Podcast
WHOOP Podcast
The WHOOP Podcast is all about sharing science-backed insights and strategies from the best in the world at what they do. Learn from Olympic champions, CEOs, bestselling authors, and PhDs about the habits, mindsets, and routines that improve their health, fitness, and resilience. Unpack everything from breakthrough health and nutrition research, life-saving tech advances, longevity hacks, and more—each episode features an empowering conversation you don’t want to miss.
Tune in every Wednesday for a new episode of the WHOOP Podcast.
- Fitness chart
- #11
- Episodes
- 398
- Releases
- Weekly
- Typical length
- 50 min
- On air since
- 2018
- Latest episode
- 2 days ago
Episodes
398 episodes, newest first
-
22 min
Reflecting on 400 Episodes: The Lessons You Need For A Happier, Healthier Life
Season 1, Episode 400
Show notes
This week on the WHOOP Podcast, we’re celebrating 400 episodes! Co-hosts, Founder and CEO Will Ahmed, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes, and WHOOP SVP of Research Algorithms and Data Emily Capodilupo sit down to discuss their favorite moments throughout the last 8 years of podcasting at WHOOP. From welcoming guests like Mike White, Cristiano Ronaldo, Dr. Rangan Chatterjee, and Nelly Korda, to unpacking some of the groundbreaking science being studied here at WHOOP, like the physiological effects of VO₂ Max, GLP-1s and Alcohol, the WHOOP podcast expanding the pursuits of high performance and health. The more we come together, the more we learn from each other. Here’s to the next 400!
(00:00) “Let’s do 10 Episodes and see how it goes”
(00:40) Reflecting on some of our favorite guests
(01:26) Secrets of WHOOP Athletes
(03:21) Understanding the WHOOP research studies
(04:55) Breathwork as a throughline for performance
(06:47) Lessons shared in early episodes
(08:11) Similarities between athletes and creatives
(11:23) “It’s okay to be obsessed, it's not okay to burn out”
(13:41) A healthy lifestyle is about the fundamentals
(15:26) Learning from our listeners
(17:57) The future of the WHOOP Podcast
For more WHOOP Podcast content, check out new episodes every Wednesday on
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47 min
Dara Torres' Guide to Longevity & Building Confidence Beyond Sport
Season 1, Episode 399
Show notes
This week on the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with five-time Olympian and 12-time Olympic medalist Dara Torres. While most athletes experience a relatively short window at the top of their sport, Dara Torres proved that you can redefine your position in sport past 40. Across five Olympic games, Dara continually reinvented herself and her longevity in the sport by embracing the changes she needed to make to perform at her best. As her body evolved so did her training, recovery, mindset, and even her definition of success, allowing her excellence for decades of her career. Dara gives an exclusive insight on the lessons she learned during her career and starting a new career at 57 as Head Coach of Boston College Swimming & Diving. This episode explores what longevity is ultimately about in all areas of life, from elite sport to leadership, coaching, and everyday life.
(00:49) Dara Torres, 12-time Olympic Medalist
(03:11) Dara’s Journey to 5 Olympic Games
(03:30) 1984 Olympic Debut
(05:01) Feeling Pressure During Career Highs
(06:45) Going For More: 1992 and 2000 Olympic Games
(09:12) Motherhood and Medals: Inside Dara’s 2008 Comeback
(12:12) Training For An Olympic Games at 41 Years Old
(16:25) A Different Look At Recovery
(22:13) Competing in Your Own Lane
(24:51) Maintaining Resilience in a High Pressure Sport
(26:18) From Athlete to Head Coach
(29:26) Challenges of Collegiate Coaching
(32:19) Dara’s Coaching Philosophy to Build Confidence and Prioritize Recovery
(38:47) Are Individualized Training Programs Worth It?
(40:42) Life After Sport: Maintaining Identity and Purpose
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42 min
The Science of Stress with Dr. Kristen Holmes and Dr. Greg Grosicki
Season 1, Episode 398
Show notes
Welcome back to the Science of Human Performance Series. This week on the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki unpack what really happens physiologically when you’re under stress. Dr. Holmes and Dr. Grosicki explore the physical, mental, and emotional ways stress can manifest, and how not all stress is actually bad. This episode helps you to understand the way stress can be perceived, and the habits that can help you manage it better. From building in small moments of rest to breath work to intentional wind-down time, this conversation will help you improve sleep and overall recovery by improving how your body responds to stress.
(01:51) Stress vs. Strain: What Are The Differences
(02:35) WHOOP Stress Monitor: How It Works
(04:05) Defining Good Stress and Bad Stress
(06:09) Anxiety and Worry: Defining Threats In Daily Life
(09:21) Understanding The Stress Scale
(10:59) Workouts, Workdays, and Stress Load
(12:34) Does High Stress Mean Low Recovery?
(14:32) Understanding Stress as an Opportunity
(20:05) Winding Down From High Stress Activities
(22:53) Alcohol’s Impact on Stress Levels
(24:11) Breathwork for Deep Sleep and Higher Recovery
(29:08) Finding Challenges for Stress Profile
(32:21) Finding Moments for Rest
(36:09) The Best Buffer for StressHRV: Heart Rate Variability
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53 min
How To Manage The Effects of Alcohol with Dr. Kristen Holmes and Dr. Greg Grosicki
Season 1, Episode 397
Show notes
On 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 unpack the latest WHOOP study about alcohol’s impact on the body. The two unpack why the effects of alcohol extend beyond what you feel on a hangover. Drawing from research spanning millions of nights of data, Dr. Holmes and Dr. Grosicki how exactly alcohol impacts WHOOP metrics like HRV, heart rate, sleep, recovery, and overall performance. Alcohol not only impacts you based on how much you drink, but is variable based on age, sex, exercise levels, and sleep performance. Alcohol carries numerous physiological costs even when you don’t notice the symptoms, this episode will give you greater visibility to make informed decisions of how much and often you choose to drink.
Check out the WHOOP Research Publications Below:
Real-world effects of alcohol on heart rate, sleep, and physical activity by age and sexAlcohol Use Trajectories During the First 72 Weeks of WHOOP Wearable Platform Membership: Observational Cohort Study
(00:51) WHOOP Research: What Millions of Nights Reveal About Alcohol
(01:58) Alcohol’s Impact on Your Brain
(03:39) What Happens Physiologically When People Drink
(07:56) The Hidden Costs of Alcohol
(10:14) What Happens During Sleep
(16:41) Impact of Age on Recovery
(21:19) You Can’t “Work Off” A Night of Drinking
(24:51) Impact of Drinking on Women’s Health
(29:57) Alcohol Tolerance and WHOOP Metrics
(30:27) Can You “Sleep Off” A Hangover
(36:01) 3 Tips To Reduce The Effects of Alcohol
(37:41) The WHOOP Effect: WHOOP Users’ Relationship to Alcohol
(52:26) Focus on ModerationFollow WHOOP:
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44 min
The Hidden Cost of AI: Creativity and the Future of Human Work with AI Philosopher Aleksandra Przegalińska
Season 1, Episode 396
Show notes
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?
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36 min
Willson Contreras & Wilyer Abreu on Handling the Pressure of October Baseball
Season 1, Episode 395
Show notes
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 CultureFollow WHOOP:
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50 min
The 5 Things You Need to Build a Rich, Healthy Life with Sahil Bloom
Season 1, Episode 394
Show notes
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 FulfillmentFollow Sahil Bloom:
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43 min
The Science of Healthspan: How to Age Better with Emily Capodilupo and Dr. Dan Henderson
Season 1, Episode 393
Show notes
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
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44 min
Nelly Korda: What It Really Takes to Win Under Pressure
Season 1, Episode 392
Show notes
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.
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57 min
The Science of Women's Health with Dr. Kristen Holmes and Emily Capodilupo
Season 1, Episode 391
Show notes
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.
(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
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45 min
Aligned by Dr. Kristen Holmes: Overcoming Trauma and Building A Resilient Nervous System
Season 1, Episode 390
Show notes
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
(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
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58 min
What You’re Getting Wrong About Metabolism (And How to Fix It) with Dr. Nick Norwitz
Season 1, Episode 389
Show notes
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/
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43 min
How To Improve Your Heart Rate Variability (HRV)
Season 1, Episode 388
Show notes
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)
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37 min
Taking The Guesswork Out of Women's Health with Natural Cycles° CEO Dr. Elina Berglund Scherwitzl
Season 1, Episode 387
Show notes
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
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57 min
How This WHOOP Member Lost Over 100 Pounds | The Story of Daniel Day
Season 1, Episode 386
Show notes
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
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1 hr 20 min
The Best Exercise for Building Muscle, Bone Health, and Longevity with Dr. Lauren Colenso-Semple
Season 1, Episode 385
Show notes
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
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52 min
The Recovery Habits That Drive Performance: Why Training More Isn’t Always Better
Season 1, Episode 384
Show notes
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
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54 min
The Science of Human Performance: Your Guide To Better Sleep
Season 1, Episode 383
Show notes
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
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1 hr 19 min
Gut Health Expert Dr. Amy Shah | How To Reduce Fatigue, Cravings, and Brain Fog
Season 1, Episode 382
Show notes
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
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46 min
The Science of Human Performance: What is Strain?
Season 1, Episode 381
Show notes
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
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