WHOOP Podcast

On this episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with Team USA Track Star, Colleen Quigley, to discuss training as an Olympian, recovery, and building a healthy athlete culture. Colleen shares her experience as a NCAA Division 1 athlete at Florida State to becoming an Olympian in the steeplechase and professional Triathlete before ultimately rediscovering her passion for middle-distance running. After years in the sport, Colleen opens up about launching her professional track team, Team Meridia, empowering athletes to take control of their careers, build their personal brand, and foster authentic partnerships. Dr. Holmes and Colleen walk through the science of a proper recovery routine and its importance in preventing burnout and injury. Dr. Holmes unveils Colleen’s impressive WHOOP Age and how Colleen uses WHOOP as a crucial tool for her longevity as an athlete. (00:38) Colleen Quigley: Track Star & Steeple-Chase Specialist (03:43) Colleen’s Aspirations In Sport (06:59) Injuries & Overtraining: The Culture of Track & Field (08:20) Building a Brand: Partnerships, Personal Story, and Team Dynamics (11:58) Creating a Team: Introducing Team Meridia (19:57) Colleen’s Upcoming Training Goals (27:17) WHOOP & Tech in Mitigating Overtraining (34:14) Cycle Tracking While Training: Why It's Important For Women’s Health (40:28) Colleen’s WHOOP Age & Longevity Insights (42:31) Longevity As An Athlete: Important Role of Strength Training (46:21) Colleen on Recovery: Maintaining A Calm Nervous System (53:10) Health Benefits of Being Present & In The Moment Follow Colleen Quigley: Instagram TikTok X Website Follow Team Meridia: Instagram Website Episode References: Using Data to Navigate Ironman Training with Laura Philip: Apple Spotify 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 Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with Dr. Martha Beck, world-renowned sociologist, bestselling author, and life coach, to explore what it means to live in alignment with your true self. Dr. Beck shares what her journey from academia at Harvard to becoming one of the world’s most sought-after life coaches taught her about life's purpose. Together, Dr. Beck and Dr. Holmes discuss how living out of alignment can lead to physical and emotional distress, why the body often knows the truth before the mind, and how reconnecting with your inner self can restore clarity and fulfillment. Dr. Beck’s wisdom will leave you rethinking success, redefining happiness, and inspired to create a life that feels truly your own. Get Off The WHOOP Advanced Labs Waitlist: The first 100 members to tap this link will unlock early access to WHOOP Advanced Labs.* *Open the link on the same device as your WHOOP app. (00:48) Dr. Martha Beck: Background in Sociology and the Meaning of Life (03:03) Dr. Beck’s Pivot from Sociologist to Life Coach (05:19) The Need to Drop Illusions: How To Overcome Limitations (08:26) WHOOP Podcast Rapid Fire Questions (09:24) The Physiology of Integrity: Accessing Your True Self (16:06) Signs That You Are Ignoring Your True Self (20:03) How The Loss of Integrity Fuels Addiction (23:37) How to Find Your Life Purpose (25:49) Where To Start: Find Your Truth and Live Your Best Life (33:58) High Achievers: How To Set Healthy Goals (36:37) Raising Future Generations To Be In Line with Their Passions (38:41) The Decision Matrix: Making Decisions That Align With Your True-Self (41:42) Gaining Control of Your Fears and Anxiety (45:47) Importance of Solitude and Self-Awareness in Finding Your Truth (49:13) Finding Solitude in a Technologically Connected World (58:16) Understanding Data and Your Body’s Signals For Your Mental Health Follow Dr. Martha Beck: Instagram Facebook 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 Follow Emily Capodilupo: LinkedIn

GET OF THE ADVANCED LABS WAITLIST: The first 100 members to tap this link will unlock early access to WHOOP Advanced Labs.* *Open the link on the same device as your WHOOP app. This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with two members of the WHOOP Medical Advisory Board and experts on longevity and functional medicine, Dr. Robin Berzin and Dr. Dan Henderson. Dr. Holmes, Dr. Berzin, and Dr. Henderson discuss how the new WHOOP Advanced Labs feature can be a game changer for the future of personalized medicine. The panel unpacks what longevity really means and how to maximize healthspan. Dr. Berzin uses her experience in functional medicine to outline root-cause illness, while Dr. Henderson offers insight on data-driven prevention, lab testing and how behavior change impacts your overall health. The panel dives into the empowerment members will gain from biometric tracking in providing the tools for data collection, self-understanding, and implementing habits to proactively control their health. From insulin sensitivity and metabolic health to inflammation, hormones, and the power building muscle mass, this episode explores the biomarkers that matter most for long-term vitality. (00:00) Introductions: The WHOOP Medical Advisory Board Panel (00:55) What Does “Longevity” Really Mean? (03:00) Biomarkers: The 65 Important Metrics Measured with Advanced Labs (04:42) Understanding The Biomarkers That Matter Most (11:34) Insulin and Glucose: Mastering Your Metabolism (15:28) Women's Health and Hormones: What Biomarkers Matter? (23:26) Behavior Change and Motivation: How To Implement Lifestyle Changes (31:54) What Is Root Cause Medicine? (34:23) Benefits of Functional Medicine (36:17) Looking At Your Body as An Ecosystem (37:12) Navigating Challenges in the Healthcare System (38:32) Empowering Self-Experimentation (40:32) The Future of Preventative Medicine (42:51) Building Muscle For Longevity (47:20) The Role of Wearables in Understanding Your Health (56:05) The Importance of Sleep and Exercise For Longevity Dr. Robin Berzin: Instagram Facebook X Dr. Dan Henderson LinkedIn Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Sign up for WHOOP Advanced Labs Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast, Founder and CEO, Will Ahmed, and Chief Product Officer, Ed Baker introduce WHOOP Advanced Labs — an all new feature that integrates 65 blood biomarkers with WHOOP data to deliver personalized coaching, clinician-reviewed reports, and actionable health insights. Learn exclusive insight about how WHOOP Advanced Labs empowers members to take control of their health, encourage lifestyle changes, and move closer to our mission at WHOOP to add 1 billion healthy years to people’s lives. Sign up for WHOOP Advanced Labs (00:00) Introduction to WHOOP Advanced Labs (02:51) Biomarkers, Bloodwork, & WHOOP Data (04:03) Uploading Past Bloodwork: How It Works (07:54) WHOOP Advanced Labs Subscription with Quest Diagnostics (12:03) Analyzing the 65 Key Biomarkers with WHOOP (13:34) Healthspan: Applying Advanced Labs Data to Weekly Habits (14:36) Bloodwork and Biomarkers as a Baseline For Sleep, Recovery, and Health (15:43) Data Made Simple (17:13) The Bigger Picture: The Future of WHOOP Advanced Labs (18:45) Privacy Assurance & Protecting User Data (19:30) Impact of Advanced Labs on Daily Habits The first 100 members to tap this link will unlock early access to WHOOP Advanced Labs.* *Open the link on the same device as your WHOOP app. Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Sign up for WHOOP Advanced Labs Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Founder & CEO Will Ahmed sits down with ultra endurance athlete, best-selling author, and renowned podcast host, Rich Roll, who opens up about the path that led him to become one of the most influential voices in health and wellness today. From addiction struggles and to the practices of meditation and non-dualism, Rich shares his wisdom on living with purpose. Rich and Will explore Rich’s approaches to interviewing, the motivation for growth, and ways to find opportunities for transformation. Rich dives into the deeper questions—what fulfillment, happiness, and balance really mean, and how we can all take an honest inventory of our lives to prioritize what matters most? The episode looks ahead at the future of innovation, with Will and Rich offering their thoughts on the future of technology in health and wellness. Rich combines the importance of staying grounded, while leveraging the incredible tools technology has to offer. (00:42) Rich Roll on Interviewing and Inspiration Behind His Podcast (07:02) Rich’s Background And Drive For His Career (08:29) Addiction Recovery and Lessons from 12-Step (12:25) Rich's Guide to Meditation: Active Meditation, Non-dualism, and Perception (23:28) Consciousness in Meditation: Aligning With Your True Self (31:12) Living In Extremes: Knowing Where To Grow (35:12) The Growth Curve: What Motivates Growth? (39:14) Interpreting and Defining Fulfilment, Happiness, and Purpose (44:31) What is Balance?: Taking Inventory of Your Life and Prioritization (52:21) The Future of Technology in Health and Wellness Will Ahmed on the Rich Roll Podcast: YouTube Spotify Apple Follow Rich Roll: Instagram YouTube Podcast Website Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

On today’s episode, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo, sits down with Dr. Natalie Crawford, OB-GYN and leading voice in fertility education, to unpack the science behind fertility, the menstrual cycle, contraception, and long-term health. Together, Emily and Dr. Crawford explore why fertility is more than just about having kids—it’s a vital sign for overall wellbeing. Dr. Crawford breaks down how hormonal birth control works, the misconceptions it often carries, and why advocating for yourself in the doctor’s office is so important. Emily and Dr. Crawford dive into endometriosis, PCOS, and other common, but often overlooked, hormonal conditions that impact fertility. Whether you’re actively thinking about family planning or simply want to better understand your body, this episode is full of empowering insights to help you take control of your hormonal health. (00:45) WHOOP Podcast Rapid Fire Q’s (01:46) When Does Fertility Matter? (03:56) Birth Control, Understanding Your Cycle, and Impact on Fertility (06:23) How Does Hormonal Birth Control Actually Work? (12:58) Advocating For Your Health: How To Talk To Your Doctor (19:26) Birth Control and Hormonal Health (24:19) Preventative Fertility Care: How Women Can Better Understand Their Body (39:41) Cycle Tracking: Hormonal Health Indicators To Look For (45:42) Endometriosis and Infertility Signs and Symptoms (59:11) Irregular Cycles and PCOS: The Rotterdam Criteria (01:05:02) Symptoms of PCOS and What To Look For (01:09:54) Lifestyle Changes To Aid Hormonal Health (01:12:55) Importance of Exercise and Movement (01:16:31) Your Fertility Isn’t Just Luck: What Needs To Change In Fertility Treatments Dr. Natalie Crawford: Website Instagram YouTube LinkedIn TikTok Facebook Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with women’s health expert Dr. Mariza Snyder. Dr. Snyder and Dr. Holmes break down some common misconceptions in peri-menopause and menopause care, and share actionable tools and insights to regain control of your hormones. Dr. Snyder shares her personal journey navigating perimenopause, the warning signs to watch for, and how tracking data with WHOOP can empower women to better understand their bodies. This episode covers everything from cycle tracking and lifestyle habits that can reduce symptoms, to the role of exercise and nutrition, and the impact of alcohol and stress hormones like cortisol. Learn the practical routines for building a symptom-free lifestyle and the baseline knowledge every woman should have by age 30. (00:21) Dr. Snyder’s Personal Relationship with Perimenopause and Menopause (03:17) The Warning Signs of Perimenopause (08:21) Role of Data in Understanding Your Body (11:51) Navigating The Healthcare System: Advocating for Perimenopause Treatment (17:31) Finding Solutions to Perimenopause Symptoms (19:15) Starting the Conversation Around Perimenopause Symptoms With Your Partner (22:33) Cycle Tracking: Seeing The Early Signs of Perimenopause (28:34) Easing Symptoms: Incremental Lifestyle Habits To Feel Your Best (36:17) Parenting the Next Generation: Healthy Habits and PCOS Management (42:47) Cortisol-Awakening Response: What Is It and How Can You Test For It? (49:56) Exercise’s Role In Symptom Management (01:00:31) Baseline Knowledge For Every Woman To Know By 30 (01:04:04) Daily Routines For A Symptom-Free Lifestyle (01:10:03) WHOOP Podcast Rapid Fire Q’s (01:11:22) Hormones, Birth Control, & HRT (01:16:12) How Alcohol Is Altering Hormones During Perimenopause (01:27:06) Dr. Snyder’s Perimenopause Revolution Follow Dr. Mariza Snyder: Instagram LinkedIn Facebook Website The Perimenopause Revolution & Books Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes, sits down with Chantelle Otten, world-renowned psycho-sexologist, author, and advocate for evidence-based conversations around sexual wellbeing, mental health, and relationships. Chantelle and Dr. Holmes break the taboo around sex in this episode, promoting a more holistic view of sexual health, highlighting the importance of intimacy, desire, and emotional regulation. This episode combines the importance of data and self-awareness, using tools like WHOOP, to support stress management and sleep, and how they contribute to confidence, connection, and satisfaction in and out of the bedroom. 00:27: Chantelle Otten: Psycho-sexology and Why It’s Important 07:00: WHOOP Podcast Rapid Fire Q’s 08:20: Importance of Stress and Sleep Management on Your Sexual Health 11:30: Unlocking Your Sex Life 15:19: Best Practices to Self-Audit: How to Stay Grounded 21:21: How to Detect Red Flags In Your Environment 24:27: Best Ways To Facilitate Conversations With An Intimate Partner 28:36: Creating Safety in Intimacy 29:28: Peri-Menopause and Menopause’s Effect on Relationships 37:36: Navigating Performance Pressure 45:53: The Rules of Curiosity: Responsive and Spontaneous Desire 51:23: The Two Key Takeaways That Will Change Your Sex Life Follow Chantelle Otten: Instagram Tiktok Website Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

What separates good from great in high-pressure environments? On this episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes, sits down with Rachel Vickery, world-renowned performance consultant. Having spent decades working with elite athletes, military operators, Fortune 500 executives, and emergency physicians, Rachel has cracked the code on understanding and regulating the nervous system to ensure optimal performance when stakes are high. Dr. Holmes and Rachel explore how physiology, behavior, and mindset intersect, and why mastering the nervous system is the key to unlocking peak performance. From breathing mechanics and physiological control, to cultivating curiosity and trust under pressure, this conversation dives deep into the science and skills you need for taking on your next challenge. (00:48) Rachel Vickery on Human Performance (01:41) WHOOP Podcast Rapid Fire Q’s (02:50) Essential Breathing Techniques To Use Under Pressure (11:38) Keeping The Body and Mind Calm: What To Do and Why It's Important (15:56) Navigating Fear and Maintaining Positive Self Talk (21:04) How To Train Your Physiology To Aid a Positive Mindset (27:03) Where Data Comes Into Play: Measuring Performance Traits and Habits (34:29) Maintaining a Solid Foundation: High Performance No Matter The Occasion (50:40) Co-regulating: Maintaining Your Cool in a Team Environment (57:10) Advice For Athletes & Coaches: Easing Physiological Effects in a High Pressure Environment (01:11:25) Operating with Trust: How Does This Benefit High Performers? (01:14:57) Learning From Common Traits Relating to Performance Anxiety Follow Rachel Vickery: Website Related WHOOP Podcast Episodes: Podcast 245: Mental Toughness with Elite Performance Coach Rachel Vickery Podcast 319: Daily Practices to Reset Your Mind, Body, and Identity with Dr. Rangan Chatterjee Resources: Study: 'Cyclic sighing' can help breathe away anxiety Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

On this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with World #1 Tennis Player Aryna Sabalenka. Aryna opens up about her journey from first picking up a racket at six years old to becoming the top-ranked player in the world. She reflects on the role her father played in her early development, the turning point when she fell in love with the game, and how her mindset has evolved through the years. Aryna shares an inside look at her training, recovery, and how WHOOP helps stay on top of her game. Aryna discusses balancing fun with competitiveness, the lessons she’s learned from setbacks, and her strategies for staying resilient under pressure. Looking ahead to the US Open, Aryna shares what the tournament means to her personally and how she’s preparing to defend her title. Aryna reflects on her game and shares her advice to young athletes chasing their dreams. (00:58) Building A Career In Tennis (03:36) The Road to Becoming World #1 (06:50) Mindset and Keeping Things Light Hearted As A Team (07:38) How Aryna Views Herself and Her Game On Court (09:03) Aryna’s Training and WHOOP Data (17:41) Having a Red Recovery Going Into The UP Open Final (20:39) Travel Tips For Peak Performance (21:43) Aryna’s Definition of Success (26:27) Looking Ahead to The US Open: What The Tournament Means to Aryna (27:50) Reflecting on Past Competitions (30:46) The Differences in The Men’s and Women’s Game (31:53) The Secret to Maintaining A Positive Mindset (34:20) Rapid Fire Questions (37:04) Build The Best Tennis Player (38:17) Aryna’s Lowest Recovery Follow Aryna Sabalenka: Instagram YouTube X Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

In this episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo, sits down with renowned circadian rhythm researcher and expert, Dr. Satchin Panda, to explore how the timing of your daily habits, like light exposure, sleep, and meals, can transform your health. Dr. Panda explains why our body doesn’t just run on a single “master clock,” but on a network of clocks in nearly every cell—and how food timing plays a surprisingly powerful role in synchronizing these clocks. You’ll learn practical strategies for training your circadian rhythm, optimizing your nightly routine and light exposure for better sleep, and using time-restricted eating to improve metabolic health. (00:23) Rapid Fire Q’s with Dr. Satchin Panda (02:26) Decoding the Brain’s Master clock (08:12) How to Train Your Circadian Rhythm: What Factors Apply Most? (11:09) Importance of Light Exposure For Optimal Sleep (15:41) Time Restricted Eating: How Does It Help Circadian Rhythm? (18:56) What Time Restricted Eating Studies Tell Us (28:22) Benefits of Time Restricted: What Do We Know? (40:54) Practical Takeaways For Time Restricted Eating and Circadian Alignment Follow Dr. Satchin Panda Dr. Panda’s Salk Profile Dr. Panda’s Instagram WHOOP Blue Light Blocking Glasses: WHOOP Shop Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

On this month’s installment of the How To Series, WHOOP Director of Sports Marketing, Jeremy Powers, sits down with Ironman World Champion, Lucy Charles-Barclay, to explore what it takes to train as a hybrid athlete. From her roots as an elite swimmer to dominating the world of triathlon, Lucy shares how she balances high-volume training across swim, bike, and run, while incorporating strength work. Lucy breaks down her training blocks, recovery strategies, and using WHOOP to stay consistent and injury-free. Lucy also opens up about managing celiac disease, experimenting with HYROX, and building an engaged fitness community through her YouTube channel, all while maintaining elite-level performance across multiple disciplines. (00:37) Introduction to Lucy Charles-Barclay (01:35) Rapid Fire Q’s (02:41) Lucy’s Journey From Pro-Swimmer to Ironman World Champion (06:02) Winning The World Championship: Training & Lead-Up To Competition (12:38) Week In The Life Training For An Ironman (15:13) Balancing Disciplines: Training Hybrid (18:16) Monitoring Strain While Training & Mitigating Injury (20:26) Inside Lucy’s Recovery Habits (21:55) Perfecting Her Game: Lucy’s Tech, Tools, and Coaching (27:08) Lucy’s Favorite WHOOP Metrics (30:16) Improving Sleep Routine While Traveling: Blue light Glasses, Early Dinners, & More (33:55) Training With Celiac: Nutrition for Endurance (36:44) Building A Community While Training: Lucy’s YouTube and Social Media Channels (41:52) What’s Next For Lucy? Upcoming Goals, Races, And Challenges Follow Lucy Charles-Barclay: Instagram YouTube TikTok Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

On this episode of the WHOOP Podcast, WHOOP Director of Sports Marketing, Jeremy Powers, sits down with Jake Dearden, Hybrid Athlete and Social Media Personality, to explore the world of HYROX. Jake shares his journey from civil engineering to elite fitness, opening up about his bouts with injury, journey toward mental toughness, and growing in endurance sport. Jake and Jeremy break down HYROX training and fueling strategies, reflect on the rise of hybrid training and offer insights on recovery, VO2 Max, sleep hygiene, and injury prevention. (00:26) Introduction to Jake Dearden (01:14) Icebreaker: T or F Questions (03:27) Jake’s Journey From Marathons to Hyrox (05:39) Breaking Down Hyrox: What Is It and How To Compete (06:34) Building Community Through Hyrox (07:34) Jake’s Guide To Ultra-Marathons (10:55) Mental Toughness and Motivating A Community (12:11) The Rise of Hybrid Athletics and What It Means For Fitness (15:01) Importance of VO2 Max For Fitness and Competition (17:39) Growth in Sport: Prep, Pressure, and Setbacks (25:18) Recovery and Sleep Hygiene’s Effects on Performance (30:48) Jake’s Competition Prep and Fueling Strategy (34:52) Jake’s WHOOP Data at Hyrox World Championships (39:31) Learning From Injury: Jake’s Recovery Advice (43:34) Performance Improvements To Achieve Goals (45:07) Building a Platform: Experience, Advice, and Messaging on Jake’s Social Media Jake Dearden: Instagram YouTube Tiktok Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn 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 Lucy Davis, HYROX athlete, ultra-marathon runner, and content creator. Lucy shares the fitness, wellness, and recovery strategies that power her elite performance, including how she maintains a high HRV, rebounds from intense strain, and keeps her WHOOP Age under 18. Lucy opens up about her training strategy, mental health journey, and mission to empower women through sport. Whether you're new to fitness or chasing the podium, this episode offers valuable insights to help you build strength, resilience, and recovery. (00:21) How Lucy Davis Rebounds From High Strain (05:29) WHOOP Podcast Rapid Fire Q’s (08:48) Lucy’s RHR, HRV, And Recovery Recommendations (11:42) Mastering Fitness as a Hybrid Athlete (14:14) Training Harder to Improve Hyrox Times (14:57) Lucy’s Longevity Secrets and WHOOP Age (19:48) Lucy’s Relationship with Strength Training (22:00) Staying Grounded While Travelling and Training (31:16) Mastering Mindset Entering Competition (33:33) Hyrox, World Records, and Going For More (37:10) Body Image, Health, and Mentality (39:17) Empowering Women Through Sport and Fitness (42:11) Inspiring Athletes and Promoting Participation in Sport Lucy Davis: Instagram YouTube TikTok Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

We know sleep and physical activity are crucial for overall health, but how do they affect one another? On today’s episode of the WHOOP Podcast, WHOOP SVP of Research Algorithms and Data, Emily Capodilupo sits down with Sleep and Circadian Scientist Josh Leota to break down the latest WHOOP study on how intense exercise and timing affect sleep—and how sleep, in turn, influences your ability to train. Josh shares his insights on two major peer-reviewed studies, using WHOOP to analyze data on sleep and physical activity. The results? The closer to bedtime you train, the more your sleep is affected. Whether you're an early bird, night owl, or somewhere in between, Emily and Josh offer science-backed strategies to optimize both sleep and physical performance without sacrificing either. (00:33) Using WHOOP For Data Collection In Research Studies (02:43) The Study: High Intensity Training’s Effects on Circadian Rhythm (05:05) WHOOP Podcast Rapid Fire Questions (06:06) Do Late Night Workouts Affect Sleep Quality? (10:44) The Hawthorne Effect: What Is It and Why Is It Important? (12:57) How Do Sleep Patterns Predict Next Day Performance? (17:32) What Happens To Exercise When Sleep Cycles Are Disrupted? (23:47) Early Birds vs Night Owls: Why When You Train Matters (30:21) How To Optimize Sleep and Exercise as a Busy Individual (33:26) Advice & Practical Takeaways From The Study (42:59) What’s Next? Foreshadowing Future WHOOP Studies Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

What happens to your body—and your behavior—when you start wearing WHOOP every day? In this episode, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes is joined by WHOOP Senior Research Scientist, Dr. Greg Grosicki to break down the results of a groundbreaking new study conducted by WHOOP, analyzing the data from 12,000 WHOOP members over 12 weeks. The study reveals a clear relationship between WHOOP wear frequency and improvements in key health and performance metrics like sleep consistency, duration, and quality, RHR and HRV, and overall physical fitness. Dr. Holmes and Dr. Grosicki break down the study, science, and implications of the findings on long-term health and longevity. The Study: Wearing WHOOP More Frequently Is Associated with Better Biometrics and Healthier Sleep and Activity Patterns Related Episodes: Understanding GLP-1: The Latest Research From WHOOP with Dr. Greg Grosicki Spotify Apple YouTube Improving VO₂ Max For Longevity and Performance with Dr. Greg Grosicki Spotify Apple YouTube Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Dr. Gina Poe, neurobiologist and expert in REM sleep and memory consolidation. Together, Dr. Holmes and Dr. Poe unpack what actually happens when you’re asleep and why sleep is essential not just for memory, but emotional resilience, longevity, and high performance. This episode breaks down the different stages of sleep and how they reshape the brain, regulate the nervous system, and actually clean the brain. Dr. Holmes and Dr. Poe provide insight on daily habits to optimize sleep quality, including timing, exercise, and stress regulation. (00:23) Introduction to Dr. Gina Poe (00:58) Dr. Poe’s Journey to Sleep Research (06:58) Sleep Timing in Relation to The Body’s Physiological Rhythm (12:29) Sleep Pressure and Melatonin Production (14:52) REM Sleep Reshaping the Brain Each Night (21:03) Effects of Short Sleep Cycles (30:17) Relationship Between Skipped Sleep Cycles and Neurodegenerative Disease (31:36) The Importance of Sleep Spindles & Exercise on Sleep Performance (40:46) How Sleep Spindles Change Over A Lifespan (43:44) Daily Practices That Promote Healthy Sleep (49:15) Shift Work, Sleep Cycles, & Human Growth Hormone (55:01) Metabolism and Sleep Cycles: What Happens To The Body’s Energy Storage (59:21) Dr. Poe’s Dream Sleep Study (01:01:09) What Healthy Sleep Looks Like (01:05:38) Rapid Fire Takeaways Dr. Gina Poe: X Related Episodes: The Science of Stress & Sleep For Optimal Performance with Dr. Bill von Hippel Spotify Apple YouTube How to Sleep Better with Dr. Shelby Harris Spotify Apple YouTube Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

Looking to improve your VO₂ Max? This week’s episode gives you everything you need to know about one of the latest WHOOP Metrics. WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with WHOOP Senior Research Scientist, Dr. Greg Grosicki to define VO₂ Max and offer insights on its importance for healthspan and human performance. As part of the How To Series, Dr. Grosicki shares his knowledge on how VO₂ Max effects on musculoskeletal load, metabolic flexibility and aerobic capacity, and the important training tips to improve this metric. (00:50) How WHOOP Captures VO₂ Max (05:04) Studying VO₂ Max: Creating The Dataset (6:05) Developing The WHOOP VO₂ Max Feature (9:08) How WHOOP Studies VO₂ Max (10:46) Defining VO₂ Max (12:08) Impact of Musculoskeletal Load on VO₂ Max (19:32) The Physiological Factors Determining VO₂ Max (26:07) Inner Ad (26:40) What Is An Optimal VO₂ Max (31:27) Performance and Increasing VO₂ Max (40:13) Metabolic Flexibility (41:39) Training For VO₂ Max (48:16) Quality of Reps As It Relates to VO₂ Max (49:39) Impact of Training Consistently Related episodes: Paul Larsen - Zone 2 Training: Spotify Apple Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

This month, on the WHOOP Podcast Longevity Series, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo sits down with Dr. Linda Fried. Dr. Fried is a geriatrician, Dean of Columbia University’s Mailman School of Public Health, and Founder of Experience Corps, a nationwide volunteer program for adults over the age of 50 to become literacy tutors in elementary schools. Emily and Dr. Fried discuss the effects of frailty, how to prevent it, and ways to take control of the aging process. Dr. Fried also discusses her path to public health, the lifestyle changes that promote longevity, and the powerful role of purpose and intergenerational connection in healthy aging. (00:30) Dr. Fried on Defining and Researching Frailty (05:44) Identifying Frailty & Frailty Prevention (07:57) Manifestations of Aging in 20 & 30 Year Olds (08:58) How Much of The Aging Process Is Within Our Control? (11:34) Dr. Fried’s Journey to Public Health (13:58) Positive Lifestyle Impacts on Longevity (16:10) Experience Corps: Influence of Volunteer Work on The Aging Population (24:27) What Society Is Missing To Support Healthy Aging (25:44) Re-connecting Across Generations (34:02) The Starting Points for Change Dr. Linda Fried: LinkedIn Experience Corps Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

Dr. Jessica Shepherd returns to the WHOOP Podcast for this month’s episode of the How To Series. Dr. Shepherd joins WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes to redefine menopause. Dr. Jessica Shepherd is an OB-GYN, menopause expert, and author of Generation M, guiding women through the various stages and lifestyle changes that come with menopause and peri-menopause. Dr. Holmes and Dr. Shepherd bring attention to the symptoms to look out for, create an understanding of the power of early preparation, and establish the importance of strength training and protein intake to support hormonal health. This episode brings to light the need for advocacy in the health space for menopause and peri-menopause care. (00:37) Introducing Dr. Jessica Shepherd (01:14) Reframing Menopause: Dr. Shepherd Personal Mission (03:22) Recognizing The Signs: Symptoms of Perimenopause & Menopause (04:10) Staying Ahead of Symptoms (06:55) What Women in Their 30s Should Know (09:26) Protein & Power: Building Strength for Hormonal Health (12:14) The Positive Role of Daily Activity (15:11) Menopause As A Metabolic Disease (19:12) Lifestyle Changes To Promote Metabolic Health (23:10) Important Biomarkers for Hormonal Health (29:44) Dr. Shepherd’s Toolkit For Women with Perimenopause (33:11) Estrogen Creams: Benefits and Practices (36:01) Understanding Hormone Replacement Therapy (39:27) Estrogen’s Effects on Cognitive Health, Sleep, & Longevity (42:14) When To Start Taking Estrogen (45:27) The Healthy Choices That Ease Menopause Symptoms (47:57) Birth Control & Peri-Menopause: Detecting Symptoms (51:15) Advocacy for Peri-Menopause and Menopause Care (55:15): Centering Dialogue Around Menopause (01:00:35): The Future of Research in Women’s Health (01:05:52): WHOOP as a Tool for Support (01:10:10) Exercise Options to Improve Overall Health (01:11:37) Dr. Shepherd’s Closing Message Dr. Jessica Shepherd: Website Instagram LinkedIn Changing the Conversation Around Menopause with Dr. Jessica Shepherd Spotify Apple Podcasts Youtube Support the show Follow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn