On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance Principal Scientist, Dr. Kristen Holmes and WHOOP SVP of Research, Algorithms and Data, Emily Capodilupo sit down to give you an exclusive look into the WHOOP 2025 Year in Review. Emily and Dr. Holmes share the numerous features released by WHOOP this year, including WHOOP Age and Healthspan, advances in AI and WHOOP Coach capabilities, WHOOP Advanced Labs, and more – all in the effort to add 1 billion healthy years to WHOOP member’s lives. 

Emily and Dr. Holmes give an inside look into the development of each new feature, the science that powers them, and the ways members can continue to use WHOOP to improve their health and wellbeing. Emily shares her own experience and goals of lowering her WHOOP Age, while Dr. Holmes shares how Healthspan significantly motivated her and her family to make behavior changes toward a better future. 

Together, Emily and Dr. Holmes unpack global trends of 2025, including the healthiest country by WHOOP Age Delta, Recovery, and the rise of specific activities and sports across the entire WHOOP Community. Emily matches outstanding WHOOP Data from some of our partners and previous podcast guests and teases some exciting WHOOP developments coming in 2026.

Check out your 2025 Year In Review, available now in the WHOOP app. 

(00:10) WHOOP 2025 YIR

(00:48) Impact of WHOOP Age and Healthspan

(06:41) Behind The Algorithm: What It Took To Create WHOOP Age

(09:50) Inside WHOOP Coach with Memory

(14:14) WHOOP Advanced Labs

(23:54) Women’s Health and Cycle Tracking On WHOOP

(28:22) 2025 Superlatives

(29:35) How Strength Training Has Impacted Longevity & Healthspan

(30:00) Impact of Sleep Consistency on Overall Health

(33:05) Training To Live Better: What Do We Need?

(37:02) True or False: Sleep Edition

(38:48) Crowning The Healthiest Country by WHOOP Age Delta

(46:52) Most Logged Strain Activities for 2025

(47:37) Looking Ahead to 2026

WHOOP Year In Review 2025

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On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Rachel Otto, the first female operator of the United States Secret Service Counter Assault Team. Rachel recounts her journey from playing Division I volleyball at The Citadel, to her experience in law enforcement, becoming a federal agent in New York City, and protecting various heads of state. Rachel shares what it takes to protect the President and Vice President, from maintaining elite readiness for split-second decision making to managing sleep consistency across time zones. Dr. Holmes and Rachel breakdown the recovery, fitness, and discipline needed to thrive in a highly demanding, high-stakes job. 

(00:47) Meet Rachel Otto: First Female United States Secret Service Counter Assault Agent

(02:57) Skillset & Training of A Counter-Assault Agent

(05:06) WHOOP Podcast Rapid Fire Questions

(06:00) Rachel’s Experience at The Citadel

(12:03) Operating In A Male-Dominated Field & Adapting To Environments 

(14:27) Rachel’s Experience As A Law Enforcement Officer

(16:22) The Mental Aspect: How To Stay Focused In A High Stress Environment

(18:55) Crucial Lifestyle Choices To Show Up As A Federal Agent

(24:05) Becoming A Federal Agent

(27:51) Maintaining Consistency and Discipline 

(37:45) What It's Like Protecting The President

(41:54) Circadian Rhythm, Sleep & Tracking Metrics

(50:39) Rachel’s Training: CrossFit, HYROX, and Exercise Snacks

(59:02) Advice For Young Girls Getting Into The Field

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On this month's edition of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Registered Sports Dietician, Angie Asche to explore what it really means to fuel for performance as an athlete. Angie has worked with a variety of professional athletes in the MLB, NHL and more, optimizing their nutrition habits to perform at their peak.

Angie outlines the importance of prioritizing the three macronutrients – carbohydrates, proteins, and fats – and how to ensure you’re getting the right amount of each. This episode dives into why the timing of meals is so important, explaining the impacts nutrition has on sleep and recovery. Angie and Dr. Holmes unpack the fine line between aesthetics and performance and how under-fueling affects both male and female athletes.

(00:50) WHOOP Rapid Fire Q’s

(01:50) Prioritizing Macronutrients As An Athlete

(03:17) Under Fueling: Balancing Aesthetics and Performance

(05:11) Common Symptoms of Under Fueling

(06:58) Impact of Under Fuelling On Sleep and Recovery

(07:42) Fasting’s Impact on Performance

(09:42) Importance of Nutrient Timing

(12:24) Late-Night Eating: How Does It Impact Sleep and Recovery?

(15:39) Food Sensitivity Tests: Are They Worth The Hype?

(19:02) Knowing Inflammation: Chronic Versus Acute

(23:47) Do You Need To Supplement Nutrients As An Athlete?

(27:16) Supplement Absorption and Daily Nutrition

(32:35) Benefits of Prebiotics & Probiotics

(33:57) Why Your Body Needs Fiber & Where To Get It

(35:07) How To Track Macros

(38:46) Intuitive Eating: What Your Body Needs & When

(40:48) Long-Term Effects of Under Fueling

(41:46) The Nutrients Many Female Athletes Are Missing

(44:51) Nourishment Over Numbers: Changing Mindsets On Restrictive Eating

(49:30) Metabolic Health: The Nutrients To Improve Your Metabolism

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On this week’s episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo sits down with Dr. Angela Holliday-Bell, physician and certified sleep specialist, to discuss the importance of sleep training from infancy to adulthood. Dr. Holliday-Bell explains how building consistent sleep habits supports long-term health by reducing risks like cardiovascular disease, anxiety, and depression, while also improving daily energy, focus, and creativity. Dr. Holliday-Bell shares her insights from her own experience sleep training her infant and breaks down the variety of methods parents can use to help their children sleep through the night. Emily and Dr. Holliday-Bell discuss the need for setting solid sleep routines for your toddler, teen, and evolving with these habits as your children grow up. Ultimately, Dr. Holliday-Bell reveals the key to supporting your child’s sleep is supporting your own.  

(00:54) Dr. Angela Holliday-Bell’s Background and Intro

(03:18) WHOOP Rapid Fire Q’s 

(04:03) Importance of Regulating Your Own Sleep to Help Your Child

(05:42) How You Sleep As A Child Impacts Your Sleep As An Adult

(06:31) Skills & Behaviors You Need For Your Child’s Sleep Routine

(09:36) The Three Habits To Try Before Seeking Help From Your Pediatrician

(10:30) Life Through Sleep Stages: Newborn, Infancy, and Adulthood

(15:52) How To Sleep Train Your Toddler

(17:22) Importance of Whole Family Sleep Hygiene 

(20:30) Common Misconceptions About Sleep and Sleep Training

(30:50) What To Look For In A Sleep Specialist

(33:50) Sleep For Teens: How To Ensure Your Teen Is Sleeping Effectively

(36:58) Sleep Patterns and Puberty: How Parents Can Help?

(42:40) How To Reduce Sleep Deprivation

(47:55) Wearables and Sleep Tracking for Parents & Kids

(49:15) Dr. Holliday-Bell’s Message For Kids, Teens, & Parents

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This week on the WHOOP Podcast, WHOOP Founder and CEO, Will Ahmed, sits down with 3x Olympic Gold Medalist, Aly Raisman to discuss the ins and outs of Aly’s gymnastics career. Aly opens up about her experience training, the intense pressures of elite competition, and how it took a toll on her body. Through her experience with burnout and anxiety, Aly shares the lessons she’s learned about recovery, self-care and taking care of her body and mind. Will and Aly go through Aly’s top WHOOP journal behaviors that help her feel recovered, such as gardening, learning, and time spent with loved ones. 

This episode offers inspiring insight on resilience, balance, and the importance of listening to your body to support your overall health. 

Show Notes:  

(00:54) Aly Raisman on Growing Up in Boston

(02:10) Aly’s Introduction to Gymnastics

(03:14) Choosing Gymnastics At A Young Age: Training and Technique

(05:23) Drive As The Fuel For Greatness

(07:29) Building A Support System & Navigating Perfectionism

(11:20) Self-Motivation & Pushing Yourself To Be The Best

(14:28) Healthy vs Unhealthy Aspects of Being an Olympic Athlete

(20:31) Recovery in Olympic-Level Sport

(27:12) Nutrition and Body Image in Elite Gymnastics

(34:47) How Aly is Redefining Recovery

(42:57) Mental Health Advocacy & Awareness

(47:41) Aly’s Toolkit To Protecting Mental Health

(50:18) Finding Purpose and Fulfillment 

(56:42) Sleep Metrics and Habits to Help Recover

(01:01:29) How Aly Uses WHOOP: The Mental & Physical Health Benefits

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On this episode of the WHOOP Podcast, Emily Capodilupo, WHOOP SVP of Research, Algorithms, and Data, sits down with Dr. Dan Henderson, Primary Care Physician and WHOOP Medical Advisory Board Member, to dive deep into the development and impact of WHOOP Advanced Labs.

Emily and Dr. Henderson break down the WHOOP Advanced Labs blood testing panel and how it integrates into your WHOOP data and insights. WHOOP Advanced Labs gives you a more complete picture of your health and this episode dives deeper into the influences of biomarkers like lipoprotein(a), Vitamin D, insulin resistance, and more.

Dr. Henderson shares his perspective as a primary care physician on why regular blood testing is important for everyone – not just those experiencing symptoms. Learn how your biomarkers can help optimize your energy, recovery, and longevity to aid symptoms like fatigue, brain fog, and weight fluctuations. 

(00:39) Meet Dr. Dan Henderson, WHOOP Medical Advisory Board Member

(01:02) WHOOP Advanced Labs & The Opportunity in Healthcare

(08:38) Why Is Bloodwork Important?: Understanding Your Biomarkers

(11:31) Vitamin D: Health Benefits and The Prominence of Deficiency

(15:13) Normalizing Fatigue and What It Actually Means For Your Health

(21:18) Insulin Resistance: What You Need To Know

(25:28) Interpreting Results & Finding Solutions to Symptoms

(32:10) Setting New Standards: Why Regular Bloodwork Is Essential

(36:50) What is Lipoprotein(a) & What Does It Measure?

(39:16) Life Changing Aspects of WHOOP Advanced Labs

(42:52) Reaching A Larger Number of Patients with Technological Advancements  

(48:29) Key Takeaways For The Audience

(50:05) Using WHOOP Labs to Advocate For Care

(54:12) Top 5 Symptoms That Can Be Understood with WHOOP Advanced Labs

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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

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Episode References:

Using Data to Navigate Ironman Training with Laura Philip: 

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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

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Get Off 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

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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.

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

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