, learning to tune out outside expectations, and making a conscious decision to show up more authentically as herself. On the green, that means trusting her instincts, accepting that she won’t always have her best game, moving on from mistakes, and finding the resilience to give the next shot everything she has. From prioritizing habits around sleep and listening to her body to knowing when to lock in and when to step away, Nelly highlights the power in trusting your own process and staying on your own course. Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes and WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo take a deep dive into the science of women’s health. The two define the importance of understanding how a woman’s physiology changes across the lifespan. Dr. Holmes and Emily define the various phases of the menstrual cycle and how each influences sleep, recovery, thermoregulation, fueling, and exercise performance. This episode challenges the idea that women need to completely restructure their training around their cycle. Instead, Dr. Holmes and Emily explain how understanding your individual patterns can help you make small, informed adjustments to strain, sleep, and recovery that better support your body. The conversation examines the menstrual cycle as an important signal of overall health, establishing your own physiological baseline, and how changes in those patterns can provide useful information throughout different stages of life. Dr. Holmes and Emily discuss the extensive research WHOOP has conducted across women’s health, including pregnancy, fertility, and menopause, exploring how wearable data can help reveal changes that might otherwise be difficult to recognize. Ultimately, this episode highlights how better data, more research, and a more personalized understanding of female physiology can give women greater agency over their health and performance at every stage of life. Buy the new Meridian band (00:00) Trailer (01:02) WHOOP Research: The Importance of Studying Women’s Health (03:23) Recovery Through The Menstrual Cycle (06:01) Using Science-Back Research to Develop WHOOP Features (09:12) Menstrual Cycle Variability Insights (12:16) Fuelling Tips for High Performing Women (19:27) Viewing Your Menstrual Cycle as a Vital Sign (21:49) Signs of RED-S and Misalignment (24:17) Early Signs of PMOS and How To Screen For It (28:28) What Your Body Is Trying To Tell You (29:49) What Women Need To Know About Tracking Their Cycle (20:10) How To Advocate For Care (30:56) Importance of Knowing Your Normal (31:22) Early Warning Signs of Perimenopause (32:54) WHOOP For Symptom Tracking (40:26) Sleep Hormone Feedback Loop (43:11) What Male Partners Need To Know (46:44) Pregnancy Research Gaps: What We Know About Pre-Natal Training (53:32) Maternal Care & Recovery (56:12) Exciting New Leads in Women’s Health Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes to discuss her new book, Aligned, and what it takes to build a more resilient nervous system. Drawing on her journey from elite athlete to championship-winning coach, researcher, and human performance expert, Dr. Holmes shares what she’s learned about the connection between recovery, resilience, and sustained performance. Will and Dr. Holmes explore why the time spent away from your craft can be just as important as the work itself, how sleep consistency and HRV can provide insight into the health of your nervous system, and why balancing stress with adequate recovery is critical for performing at your best. Dr. Holmes also breaks down her HEAL framework, explores how trauma and an outcome-driven mindset can shape our behaviors, and shares practical strategies for building greater agency, resilience, and alignment in everyday life. Buy Aligned by Dr. Kristen Holmes Shop Meridian by WHOOP (00:00) Trailer (00:55) Introduction to Aligned by Dr. Kristen Holmes (02:25) How A Healthy Nervous System Promotes Healthy Aging (05:31) Impact of Childhood Trauma on High Performers (08:22) 70% of Americans Experience Trauma (10:15) Why Recovery Matters More Than You Think (16:17) Kristen’s Collegiate Coaching Experience (22:07) What Overworking and Overtraining Looks Like (26:44) Importance of Sleep Consistency (30:17) The HEAL Framework Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Metabolic health is far more nuanced than conventional nutrition advice suggests. On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with Metabolic Health Expert Dr. Nick Norwitz MD PhD to discuss why curiosity is one of the most powerful tools for improving long-term health. Dr. Nick Norwitz shares how a ketogenic diet unexpectedly put his inflammatory bowel disease into remission after numerous conventional treatments had failed. This experimentation sparked a career dedicated to challenging assumptions with rigorous science and thoughtful self-experimentation. Together, Dr. Nick Norwitz and Dr. Kristen Holmes unpack the difference between "evidence-based" and truly individualized care. This episode continues to explore why muscle, sleep, and visceral fat play central roles in brain, heart, and metabolic health. From discussions on protein, the microbiome, and emerging therapies to Nick's famous Oreo-versus-statin experiment, the conversation encourages listeners to move beyond one-size-fits-all health advice, and partner with their healthcare providers to embrace safe, data-informed experimentation for a better understanding of their biology. Shownotes: (00:00) Trailer Intro (00:43) Who Is Dr. Nick Norwitz? (03:07) Nick’s Personal Health Journey (08:29) Nutrition as a Medical Intervention (12:41) What Does “Evidence-Based” Care Really Mean? (16:42) The Key to Optimizing Your Health (19:17) Debunking Metabolic Health Myths (20:46) The Benefits of Training and Exercise (26:29) How Metabolism Affects Strength, Cardio, and Brain Health (30:03) How Does Sleep Impact Inflammation? (32:35) GLP-1s and Your Metabolism: What’s Really Happening? (34:47) Nick’s Take on Self-Experimentation (35:43) The Oreo vs. Statin Study (45:19) How to Burn Fat (49:43) Do We Really Need to Focus on Protein? (51:25) What Is Visceral Fat—and How Do You Lose It? (56:08) Why You Should Stay Curious About Your Health Resources: Fitness and aging (Nature Aging 2026); https://www.nature.com/articles/s43587-026-01150-x Visceral fat and resistant starch: (Nature Metabolism 2024): https://www.nature.com/articles/s42255-024-00988-y Visceral fat and resistant starch, **YouTube Breakdown: https://youtu.be/wnEApLnKDRI Visceral fat and brain volume: (Nature Comm 2026): https://www.nature.com/articles/s41467-026-71141-4 Leg power and longevity (twin study): https://pubmed.ncbi.nlm.nih.gov/26551663/ 600-calorie exercise burn study (Nature Metabolism 2025): https://www.nature.com/articles/s42255-025-01236-7 Microbiome and beige fat study (Nature 2026): https://www.nature.com/articles/s41586-026-10205-3 Oreo versus statin study: https://pubmed.ncbi.nlm.nih.gov/38276308/ Follow Nick Norwitz: Website YouTube Instagram X LinkedIn Substack Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Heart rate variability (HRV) is one of the most powerful metrics for understanding your recovery and resilience. In this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki explain what HRV actually measures and what it indicates about the health of your autonomic nervous system. They unpack the biggest factors that influence HRV, including sleep consistency, hydration, training load, psychological stress, alcohol, and illness. You'll learn how to use HRV as a practical guide to balance stress and recovery, identify which habits are helping or hurting your physiology, and make small, consistent lifestyle changes that support better performance, healthier aging, and greater resilience over time. (00:00) Cold Open (00:35) What is Heart Rate Variability (HRV)? (01:48) Why HRV Matters For Recovery (03:20) How WHOOP Measures HRV (04:44) Why You Shouldn’t Compare Your HRV to Others (05:43) Understanding the Autonomic Nervous System (11:28) Why WHOOP Measures HRV During Sleep (12:36) How Your Behaviors Impact HRV (21:30) Impact of Sleep Consistency on HRV (23:19) The Relationship Between High Stress and HRV (26:54) How to Improve Your HRV (30:33) The Habits Negatively Impacting HRV (36:26) Why You Shouldn’t Obsess Over HRV (37:51) HRV-CV: Understanding Weekly HRV Trends (41:49) How HRV Changes Over Time Listen to Our Episode on Heart Rate Variability Coefficient of Variation (HRV-CV) YouTube Spotify Apple Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Women's health has long been underserved by research, leaving many women without the information they need to understand their own bodies. On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with Dr. Elina Berglund Scherwitzl, Co-Founder & CEO of Natural Cycles° and Nobel Prize-winning particle physicist. The conversation explores how data is transforming women's reproductive health. After helping discover the Higgs boson, Dr. Berglund Scherwitzl turned her expertise in physics and data science toward her own health journey by creating the world's first and only FDA-cleared birth control app. Together, Dr. Holmes and Dr. Berglund Scherwitzl discuss how wearable technology and physiological data are giving women unprecedented insight into fertility, pregnancy planning, menstrual health, and perimenopause. The conversation explores the new WHOOP and Natural Cycles° integration, designed to make women's health feel less overwhelming and more intuitive by combining continuous wearable data with advanced insights on fertility, hormonal health, and perimenopause. Dr. Holmes and Dr. Berglund Scherwitzl discuss how body temperature and other biomarkers reveal hormonal changes, why perimenopause often begins earlier than many women realize, and how passive, personalized insights can reduce uncertainty, ease mental load, and empower women to make informed decisions about their health at every stage of life. (00:00) Cold Open (00:37) Meet The Scientist Behind Natural Cycles° (01:00) Why Dr. Berglund Scherwitzl Started Natural Cycles° (04:35) The Only FDA-Cleared Birth Control App (05:54) The WHOOP x Natural Cycles° Partnership (07:51) The Early Signs of Perimenopause (And How To Track Them) (13:08) What Really Happens To Your Hormones Over Time (17:34) Why Understanding Your Body Changes Everything (19:09) Your Sleep Could Reveal Early Signs of Perimenopause (22:03) The Small Habits That Make A Big Difference (24:14) The Most Common Menstrual Cycle Myths (26:09) What Your Wearable Can Tell You About Your Hormones (27:07) The Truth About Fertility Timing (29:16) Knowing Which Symptoms Matter Most (31:36) HRT: What Women Should Know (34:10) What You Can Expect From The WHOOP x Natural Cycles° Partnership (37:05) The Future of Women’s Health Follow Dr. Elina Berglund Scherwitzl: LinkedIn Website Follow Natural Cycles°: Instagram YouTube Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

After reaching nearly 300 pounds, WHOOP Member Daniel Day committed to changing his life, turning WHOOP to give him the guidance he needed. On this week’s episode of the WHOOP Podcast WHOOP Staff Research Scientist Dr. Greg Grosicki sits down with Daniel to discuss his unique journey to optimize his health using WHOOP. After ultimately losing more than 125 pounds through sustainable lifestyle changes, endurance training, and a relentless focus on long-term health, Daniel decided to challenge himself to complete a Half Ironman. Daniel shares how WHOOP became an essential part of that transformation, providing the accountability, and daily insights that helped him build better habits and stay motivated through every stage of his journey. (00:00) Cold Open (00:44) Daniel’s Weight Loss Journey and Life Motto (07:43) Daniel’s Motivation, Family History, and Journey to WHOOP (10:02) Finding Your “Why” (12:29) Breakthrough Moments: Daniel on Running His First Mile (14:44) The WHOOP Metrics Driving Behavior Change (16:56) Impact of Strain Coach (19:20) Daily Tracking and Daniel’s Biggest Wins (28:23) WHOOP Advanced Labs and Healthspan (33:06) Picking Up New, Active Hobbies and Habits (33:40) Improving Energy and Mindset (35:53) Training For A Triathlon (37:04) First Open Swim Sprint Anxieties and Lessons (39:59) Building Resilience for Half Ironman (44:04) Daniel’s Half Ironman Race Day Experience (46:41) Impact of Strength Training on Race Day Results (52:03) Daniel’s Reflection on His Journey Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this episode, WHOOP Global Head of Human Performance and Principal Scientist, Dr. Kristen Holmes sits down with exercise scientist Dr. Lauren Colenso-Semple for a refreshing, evidence-based conversation that cuts through some common myths in fitness. Together, Dr. Holmes and Dr. Colenso-Semple unpack how social media has fueled misinformation around hormones, menopause, menstrual cycles, strength training, and recovery. Dr. Colenso-Semple challenges popular narratives around cycle syncing, hormone optimization, and sex-specific training. The episode makes the case that while men and women are biologically different, the fundamental principles of building strength, improving fitness, and maintaining health are remarkably similar. The discussion also explores hormone therapy, hormonal birth control, testosterone, Zone 2 training, and why consistency is the true path to long-term results. Whether you're new to exercise or a seasoned athlete, this conversation offers practical, empowering advice rooted in high-quality human research rather than hype. If you've ever wondered whether you're "doing it wrong" because of your hormones, this episode will leave you feeling informed, confident, and ready to focus on what actually matters. (00:41) Who is Dr. Lauren Colenso-Semple (01:24) The Misinformation Around Fitness (03:48) Understanding Fitness Facts (06:50) The 3 Biggest Fitness Myths (08:29) Addressing Fears Around Training in Perimenopause (17:36) What Habits Work and What's Just Marketing? (19:19) Improving Bone Health and Avoiding Fracture Risk (23:26) Does Hormonal Birth Control Affect Your Training? (29:23) "Women Are Not Small Men" (32:56) Should You Be Cycle Syncing Your Training (38:49) The Secret To Strength Gains & Achieving Body Composition Goals (44:06) Is Resistance Training The Key To Longevity? (46:05) How To Fit Movement Into Your Busy Schedule (48:55) The Important Role of Recovery on Fitness Gains (55:02) Should You Be Cycle Syncing Your Training? (01:01:35) Risks of High Testosterone For Training (01:10:24) Are There Any Fitness Shortcuts? (01:15:40) Combatting Misinformation Onlines Follow Dr. Lauren Colenso-Semple Instagram Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome back to the WHOOP Podcast’s Science of Human Performance Series! On this week’s episode, WHOOP Global Head of Human Performance and Principal Scientist, Dr. Kristen Holmes, sits down with WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo, to explore the science behind the WHOOP Recovery Score. Emily explains the progression of the recovery algorithm, from the company’s origin to the supporting research that supports it today. Dr. Holmes and Emily identify the key metrics, like heart rate variability, resting heart rate, and sleep performance, that impact your recovery the most. Each physiological signal tracked by WHOOP helps to predict your body’s readiness to adapt to the stressors of the day, boosting injury prevention, immune health, and decision-making. This episode is your essential guide to improving and understanding your recovery. (00:00) Recovery 101: How WHOOP Looks At Recovery (00:58) The Origin of The WHOOP Recovery Score (01:32) What Is The Overtraining Curve? (05:08) Adaptive versus Maladaptive Stress (07:49) Balancing Strain and Recovery (08:18) Recovery for Everyone (10:48) How Recovery Improves Sleep, Immunity, and Mood (15:44) HRV: How Recovery Impacts The Nervous System (21:04) Why Your Recovery Is Low (28:45) Why Recovery Matters For Performance (29:53) The Relationship Between Sleep and Recovery (31:50) Treating Recovery as a Lifestyle (33:21) Strain Coach Explained (40:26) Is A Solid Recovery Routine The Secret To Muscle Growth? (47:07) How Your Recovery Is Measured (49:52) The Correlation Between Recovery, HRV, and Mental Health Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome Back to the WHOOP Podcast's Science of Human Performance Series! This week, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo for a deep dive into the science behind the WHOOP Sleep Score and the habits that have the biggest impact on restorative sleep. Emily explains why sleep consistency is one of the strongest predictors of performance, recovery, and long-term health, and walks through the four metrics that make up your WHOOP Sleep Score: sleep duration, consistency, efficiency, and sleep stress. Together, Dr. Holmes and Emily unpack how nutrition, exercise, alcohol, stress, and your daily routines influence sleep quality, share practical strategies for falling asleep and staying asleep, and discuss how poor sleep can sometimes be an early signal of underlying health issues. Whether you're looking to better understand your WHOOP data or simply wake up feeling more rested, this episode offers a science-backed framework for building healthier sleep habits that last. 01:11 How WHOOP Built The Sleep Algorithm 02:17 The 4 Pillars of Sleep: Duration, Consistency, Efficiency, & Stress 03:20 The Secret To You Best Night’s Sleep: Sleep Consistency 08:06 Sleep Efficiency Explained 11:38 Impact of Alcohol on Sleep Quality 18:01: How Your Day Shapes Your Night 19:34: Exclusive Offer For WHOOP Podcast Listeners 20:07: How Sleep Stress Impacts How Rested You Feel 24:08: Is Your Sleep Normal? 25:48: Why Sedatives Don’t Actually Make You Sleep Better 26:59: Defining and Combatting The 2 Types of Insomnia 28:57: Light Timing: Benefits of Red Light Therapy on Sleep 30:57: Winding Down Before Sleep: Breathwork & Stress Reduction 34:07: Understand Your Health with WHOOP Advanced Labs 34:41: Impact of Exercise on Your Ability to Fall Asleep 42:40: How to Prepare for Sleep & Stay Asleep 44:28: What Your Lab Results Can Tell You About Sleep 53:40: Creating Contrast Between Day and Night Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome back to the WHOOP Podcast How To Series! This week, Global Head of Human Performance Principal Scientist Dr. Kristen Holmes sits down with double-board certified physician, nutritionist, and gut health expert Dr. Amy Shah to teach you how to fix your gut through nutrition and lifestyle behaviors. Gut health is essential for energy, recovery, and immunity, making it a critical component for overall health and longevity. Dr. Shah reveals the powerful connection between gut health, hormones, and brain function, along with the tools and framework you need to impact your overall performance. The conversation dives into science-backed strategies to help optimize your health from the inside out. From fiber intake to morning sunlight, meal-timing, and movement, this episode will teach you how to fix your gut health in a matter of days. (01:01) Introducing Dr. Amy Shah, Gut Health Expert (02:56) Dr. Shah's Career: (10:43) What Is The Gut-Brain Connection? (15:21) Where To Start When You Experience Low Energy (21:07) Exclusive Offer For WHOOP Podcast Listeners (21:40) The Universal Rules of Gut Health (24:36) The 30-30-3 Diet: The Nutrition Guide For Your Gut (30:18) Exercise's Influence on Gut Health (35:11) Fiber: The Secret Ingredient To Longevity (37:23) How The Gut Helps Hormone Regulation (38:14) Protecting The Immune System (43:17) Refer A Friend To WHOOP (43:54) Reducing Inflammation (And How WHOOP Coach Can Help) (46:03) The Impact of Alcohol on Gut and Brain Inflammation (50:17) Can Spending Time In Nature Improve Longevity? (53:37) Does Food Timing Really Matter For Overall Health? (01:04:07) WHOOP Advanced Labs (01:04:42) Do GLP-1s Impact The Gut? (01:09:53) Intermittent Fasting: Online Fad or Recommended Path to Wellness (01:16:43) Where To Start: Dr. Shah's Best Advice For Regulating Your Gut (01:18:05) Thanks For Listening! Follow Dr. Shah Instagram TikTok Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome to the Science of Human Performance Series where we are breaking down the key metric for you to improve your fitness. This week, we’re unpacking Strain with WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki. Together, Dr. Holmes and Dr. Grosicki explore how both cardiovascular and musculoskeletal load are taken into account when measuring a member’s daily strain to help balance training, recovery, and build long-term fitness. The conversation explains the influence of WHOOP Strain on overall fitness goals, from improving fitness to supporting weight management, and increasing VO₂ max. This episode will give practical guidance on your training routine, helping you build the habits necessary for performance, healthspan, and longevity. (00:00) Looking To Gain Fitness? WHOOP Strain Can Help (01:25) What is Strain? (02:07) How Does WHOOP Measure Strain? (03:21) What Is The Neuromuscular System – Why Does It Matter For Strain? (03:57) How Does WHOOP Measure Musculoskeletal Load? (08:09) Creating Impactful Strain Recommendations: WHOOP Coach (11:16) Exclusive Offer For WHOOP Podcast Listeners (11:50) Why Is Strain Measured on a 21-Point Scale? (16:37) The Power of Consistency: Improving Fitness By Following Strain Coach (23:21) Refer A Friend: Get 2 Months Free! (23:56) Is Strain The Biggest Lever For Improving Cardio Health? (24:57) How To Improve Strain (Habits For Busy Individuals) (27:03) Focussing on Heart Rate Zones (29:32) What Does VO2 Max Tell About Strain? (32:21) Building A Fitness Routine: Is Changing Strain Activities More Effective? (39:06) Exclusive WHOOP Advanced Labs Offer (39:40) Can You Still See Fitness Gains With High Strain & Low Recovery? (41:01) Greg & Kristen’s Go-To Strain Activities For Fitness (44:50) Thanks For Listening: New Member Offer & WHOOP Apparel & Accessories Discount Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Fertility is often misunderstood. On this episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo sits down with board-certified reproductive endocrinologist, fertility specialist, and OB-GYN Dr. Lucky Sekhon to separate fact from fiction when it comes to fertility and hormonal health. Together, they explore the real science behind fertility, hormone health, menstrual cycles, sleep, stress, exercise, nutrition, and aging. Dr. Sekhon explains why fertility is deeply connected to overall health, debunks common myths about birth control and conception, and shares what everyone needs to understand about reproductive health. Whether you're trying to conceive, planning for the future, or simply want to better understand your body, this conversation offers empowering insights grounded in science. (01:18) Dr. Lucky Sekhon: Reproductive Endocrinologist & Fertility Expert (05:01) What Most People Don't Know About Getting Pregnant (09:16) Why it Essential To Track Your Cycle? (16:22) Advocating For Your Health: When to See A Physician For Fertility Issues (18:22) How Can WHOOP Data Help Have Effective Conversations With Your Doctor? (21:23) Impact of Sleep on Reproductive Health (22:42) Impact of Stress on Reproductive Health (28:16) How To Manage Stress Levels For Overall Health (30:50) Impact of Exercise on Reproductive Health (34:13) How Much Does Age Really Influence Fertility? (39:06) The Practical Habits Anyone Can Do To Aid Fertility Health (42:09) Myth or Truth: Does Birth Control Cause Infertility (47:44) What Your Menstrual Cycle (And Monthly Symptoms) Say About Your Health (50:00) Essential vs Overhyped: Habits For Someone Trying To Get Pregnant Follow Dr. Lucky Sekhon: Instagram LinkedIn Website Order The Lucky Egg by Dr. Lucky Sekhon Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast, WHOOP Founder and CEO, Will Ahmed sits down with world-record-holding freediver Alexey Molchanov to explore the extraordinary physical and mental demands of freedriving and the importance of breath work for nervous system regulation. Alexey shares how he developed the ability to dive more than 130 meters in a single breath and the mindset required to remain calm under extreme pressure. He breaks down the breathing techniques, meditation practices, and training methods that help him lower his heart rate, improve recovery, and perform at the highest level. The conversation also covers resilience after failure, visualization, sleep, nervous system regulation, and practical breathwork exercises that anyone can use to manage stress, improve focus, and enhance recovery. (00:00) Get WHOOP FREE for 30 Days (00:32) Alexey Molchanov: World Record Holding Free Diver (03:08) Staying Present: Knowing Your Depth During A Free Dive (04:21) What Happens To the Body During A Free Dive? (06:37) Controlling Your Mind 14 Atmospheres Below Water (09:37) Managing Panic: Staying Present When Things Get Intense (13:13) Alexey’s Guide to Regulating The Nervous System (15:12) The Important Role of Breathwork For Mental Strength (16:45) Breathwork Exercise #1: Strengthening Your Lungs (Inhale Focussed) (17:48) Breathwork Exercise #2: Stretching Your Lungs (Exhale Focussed) (18:59) Breathwork Exercise #3: Increasing Your Mobility (21:11) Breathwork Exercise #4: Calming Your Nervous System (24:45) Breathwork Exercise #5: How To Reset Your Nervous System (FAST) (27:05) Why Is Technique Important For Breathwork? (29:15) Sign Up For WHOOP Advanced Labs Specialized Panels (29:49) How To Use Breathwork In Your Daily Life (and Why You Should) (41:02) Inside The Data: What Alexey Is Tracking Right Now with WHOOP (43:23) Effective Sleep Techniques For Sleep Performance (44:51) Diving Deep: Alexey’s Longest Breath Hold (49:29) Underwater Safety: How Alexey Avoids Blackout & Panic Under Water (53:27) Thanks For Listening: Get Your Exclusive WHOOP Offer Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this episode, Emily Capodilupo sits down with gerontologist, leadership coach, and author of The Middlescence Manifesto Barbara Waxman to explore the powerful idea of “middlescence” — a transformative stage of life between young and late adulthood. Together, they unpack why midlife isn’t a crisis, but an opportunity for reinvention, alignment, and growth. Listeners will learn how mindset, purpose, relationships, and joy directly impact an individual’s healthspan and longevity. Emily and Barbara share the best strategy to use wearable data as a tool for self-awareness rather than self-judgment. This conversation is full of practical insights on flourishing at every age, redefining success, and building a life that feels both healthy and deeply meaningful. (00:33) Intro to Barbara Waxman (01:00) What is Middlescence? How To Redefine Midlife (03:20) Addressing This New Life Stage & Creating Change (06:22) Coaching People Through Midlife (08:15) Debunking The Concept of the Midlife Crisis (09:57) Key Lifestyle Shifts From a Life Coach (12:23) 7 Lifestyle Levers: Where People Start To Prepare for Middlescence (17:21) Reframing Longevity: Live Better, Not Just Longer (19:37) How Barbara Uses WHOOP Data In Her Practice (25:54) Lifestyle Considerations For A Healthy Life Beyond Longevity & Healthspan (34:51) How People in Their 20s, 30s, 40s,and 50s Can Increase Longevity Follow Barbara Waxman: Website LinkedIn Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes welcomes Happiness Expert and Yale Professor Dr. Laurie Santos to explore what makes humans happy. This science-backed conversation looks at the key mindset, habits and behaviors that drive a person’s happiness, beyond chasing achievements. Dr. Santos shares the information you need to create lasting joy and quiet negative emotions when they arise. Each practical tool shared in this episode will help to overcome stress, perfectionism and create the self-compassion needed to truly improve your everyday life. (00:35) Inside Dr. Laurie Santos’s Record-Breaking Yale Course (02:04) Differentiating Happiness and Joy (And How To Find Both) (03:33) The Importance of Finding Purpose (05:52) What Happens When You Aren’t Aligned With Your True Self (09:54) The Largest Misconception When It Comes To Happiness (11:40) Happiness in Athletes: Overcoming The Need For Achievement (15:05) Quieting A Negative Mindset (18:52) The Key Mental Shift for Fulfillment (21:36) Fighting Back Against Perfectionist Self Talk (24:50) How Social Comparison is Taking Away (29:39) Impactful Effects of Gratitude and Kindness Meditation (32:26) Creating Psychological Safety & How It Impacts Happiness (33:30) What Role of Sleep Play in Happiness? (39:19) Benefits of Scheduling Your Worry (40:30) The Overwhelming Impact of Social Connection on Health and Happiness (41:50) Social Connection For Extroverts vs Introverts (50:39) Happiness in Marriage: Finding Joy Within Yourself and Your Partner (52:25) How Ruminating In Negative Thoughts Can Hinder Growth (55:38) Attention and Intention in Mindfulness and Meditation (01:01:01) How to Dr. Santos Defines A Good Life (01:01:47) 3 Ways To Bring Happiness Into Your Life Today Follow Dr. Laurie Santos Instagram YouTube X Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed welcomes TV Personality, Entrepreneur, and Endurance Athlete Spencer Matthews for a candid conversation about transformation, resilience, and pushing human limits. Spencer reflects on his early life, struggles with alcohol and fame, and the turning point that led him to prioritize health, discipline, and purpose. Through endurance challenges like running 30 marathons in 30 days and completing 7 Ironman competitions in 7 continents over 21 days, Matthews shares how consistency, mindset, and self-belief can unlock extraordinary performance. The episode blends personal storytelling with insights on recovery, training, and mental toughness, highlighting how intentional habits and perseverance can fundamentally reshape both body and life. (01:31) Who Is Spencer Matthews?: From TV Personality to Endurance Athlete & Entrepreneur (02:41) Growing Up Around Success (03:49) Spencer’s Experience with Alcoholism and Embracing The “Bad Boy” Persona (09:55) Making A Lifestyle Change: What Drove Spencer To Sobriety (12:52) The Connection Between Addiction and Endurance Athletics (20:02) From Couch to Ultra-Marathoner: Spencer’s Guide To Gaining Fitness (25:00) The Mental Aspect of Running 30 Marathons in 30 Days (29:10) How The Body Adapts To Challenge (Key Recovery Insights) (32:49) Mentally Preparing For An Ironman (Project 7) (34:58) Managing A Negative Headspace (46:17) Spencer’s Experience Using WHOOP Follow Spencer Matthews: IG TikTok UNTAPPED with Spencer Matthews Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo sits down with Renowned Cardiologist Dr. Mia Chorney and AI Entrepreneur Susan Sly to explore how AI is transforming women’s health– specifically for women going through perimenopause and menopause. Drawing from personal experiences and clinical expertise, this episode unpacks why millions of women are dismissed or misdiagnosed throughout their perimenopause and menopause journey. Dr. Mia Chorney and Susan Sly explain the science behind hormonal changes, and how data, wearables, and AI can provide better support and earlier intervention. The conversation highlights the power of combining technology with empathy to help women better understand their bodies, advocate for their health, and avoid suffering in silence. (00:58) Introducing ThePause.ai Co-Founders: Dr. Mia Chorney & Susan Sly (02:21) Susan Sly’s Journey Becoming an AI Tech Entrepreneur & Innovator (06:02) Dr. Mia Chorney’s Move From Cardiology to AI Forward Medicine (09:16) Why So Many Women Get Dismissed: Perimenopause & Menopause Care (13:23) How Can Women Take Control of Symptoms & Care (19:00) The Women’s Health Initiative Study: Why It’s Detrimental To Menopause Health (21:43) Lifestyle Factors To Ease Menopause Symptoms (24:58) The 104 Symptoms of Menopause & The Impact of Nutrient Deficiencies (42:56) Talking With Your Partner: How To Navigate Conversations Around Menopause (48:02) 2 Key Takeaways For Women Experiencing Menopause (51:55) How Does Menopause Affect Men and What Do They Need To Know? Dr. Mia Chorney Instagram LinkedIn Susan Sly Instagram LinkedIn Website ThePause.ai Website LinkedIn Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this month’s episode of the WHOOP Podcast Longevity series, WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo sits down with Google Deepmind AI Researcher Vivek Natarajan to explore how large language models are transforming healthcare and biomedical research. Emily and Vivek discuss AI’s potential to both accelerate scientific discovery, such as developing new treatments and understanding diseases, and expand access to care globally by delivering medical guidance more equitably. The episode examines how AI can augment, rather than replace, doctors by improving diagnostics, increasing efficiency, and enabling more personalized care, while highlighting the importance of trust, safety, and human connection as these technologies evolve. (00:47) Understanding The Intersection of Large Language Models and Biomedicine (02:26) How To Approach AI in the Healthcare Landscape (05:52) What Is The Role of the Doctor as AI Becomes More Popular (09:39) What Does The Future of AI Healthcare Look Like? (12:51) Clinical Care: Where Can AI Assist? (16:03) Exploring The Dangers of AI (18:43) Process of Teaching Physicians and Users To Use AI (22:22) What Are The Areas of Concern Over AI? (24:12) Regulation and Pace of Development (26:51) Gaining and Maintaining Trust While Building AI Algorithms (30:38) The Impact of AI on Research (37:44) Biggest Misconception Regarding AI in Healthcare Follow Vivek Natarajan: LinkedIn Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance and Principal Scientist, Dr. Kristen Holmes, sits down with renowned longevity expert, Dr. Darshan Shah, to break down how to maximize longevity. The episode focuses on what truly drives healthspan, drawing from Dr. Shah’s own experience as a trauma surgeon. Dr. Shah explains why most chronic diseases are preventable and reversible and why lasting change comes from mastering the fundamentals: sleep quality, daily movement, nutrition, stress management, and consistent data tracking. The conversation explores key biomarkers, the dangers of sedentary living, the role of toxins and environment, and the importance of habit formation, purpose, and emotional health. Together, Dr. Shah and Dr. Holmes reframe longevity not as living longer, but as living better— extending vitality, resilience, and performance throughout life. (00:47) Intro to Dr. Darshan Shah, Longevity Expert (01:14) How Chronic Illness Impacted Dr. Shah Firsthand (06:15) Dr. Shah: From Trauma Surgeon to Longevity Focused Lifestyle (09:30) Building Next Health: Dr. Shah’s Impact on the Longevity World (13:10) Biggest Barrier For Patients: What Trends Dr. Shah Is Seeing (19:50) The Influence of a Morning Routine on Health and Longevity (21:36) Looking At The Biggest Game Changer: Movement Throughout The Day (24:26) Eliminating The “All or Nothing” Mentality (28:23) Beyond Sedentary Behavior: Habits Declining Longevity (37:18) Best Biomarkers Promoting Longevity (48:04) Optimization Beyond Nutrition, Sleep, and Exercise (Advanced Advice) (52:28) Combatting Trauma and Understanding The Nervous System (56:18) Dr. Shah’s Wellness Wheel: 12 Aspects of Health (58:52) Technological Development In Health and Longevity (59:43) Menopause and Longevity: How Women Can Mitigate Symptoms (01:08:18) Policy Changes That Will Aid Health and Longevity Follow Dr. Darshan Shah Instagram Website Dr. Shah’s Guide to Minimizing Toxic Exposure Dr. Shah’s Guide to Biomarkers Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with Quest Diagnostics CEO Jim Davis to discuss the partnership behind WHOOP Advanced Labs. Will and Jim discuss how combining blood biomarkers with continuous physiological data is reshaping consumer health. Will and Jim explore how trends in metrics like cholesterol, glucose, sleep, and recovery can drive more personalized, actionable insights and help shift healthcare from reactive to preventative. Jim shares his personal approach to health tracking, Quest's vision for democratizing lab testing, and leadership lessons from running a 50,000+ employee organization. Jim gets candid about his “obsession” with his WHOOP data and his advice for managing stress and staying focused on long-term health habits. Sign up for WHOOP Advanced Labs, available now in the WHOOP app. Learn more about WHOOP Advanced Labs here. (01:12) Jim Davis on the WHOOP x Quest Diagnostics Partnership (03:06) What WHOOP Members Can Expect From WHOOP Advanced Labs (07:10) Action From Insight: Understanding Trends To Optimize Your Health (12:27) How Frequently Should You Check Your Biomarkers? (13:25) Building The Tech: The Challenges of Health Innovation (18:10) Establishing Wellness Trends: Why Annual Bloodwork Matters (20:41) Lifestyle Factors That Can Cause Issues In Health & Biomarkers (22:23) Growing The Business: Jim’s Vision For The Future of Quest (30:25) Do We Need Supplements?: What Your Bloodwork Says About Supplementation (32:37) Jim Davis on Understanding Blood Biomarkers & Using WHOOP To Form Healthy Habits (37:00) Jim’s Lessons on Operational Excellence Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP SVP of Research Algorithms and Data Emily Capodilupo sits down with best-selling author, military test fighter pilot, and former Airforce Chief of AI Test and Operations, Tucker “Cinco” Hamilton. Tucker shares his experience operating at the edge of human performance – from life-or-death situations in the cockpit to navigating the future of AI development, he breaks down why it's essential to unlock elite performance. Tucker presents his idea behind tapping into your “last 20%”, marking the difference between good performance and fulfilled performance to unlock strong clarity, purpose, and character. Emily and Tucker break down the evergrowing tech industry and the impacts of AI, key leadership lessons from the Air Force, and even acknowledge Tucker’s role in inspiring Top Gun: Maverick. This episode explores the true meaning of resilience, leadership, and why recovery, community, and mindset are essential tools for combatting the high-stakes world of technology. Shop Tucker “Cinco” Hamilton’s Book, Unlocking the Last 20%: Rising to Greatness through Discipline, Balance, and Resiliency here. (01:10) Introduction to Tucker “Cinco” Hamilton (03:09) Becoming A Fighter Pilot (10:01) From Pilot To Leader in AI (16:07) Where The US Military Stands On AI (19:09) Human to AI Connection: Where Is AI Regulation Needed? (24:15) The Last 20%: How to Unlock Human Potential (35:19) When Is Stress Productive And When Are You Just Burning Out?? (42:40) Ejecting From A Fighter Jet: Building Resilience After A Life Changing Crash (54:21) Importance of Community: How To Find Yours (01:01:24) Betty Robinson: A Story On Resilience (01:08:47) Top Gun: Is Tucker The Inspiration Behind Maverick? Follow Tucker “Cinco” Hamilton: Instagram LinkedIn Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, the WHOOP Research Series continues, sharing science-backed habits to help you improve your golf game. WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki break down the groundbreaking new research linking recovery, sleep, and biometrics to the real-world performance of elite golfers. Drawing from one of the largest datasets in WHOOP research history, including 35,000+ nights of sleep data from 389 professional tour-level golfers, Dr. Holmes and Dr. Grosicki reveal how small improvements to sleep and recovery can translate to improved golf performance by more than a few strokes. From physical fitness to stress resilience, this study will help you rethink how you approach your golf game, on and off the green. Check out the full WHOOP Research Study here. (00:50) Using WHOOP To Collect Data on 389 Tour Level Golfers (02:00) Breaking Down The WHOOP Golf Study (03:44) Insights From The Largest Golf Data Set (06:29) The Impact of Recovery on a Golfer’s Game (12:30) Behind The Methodology: Looking At Key Biometrics Impacting Golfers (18:22) 5 Years Of Tournaments: Patterns in Metrics and Performance (23:49) Why Recovery Isn’t Just About Being In The Green (27:04) Associations Between Recovery and Performance Across Sport (32:56) Influential Impacts From HRV and RHR on Fitness and Performance (37:38) WHOOP and Mentality to Improve Your Golf Game (41:34) 3 Key Lessons To Improve Your Golf Game Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this episode of the WHOOP Podcast, WHOOP Founder & CEO Will Ahmed sits down with comedian Bert Kreischer for a candid and light-hearted conversation on how “the average guy” uses WHOOP. Bert shares his personal experience as a long-time WHOOP wearer, how it helped to improve his health and fitness journey despite spending months on tour. From prioritizing longevity habits like weightlifting, sauna, cold plunge, and optimizing sleep habits, to still allowing himself to party and live life fully, this episode blends comedy with real talk about balance and what it actually means to get healthier. (01:03) Bert Kreischer: Why WHOOP Is For “The Average Person” (2:09) The Impact WHOOP Has Had on Bert’s Lifestyle (09:53) Opinions on Longevity (11:42) Bert’s Mission to Improve His Fans' Health (15:25) Finding Habits To Create A Healthier Life (20:38) Comparing Routines: How Will Prepares For A Day at WHOOP vs. Bert’s Preshow Routine (24:20) Harnessing The Creative Process (31:01) Impact of Improving Sleep Quality (37:14) Evolution of Bert’s Metrics (42:03) Maintaining Childlike Fun As An Adult (46:37) Building A Career As A Comedian: Knowing Your Audience (56:39) Growing As A Comedian (01:12:14) How The Comedy World Has Changed Follow Bert Kreischer: Instagram Tiktok YouTube Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this month’s episode of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with renowned neuroscientist and author of The Stimulated Mind Dr. Tommy Wood. Dr. Holmes and Dr. Wood share the key habits to “future-proof” your brain against dementia, ensuring you stay sharp throughout all stages of life. Dr. Wood highlights the importance of activating your brain, outside of the monotonous routine of daily life through exercise, learning a language or instrument, or picking up a new hobby. This episode will provide you with the key tools, habits, and knowledge to protect your brain health, avoid burnout, and add more life to your years. Be sure to grab a copy of Dr. Tommy Wood’s new book The Stimulated Mind here. (01:01) Dr. Tommy Wood’s Inspiration Behind Writing The Stimulated Mind (05:10) How The Brain Should Work and How To Test It (08:39) WHOOP Podcast Rapid Fire Questions (10:39) What Learning Does For Your Brain (15:07) Is Your Job Impacting Brain Health? (19:59) Perceptions of Threat and Challenge and Recovering From Each (27:42) What Are The Signals of Mental Burnout? (32:05) Optimizing Cognitive Bandwidth and Avoiding Distraction (41:00) The Hierarchy of Movement (53:13) Connection Between Socialization and Brain Health (56:02) The Brain Health Dashboard: Essential Habits For Everyday Life Follow Dr. Tommy Wood Instagram Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this month’s episode of the WHOOP Podcast Longevity Series, Emily Capodilupo sits down with physician, entrepreneur, and AI educator Dr. Trishan Panch to explore what artificial intelligence actually means for the future of medicine. From ICU algorithms to everyday primary care, Emily and Dr. Panch unpack why the healthcare system is structurally built for acute rescue rather than prevention and how AI, wearables, and continuous monitoring could fundamentally shift that model. Dr. Panch presents what it would take to responsibly integrate AI tools into clinical care, and how technology might finally make proactive, personalized health scalable. But this conversation goes deeper than algorithms. Dr. Panch argues that true optimization brings together the physical and emotional wellbeing of patient populations. Longevity, resilience, trauma, and self-worth all play a role in long-term health outcomes and Dr. Panch gives his insight on how best to build algorithms to reach the long-term goals of clinicians and patients alike. (00:33) Introduction to Dr. Trishan Panch (01:15) The Intersection of AI and Healthcare (04:54) Can Healthcare Modernization Be Left To AI and Wearables? (11:20) Integrating Data From Wearables Into The Healthcare System (18:00) Implementation of Preventative Care For Long-Term Health (21:31) Breaking Down The System: What Is The Future Of Healthcare? (28:38) How Can Clinicians Use AI? (47:06) What Are The Things People Need To Know About AI? (54:18) Key Takeaways For Listeners Looking To Optimize AI Use Follow Dr. Trishan Panch: LinkedIn Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week, WHOOP Founder and CEO Will Ahmed welcomes designer Samuel Ross, back to the WHOOP Podcast to unveil Project Terrain, the new collection built to elevate your performance. From technical Italian and Japanese fabrics to architectural steel clasps and reflective detailing, Samuel shares how function, endurance, and silhouette drive every decision. Together, Will and Samuel explore each of the pieces of the collection, diving into the intent that went into the creation of each. Whether its the perforation of the fabrics, the logo detailing, or material finishing, each detail of this collection was thoughtfully created to reimagine performance wear for modern athletes and everyday high performers. (01:06) Introducing Project Terrain (01:48) The Making, Material, and Ethos In Creating The Jacket (04:04) Designing For Season: The Ultimate Spring/Summer Short (06:03) The Influences and Inspiration Behind Project Terrin Layer I (07:51) Project Terrain Bands: A New Look At The Superknit (11:14) Creating For The Modern Athlete Learn more about Project Terrain Layer I at shop.whoop.com/us/en/samuelross/ Follow Samuel Ross: Instagram X LinkedIn Website Follow SR_A: Instagram Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome back to the WHOOP Advanced Labs series! This week on the WHOOP Podcast, Dr. Hazel Wallace, medical doctor, registered nutritionist, and member of the WHOOP Medical Advisory Board, joins WHOOP SVP of Research Algorithms and Data Emily Capodilupo for a powerful conversation about women’s health, nutrition, and the hormonal milestones that shape our lives. From the reality that most medical research is based on male bodies to the overlooked nutritional needs of women across the menstrual cycle, perimenopause, and beyond, Dr. Wallace breaks down what women actually need to thrive. Emily and Dr. Wallace explore common symptoms of hormonal fluctuations, which supplements could be useful in your diet, postpartum nutrient depletion, and why many women are dismissed when addressing symptoms like fatigue, brain fog, and hair loss. Dr. Wallace shares her experience with PCOS, and the difficulties she faced trying to get a diagnosis despite being a medical doctor herself. Whether you struggle with underlying symptoms of hormone imbalance or are just looking to improve your nutrition, Dr. Wallace shares her top tips for feeling you best and advocating for your health. (00:56) Introduction to Dr. Hazel Wallace (03:24) How Nutrition Plays A Role in Women’s Health (05:16) How do Hormones Directly Influence A Woman’s Nutrition (07:23) Do Our Current Nutritional Recommendations Live Up To Our Needs? (09:12) Standard Nutritional Training In Med School: Is It Enough? (13:43) Symptoms Where Low Level Nutrients May Be Playing A Role (19:44) Finding Solutions: How To Facilitate A Conversation With Your Doctor (21:52) How Should People Be Implementing Supplements In Their Diet? (25:02) How Should Women Fuel Throughout Their Cycle? (31:50) Seeing Hormonal Fluctuations in WHOOP Data (39:57) Hormone Replacement Therapy: How Does This Change The Picture For Women? (41:48) Common Misconceptions In Diet: Nutrition Advice For Health By Decade (30s,40s,50s) (44:35) Where Are People Going Wrong?: Supplementation, Electrolytes, & Blood Pressure (55:07) Main Takeaways: Top 3 Considerations When Changing Your Diet Follow Dr. Hazel Wallace Instagram LinkedIn TikTok Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome to the WHOOP Research Series, where we breakdown into the extensive, scientific research conducted by the WHOOP Performance Science team. On this week’s episode, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with WHOOP Senior Research Scientist Dr. Greg Grosicki to unpack the latest WHOOP Research Study on Heart Rate Variability Coefficient of Variation or HRV-CV. Using data from 21,000+ WHOOP members and 2 million nights of sleep, Dr. Holmes and Dr. Grosicki reveal why day-to-day stability in your HRV may matter more than the number itself. HRV-CV proves to outperform traditional metrics in detecting the real impact of alcohol, sleep consistency, and metabolic health, making it a great measure of healthspan. By looking deeper into the study, Dr. Holmes and Dr. Grosicki explains how HRV-CV can help you program your training smarter, improve your healthspan and build autonomic resilience. This episode unpacks how measuring HRV-CV isn’t just about performance, but risk stratification and understanding your physiology over-time, not just day-to-day. (01:11) Intro To The Study: Why Is HRV-CV Important? (04:09) HRV-CV and Risk Stratification (08:28) Definition of HRV-CV (11:40) What HRV-CV Indicates in Athlete Recovery (14:26) Breaking Down The WHOOP Study (17:13) HRV-CV Trends in Shift Workers (21:21) Why Is HRV-CV an Important Biomarker? (25:18) HRV-CV Trends in Individuals on GLP-1 Medications (26:29) The Weather vs. The Climate: HRV vs. HRV-CV (33:41) The Results: Breaking Down the Data (36:37) How HRV-CV Responds to Certain Behaviors (39:38) Trends Between HRV-CV Between Age, Biological Sex, and Body Mass Index (49:54) How To Improve HRV-CV (56:39) New Research Roles and Opportunities at WHOOP References: American Journal of Physiology Publication HRV-CV: The Key Metric for Lifestyle Consistency and Stability Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this months edition of The WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo sits down with longevity researcher, bioethicist, Scholar in Residence at the American Federation for Aging Research, Dr. Raiany Romanni-Klein to explore how society should be handling aging. Dr. Romanni-Klein breaks down why aging may be the most underfunded and misunderstood driver of suffering in modern society, and why treating it as a solvable biological problem could transform our economy, healthcare system, and future. From the ethics of longevity to the policy failures slowing innovation, Dr. Rommani-Klein explains that extending healthspan is all about reducing disease, caregiver burden, and economic strain. The conversation dives into the science and economics of aging, including why brain health may offer the highest return on investment, the opportunities of the pharmaceutical industry in creating longevity drugs, and why exercise and diet remain the most powerful longevity tools we have today. Emily and Dr. Rommani-Klein the regulatory and incentive barriers preventing large-scale aging trials and what would need to change for society to treat aging as a disease. (00:33) Introduction to Dr. Raiany Romanni-Klein (01:17) Where Is The Intersection of Ethics and Longevity Science? (02:05) The Aging Population and Reduced Birth Rates (04:31) WHOOP Podcast Rapid Fire Q’s (07:42) Ethics Around Technological Evolution: What Is Best For Longevity & Society (11:41) Changing Perspectives on Longevity (17:42) What Biomarkers Are Important For Longevity (22:09) Incentives For Pharmaceutical Companies to Invest In Longevity Science (24:51) Do People Have The Agency To Extend Healthspan? (27:16) Policy Issues Affecting Longevity (34:18) The Influence of Longevity Drugs Like GLP-1s (42:10) Is There A Better System The US Should Be Following? (45:17) What More People Need To Know About Longevity Science (46:27) Running Models and Simulations To Understand Longevity (53:22) The Future of Longevity Science: What Excites Dr. Romani-Klein Follow Dr. Raiany Romanni-Klein: Website LinkedIn Instagram Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

In this month’s edition of the How To Series, WHOOP Founder & CEO Will Ahmed sits down with one of the world’s most dominant cyclists, Mathieu van der Poel. Will and van der Poel sit down to unpack how to perform across disciplines, sustain longevity in elite-level sport, and embrace suffering for greatness. Van der Poel shares his training philosophy, what motivates him to push through the toughest moments of a race, and how he uses WHOOP data to optimize recovery. From sleep habits, to caffeine consumption, to strength training, and key recovery habits, van der Poel offers an inside look at how listening to his body and staying consistent drives performance. The conversation reflects the highs and lows of van der Poel's career, from battling pneumonia at the Tour de France, to the impact his long-term team has made on his career, to the role of fierce rivalries in pushing him to the next level. This episode offers an exclusive look into the mindset it takes to be one of the best endurance athletes in the world. (00:40) Mathieu van der Poel on Versatility as a Cyclist (03:21) Aspiring To Go Pro: van der Poel’s Upbringing in Cycling (04:36) Measuring Success In Cycling (05:55) Skills and Metrics Needed To Gain Power Over The Competition (08:06) A Week In Training To Gain Endurance (09:13) Essential Recovery Techniques (11:12) Learning To Enjoy The Suffering in Training (13:28) Overcoming Setbacks: Pneumonia & Tour de France (15:10) Importance Of Building A Supportive Team (16:32) Mathieu’s Motivations: Favorite Races & Inspiration In Sport (20:23) Turning To The Data: Monitoring Metrics Throughout The Race (23:55) Strength Training As A Cyclist & Mitigating Injury (27:39) A Look Ahead: Exciting New Steps in van der Poel’s Career (29:00) Nutrition & Intuitive Eating Before, During, and After Race Day (30:00) Visualization and Mindset’s Role In Cycling Success (30:35) WHOOP Podcast Rapid Fire Qs Follow Mathieu van der Poel: Instagram Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week, on the WHOOP Podcast, WHOOP Founder & CEO Will Ahmed sits down with 23-time gold medalist, Michael Phelps. Michael opens up about his experience coming up as a swimmer, reflecting on impactful changes that could benefit the sports future successes. Michael shares personal stories from his career, revealing the areas athletes can improve upon in order to break records on the world’s biggest stage. Beyond competition, Will and Michael dive deep into recovery, sleep, and the power of data, assessing how small biometrics guided Michael’s training at the highest level and how WHOOP is changing how athletes understand their bodies. Michael also reflects on breaking world records, the mindset required to chase the “impossible,” and how preparation quiets pressure on the biggest stages. Michael opens up about his ongoing mental health journey, discussing his experience with depression and anxiety. He redefines success beyond medals, the importance of community, and what it means to see himself fully as a human, a father, and a role model, not just an athlete. (00:55) Phelps on His Career In Swimming (04:49) Funding Sports and Athletes To Succeed (08:44) Road to 2028: What To Expect in Swimming (11:52) Who To Watch: The Rise Of The Next Great Record Holders (14:55) Recovery As A Theme For Greatness (18:20) What Mental Success Looks Like (24:35) Physical Modalities To Aid Mental Health (25:45) WHOOP As An Accountability Provider (31:33) Understanding Blood Biomarkers with WHOOP Advanced Labs (36:13) Phelps on Parenting Young Athletes (38:02) Phelps’ Advice For Athletes: Nerves and Preparation (42:54) What’s Next: Mental Health Advocacy & Parenthood Follow Michael Phelps: Instagram Facebook X Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

The WHOOP Podcast Longevity Series is back! This week, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo sits down with Dr. Ami Bhatt, renowned cardiologist, Chief Innovation Officer at the American College of Cardiology, and Chair of the Digital Health Advisory Committee. Dr. Bhatt offers a rare, inside look at how medicine, technology, and policy are coming together to enhance the future of healthcare. From wearables to AI to patient agency and clinician training, this conversation unpacks what it takes to modernize healthcare. Dr. Bhatt shares her personal journey from practicing cardiologist to national innovation leader, highlighting the role of education, ethics, and human-AI collaboration in creating a better healthcare landscape for patients across the country. (00:53) Intro to Dr. Ami Bhatt, Chair of the Digital Health Advisory Committee (3:20) Seeing AI As A Tool In Healthcare (06:23) Teaching AI: Responsibility & Ethics In Healthcare (09:19) Dr. Bhatt: From Cardiology to Policy (12:21) Role As A Chief Innovation Officer in Healthcare Regulation (16:03) Adjusting Teaching Policies to AI (21:45) Thinking About Wearables: Data Translation & AI (30:38) Technology in Healthcare: Building Useful Algorithms Follow Dr. Ami Bhatt LinkedIn X Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Founder & CEO Will Ahmed, sits down with Samuel Ross, Global Creative Director, WHOOP x SR_A, for an exploration of design, performance, and purpose. Drawing from his formative years, creative partnership with Virgil Abloh, and work shaping some of the world’s most influential brands, Samuel reflects on how creativity, physical discipline, and narrative converge to define modern culture. Will and Samuel explore creativity, discipline, and storytelling and reveal how intentional design can shape not only products, but the way we live and perform. Join the waitlist! (00:46) Samuel Ross: Global Creative Director, WHOOP x SR_A (03:06) Bringing Culture To Design (04:25) What Samuel Ross Looks For In A Brand (06:27) Finding A Flow State Across Design Mediums (07:32) Samuel Ross on Early Days Working with Virgil Abloh (08:32) Approaching Mixed Media Design with Fearlessness (09:38) Advice For Creatives: Making Creative Impact Across Industries (11:58) How Samuel Ross Finds His Flow State (12:59) Daily Rituals For Optimal Creative Focus (14:33) Samuel’s Experience with WHOOP: How He Sees Performance (18:43) Integration and Harmony Between Work and Life (20:18) Samuel’s Definition of Success As A Creative Director (24:47) Samuel on Starting SR_A (28:11) WHOOP x SR_A: What’s To Come (31:00) The Push and Pull of Performance Lifestyle (33:34) The First Steps in Creating For WHOOP x SR_A Follow Samuel Ross: Instagram X LinkedIn Website Follow SR_A: Instagram Website Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with Global Music Star, Niall Horan, for a candid conversation about fame, creativity, and staying grounded. From auditioning for the hit show X Factor to navigating One Direction’s rapid rise, Niall reflects on gratitude, pressure, and what it really feels like to perform in front large audiences around the world. Niall shares his experience with the reality of songwriting, building a life beyond music through golf and entrepreneurship, and how WHOOP helps his routine and recovery to stay sharp on tour. This episode reveals the mindset behind one of the world’s most recognizable music artists and how he is evolving through the industry. Show Notes: (00:40) How Niall Found His Passion In Music (01:53) Niall’s Early Career and Experience On X-Factor (07:52) Handling The Nerves Of Live Performance (10:17) Forming One Direction & Rising To Fame (21:29) Transitioning Into A Solo Career (23:36) Inside the Creative Process: Song Writing & Creating An Album (29:22) Finding Inspiration And Forming Individual Sound (31:56) Bringing Others Into The Creative Process (34:17) Remaining Grounded As An Artist (36:56) Performing and Traveling Around The World (39:45) Niall’s Day In The Life on Tour (47:48) Analyzing Performance and Training with WHOOP (49:45) Niall’s Life Outside of Music (52:06) Niall on Golf & Starting Modest! Management (01:00:13) The Horan & Rose Charity (01:01:53) Golf, The Master’s, and Watching Friends Compete Follow Niall Horan: Instagram YouTube TikTok X Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

Welcome back to the WHOOP Podcast! To kick off the New Year, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes, sits down with 2x HYROX World Champion, Meg Martin. Meg joins the WHOOP Podcast to share what it really takes to push your physical and mental limits—without burning out. Meg shares how a childhood in gymnastics and sports aerobics built her discipline, why most people overdo intensity in their workouts, and how she and her husband balance elite performance with a focus on recovery and longevity. Meg and Dr. Holmes dives into sickness, travel, immune resilience, sleep, and why mindset work is the real secret behind achieving PRs. Meg presents the idea of “fears week”, a habit she has implemented in her coaching technique to help her clients grow on and off the HYROX course. Whether you’re looking to compete in HYROX, or hoping to build a stronger focus on mental strength, this episode provides you with the habits and mindset shifts to push your performance limits. (00:47) Meg Martin’s Journey to HYROX (02:11) What Is HYROX? (03:32) Building Mental Toughness For HYROX (04:43) “You Have To Love To Hurt” Why Athletes Are Drawn To HYROX (08:07) The Mindset Of A World Champion (10:29) Navigating Illness and Injury As An Athlete (14:48) How Meg Thinks About Sleep, Rest, And Recovery (18:16) Building A Supportive Team & Community (21:59) Incorporating Mindfulness in Coaching (27:54) Finding Happiness & Purpose To Overcome Fears (30:19) HYROX Training True or False Questions (36:29) Volume and Intensity Training As A HYROX Athlete (40:17) How To Build Your Pacing Instincts in HYROX (44:17) Being A Business Owner and Full-Time Athlete (46:55) A Message To New HYROX Athletes: Tips and Techniques Follow Meg Martin: Instagram YouTube TikTok Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

We had an incredible year on the WHOOP Podcast and to celebrate we’re looking back on some of the conversations that inspired us, challenged us, and helped us better understand what it means to perform at our peak. This year, we sat down with world-class thought leaders, athletes, and creators – each sharing lessons on health, mindset, and the science of human potential. From Olympic gold medalists and Grand Slam champions to cardiologists, nutrition scientists, and happiness experts, this Best of 2025 episode brings together the most powerful insights shared on the podcast this year. Will Ahmed, Dr. Kristen Holmes, and Emily Capodilupo revisit standout moments on happiness, recovery, women’s health, and more. You’ll hear Arthur Brooks on the simple habits of the happiest people, Dr. Rangan Chatterjee on turning everyday frustrations into opportunity, Aly Raisman on emotional recovery, Rich Roll on meditation and self-awareness, Cristiano Ronaldo on balancing training and lifestyle, Aryna Sabalenka bringing joy to the competitive sport of tennis, Rory McIlroy on pressure as a privilege, and Mike White on surviving grueling production schedules. We also dive deep into health and longevity with Lucy Davis, Dr. Jessica Shepherd, Stef Williams, Dr. Jeremy London, and Dr. Michelle Davenport—covering strength training, hormones, heart health, and realistic nutrition for busy lives. (01:08) Arthur Brooks On How to be Happier - Episode 304 (05:45) Dr. Rangan Chatterjee On Habits to Reframe Your Mindset - Episode 319 (07:11) Aly Raisman On Feeling Validated and Accepting Exhaustion - Episode 349 (09:37) Rich Roll On Meditation and Calming the Mind - Episode 343 (13:05) Cristiano Ronaldo On Finding Balance in Life and Training - Episode 324 (15:47) Aryna Sabalenka On Having Fun to Perform at Your Best - Episode 338 (18:43) Rory McIlroy On Performing Under Pressure - Episode 318 (20:41) Mike White On Staying Healthy on Set - Episode 317 (23:16) Lucy Davis On Creating a Positive Environment For Women in Sports - Episode 334 (25:43) Dr. Jessica Shepherd On Why Women Need Strength Training - Episode 328 (28:30) Stef Williams On Endometriosis and Mitigating Symptoms Through Lifestyle - Episode 354 (33:51) Dr. Jeremy London On Lifestyle Changes to Promote Cardiovascular Health - Episodes 307 & 308 (37:38) Dr. Michelle Davenport On Nutrition Hacks for Busy Individuals - Episode 325 Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with dual-sport national team athlete and exercise physiologist Dr. Heather Logan-Sprenger. The two take a deep dive into one of the most underrated and often forgotten about habits for human performance: hydration. Dr. Logan-Sprenger shares how growing up in Northern Ontario, watching her dad water flowers and her cat grow winter fur, quietly planted the seeds for a lifelong fascination with physiology, stress, and adaptation. From competing for Team Canada in both ice hockey and road cycling to suffering from heat stroke mid–PhD on hydration, her experience and education show just how fragile — and adaptable — the human body really is. Dr. Holmes and Dr. Logan-Sprenger identify what mild dehydration does to your metabolism, brain, and overall performance, and how hydration needs shift across the menstrual cycle. This episode will teach you the simple hydration strategies, how to calculate your sweat rate at home, and when electrolytes actually matter. (01:07) Dr. Heather Logan-Sprenger Intro: Background in Sport & Physiology (01:49) Training, Nutrition, & Hydration: Unpacking Your Body’s Needs (08:06) National-Level Athlete to PhD (10:51) WHOOP Podcast Rapid Fire Questions (13:08) Training At Altitude: Hydration Dos and Don’ts (14:49) The Physiology of Heat Stroke (20:33) Correlation Between Hydration and Carbs While Training (24:51) How The Menstrual Cycle Affects Hydration (31:19) Mechanisms of Dehydration: What Happens To The Body (36:52) Cognitive Disadvantages Of Dehydration (38:56) Dehydration’s Effects On The Cardiovascular & Thermoregulatory System (40:35) Dehydration’s Effects On The Brain (41:29) Measuring Your Sweat Rate As An Athlete (45:39) Essential Habits To Teach Kids and Athletes About Hydration (49:20) Overhydrating and Mineral Loss with Hydration (53:45) Debunking Hydration Myths (55:54) Heart Rate, Lactate, and Power Output’s Relationships to Hydration (59:48) Dr. Logan-Sprenger’s Ideal Hydration Study: Mitochondrial Hypoxia and Metabolism (01:05:23) Outro Follow Dr. Heather Logan-Sprenger LinkedIn Instagram Peakgenics Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with fitness entrepreneur and creator of WeGlow, Stef Williams. The two discuss building an empowering global community, navigating endometriosis, redefining movement, and Stef’s pregnancy journey. Stef opens up about her path from athlete to influencer, the realities of running multiple businesses, her evolving relationship with health and mindset, and how intentional lifestyle choices helped her reclaim her wellbeing. This episode highlights the power of a positive mindset, training, and understanding your body to feel stronger, more connected to your health and wellness goals. (00:00) Cold Open (00:43) Intro (02:36) Rapid Fire Questions (07:14) Stef’s Background and Building WeGlow (12:26) Fighting Exercise Burnout (14:02) Common Misconceptions In The Fitness Industry (16:21) Inner Ad (16:34) Stef’s Day In The Life: Entrepreneur and Fitness Influencer (20:40) Ins and Outs of Running The Business (25:20) Pregnancy, Balancing A Career, and Lifestyle Changes (28:22) How Stef Uses WHOOP For Her Health and Wellness (33:09) Inner Ad (33:42) Managing Endometriosis: Signs and Symptoms (39:02) Nutrition, Lifestyle, and Preventative Care with Endometriosis (45:09) Cycle Tracking and Navigating Pregnancy with Endometriosis (50:25) Getting A Diagnosis and Mindset Training (51:30) Stef’s Goals and Motivations (56:10) Stef’s Advice For Women in Training and Business (58:33) Kristen’s Advice For Expecting Mothers (01:00:51) Outro Stef Williams Instagram TikTok YouTube LinkedIn Facebook WeGLOW Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance Principal Scientist, Dr. Kristen Holmes and WHOOP SVP of Research, Algorithms and Data, Emily Capodilupo sit down to give you an exclusive look into the WHOOP 2025 Year in Review. Emily and Dr. Holmes share the numerous features released by WHOOP this year, including WHOOP Age and Healthspan, advances in AI and WHOOP Coach capabilities, WHOOP Advanced Labs, and more – all in the effort to add 1 billion healthy years to WHOOP member’s lives. Emily and Dr. Holmes give an inside look into the development of each new feature, the science that powers them, and the ways members can continue to use WHOOP to improve their health and wellbeing. Emily shares her own experience and goals of lowering her WHOOP Age, while Dr. Holmes shares how Healthspan significantly motivated her and her family to make behavior changes toward a better future. Together, Emily and Dr. Holmes unpack global trends of 2025, including the healthiest country by WHOOP Age Delta, Recovery, and the rise of specific activities and sports across the entire WHOOP Community. Emily matches outstanding WHOOP Data from some of our partners and previous podcast guests and teases some exciting WHOOP developments coming in 2026. Check out your 2025 Year In Review, available now in the WHOOP app. (00:10) WHOOP 2025 YIR (00:48) Impact of WHOOP Age and Healthspan (06:41) Behind The Algorithm: What It Took To Create WHOOP Age (09:50) Inside WHOOP Coach with Memory (14:14) WHOOP Advanced Labs (23:54) Women’s Health and Cycle Tracking On WHOOP (28:22) 2025 Superlatives (29:35) How Strength Training Has Impacted Longevity & Healthspan (30:00) Impact of Sleep Consistency on Overall Health (33:05) Training To Live Better: What Do We Need? (37:02) True or False: Sleep Edition (38:48) Crowning The Healthiest Country by WHOOP Age Delta (46:52) Most Logged Strain Activities for 2025 (47:37) Looking Ahead to 2026 WHOOP Year In Review 2025 Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn

On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Rachel Otto, the first female operator of the United States Secret Service Counter Assault Team. Rachel recounts her journey from playing Division I volleyball at The Citadel, to her experience in law enforcement, becoming a federal agent in New York City, and protecting various heads of state. Rachel shares what it takes to protect the President and Vice President, from maintaining elite readiness for split-second decision making to managing sleep consistency across time zones. Dr. Holmes and Rachel breakdown the recovery, fitness, and discipline needed to thrive in a highly demanding, high-stakes job. (00:47) Meet Rachel Otto: First Female United States Secret Service Counter Assault Agent (02:57) Skillset & Training of A Counter-Assault Agent (05:06) WHOOP Podcast Rapid Fire Questions (06:00) Rachel’s Experience at The Citadel (12:03) Operating In A Male-Dominated Field & Adapting To Environments (14:27) Rachel’s Experience As A Law Enforcement Officer (16:22) The Mental Aspect: How To Stay Focused In A High Stress Environment (18:55) Crucial Lifestyle Choices To Show Up As A Federal Agent (24:05) Becoming A Federal Agent (27:51) Maintaining Consistency and Discipline (37:45) What It's Like Protecting The President (41:54) Circadian Rhythm, Sleep & Tracking Metrics (50:39) Rachel’s Training: CrossFit, HYROX, and Exercise Snacks (59:02) Advice For Young Girls Getting Into The Field Support the show Follow WHOOP: Sign up for WHOOP Advanced Labs Trial WHOOP for Free www.whoop.com Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Buy Aligned by Dr. Kristen Holmes: Follow Emily Capodilupo: LinkedIn