WHOOP Podcast

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