This week on the WHOOP Podcast, WHOOP Founder & CEO Will Ahmed, sits down with Samuel Ross, Global Creative Director, WHOOP x SR_A, for an exploration of design, performance, and purpose. Drawing from his formative years, creative partnership with Virgil Abloh, and work shaping some of the world’s most influential brands, Samuel reflects on how creativity, physical discipline, and narrative converge to define modern culture. Will and Samuel explore creativity, discipline, and storytelling and reveal how intentional design can shape not only products, but the way we live and perform.

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(00:46) Samuel Ross: Global Creative Director, WHOOP x SR_A

(03:06) Bringing Culture To Design

(04:25) What Samuel Ross Looks For In A Brand

(06:27) Finding A Flow State Across Design Mediums

(07:32) Samuel Ross on Early Days Working with Virgil Abloh

(08:32) Approaching Mixed Media Design with Fearlessness

(09:38) Advice For Creatives: Making Creative Impact Across Industries

(11:58) How Samuel Ross Finds His Flow State 

(12:59) Daily Rituals For Optimal Creative Focus

(14:33) Samuel’s Experience with WHOOP: How He Sees Performance

(18:43) Integration and Harmony Between Work and Life

(20:18) Samuel’s Definition of Success As A Creative Director

(24:47) Samuel on Starting SR_A 

(28:11) WHOOP x SR_A: What’s To Come

(31:00) The Push and Pull of Performance Lifestyle

(33:34) The First Steps in Creating For WHOOP x SR_A

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On this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with Global Music Star, Niall Horan, for a candid conversation about fame, creativity, and staying grounded. From auditioning for the hit show X Factor to navigating One Direction’s rapid rise, Niall reflects on gratitude, pressure, and what it really feels like to perform in front large audiences around the world.

Niall shares his experience with the reality of songwriting, building a life beyond music through golf and entrepreneurship, and how WHOOP helps his routine and recovery to stay sharp on tour. This episode reveals the mindset behind one of the world’s most recognizable music artists and how he is evolving through the industry.

Show Notes:  

(00:40) How Niall Found His Passion In Music

(01:53) Niall’s Early Career and Experience On X-Factor

(07:52) Handling The Nerves Of Live Performance

(10:17) Forming One Direction & Rising To Fame

(21:29) Transitioning Into A Solo Career

(23:36) Inside the Creative Process: Song Writing & Creating An Album

(29:22) Finding Inspiration And Forming Individual Sound

(31:56) Bringing Others Into The Creative Process

(34:17) Remaining Grounded As An Artist

(36:56) Performing and Traveling Around The World

(39:45) Niall’s Day In The Life on Tour

(47:48) Analyzing Performance and Training with WHOOP

(49:45) Niall’s Life Outside of Music

(52:06) Niall on Golf & Starting Modest! Management

(01:00:13) The Horan & Rose Charity

(01:01:53) Golf, The Master’s, and Watching Friends Compete

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Welcome back to the WHOOP Podcast! To kick off the New Year, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes, sits down with 2x HYROX World Champion, Meg Martin. Meg joins the WHOOP Podcast to share what it really takes to push your physical and mental limits—without burning out. Meg shares how a childhood in gymnastics and sports aerobics built her discipline, why most people overdo intensity in their workouts, and how she and her husband balance elite performance with a focus on recovery and longevity. Meg and Dr. Holmes dives into sickness, travel, immune resilience, sleep, and why mindset work is the real secret behind achieving PRs. Meg presents the idea of “fears week”, a habit she has implemented in her coaching technique to help her clients grow on and off the HYROX course. Whether you’re looking to compete in HYROX, or hoping to build a stronger focus on mental strength, this episode provides you with the habits and mindset shifts to push your performance limits. 

(00:47) Meg Martin’s Journey to HYROX

(02:11) What Is HYROX? 

(03:32) Building Mental Toughness For HYROX

(04:43) “You Have To Love To Hurt” Why Athletes Are Drawn To HYROX

(08:07) The Mindset Of A World Champion

(10:29) Navigating Illness and Injury As An Athlete

(14:48) How Meg Thinks About Sleep, Rest, And Recovery

(18:16) Building A Supportive Team & Community

(21:59) Incorporating Mindfulness in Coaching 

(27:54) Finding Happiness & Purpose To Overcome Fears

(30:19) HYROX Training True or False Questions

(36:29) Volume and Intensity Training As A HYROX Athlete

(40:17) How To Build Your Pacing Instincts in HYROX

(44:17) Being A Business Owner and Full-Time Athlete

(46:55) A Message To New HYROX Athletes: Tips and Techniques

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We had an incredible year on the WHOOP Podcast and to celebrate we’re looking back on some of the conversations that inspired us, challenged us, and helped us better understand what it means to perform at our peak. This year, we sat down with world-class thought leaders, athletes, and creators – each sharing lessons on health, mindset, and the science of human potential. 

From Olympic gold medalists and Grand Slam champions to cardiologists, nutrition scientists, and happiness experts, this Best of 2025 episode brings together the most powerful insights shared on the podcast this year. Will Ahmed, Dr. Kristen Holmes, and Emily Capodilupo revisit standout moments on happiness, recovery, women’s health, and more.

You’ll hear Arthur Brooks on the simple habits of the happiest people, Dr. Rangan Chatterjee on turning everyday frustrations into opportunity, Aly Raisman on emotional recovery, Rich Roll on meditation and self-awareness, Cristiano Ronaldo on balancing training and lifestyle, Aryna Sabalenka bringing joy to the competitive sport of tennis, Rory McIlroy on pressure as a privilege, and Mike White on surviving grueling production schedules. We also dive deep into health and longevity with Lucy Davis, Dr. Jessica Shepherd, Stef Williams, Dr. Jeremy London, and Dr. Michelle Davenport—covering strength training, hormones, heart health, and realistic nutrition for busy lives.

(01:08) Arthur Brooks On How to be Happier - Episode 304

(05:45) Dr. Rangan Chatterjee On Habits to Reframe Your Mindset - Episode 319

(07:11) Aly Raisman On Feeling Validated and Accepting Exhaustion - Episode 349

(09:37) Rich Roll On Meditation and Calming the Mind - Episode 343

(13:05) Cristiano Ronaldo On Finding Balance in Life and Training - Episode 324

(15:47) Aryna Sabalenka On Having Fun to Perform at Your Best - Episode 338

(18:43) Rory McIlroy On Performing Under Pressure - Episode 318

(20:41) Mike White On Staying Healthy on Set - Episode 317

(23:16) Lucy Davis On Creating a Positive Environment For Women in Sports - Episode 334

(25:43) Dr. Jessica Shepherd On Why Women Need Strength Training - Episode 328

(28:30) Stef Williams On Endometriosis and Mitigating Symptoms Through Lifestyle - Episode 354

(33:51) Dr. Jeremy London On Lifestyle Changes to Promote Cardiovascular Health - Episodes 307 & 308

(37:38) Dr. Michelle Davenport On Nutrition Hacks for Busy Individuals - Episode 325

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This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with dual-sport national team athlete and exercise physiologist Dr. Heather Logan-Sprenger. The two take a deep dive into one of the most underrated and often forgotten about habits for human performance: hydration.

Dr. Logan-Sprenger shares how growing up in Northern Ontario, watching her dad water flowers and her cat grow winter fur, quietly planted the seeds for a lifelong fascination with physiology, stress, and adaptation. From competing for Team Canada in both ice hockey and road cycling to suffering from heat stroke mid–PhD on hydration, her experience and education show just how fragile — and adaptable — the human body really is.

Dr. Holmes and Dr. Logan-Sprenger identify what mild dehydration does to your metabolism, brain, and overall performance, and how hydration needs shift across the menstrual cycle. This episode will teach you the simple hydration strategies, how to calculate your sweat rate at home, and when electrolytes actually matter.

(01:07) Dr. Heather Logan-Sprenger Intro: Background in Sport & Physiology

(01:49) Training, Nutrition, & Hydration: Unpacking Your Body’s Needs

(08:06) National-Level Athlete to PhD

(10:51) WHOOP Podcast Rapid Fire Questions

(13:08) Training At Altitude: Hydration Dos and Don’ts 

(14:49) The Physiology of Heat Stroke

(20:33) Correlation Between Hydration and Carbs While Training

(24:51) How The Menstrual Cycle Affects Hydration 

(31:19) Mechanisms of Dehydration: What Happens To The Body

(36:52) Cognitive Disadvantages Of Dehydration

(38:56) Dehydration’s Effects On The Cardiovascular & Thermoregulatory System

(40:35) Dehydration’s Effects On The Brain 

(41:29) Measuring Your Sweat Rate As An Athlete

(45:39) Essential Habits To Teach Kids and Athletes About Hydration

(49:20) Overhydrating and Mineral Loss with Hydration

(53:45) Debunking Hydration Myths

(55:54) Heart Rate, Lactate, and Power Output’s Relationships to Hydration

(59:48) Dr. Logan-Sprenger’s Ideal Hydration Study: Mitochondrial Hypoxia and Metabolism

(01:05:23) Outro

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This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with fitness entrepreneur and creator of WeGlow, Stef Williams. The two discuss building an empowering global community, navigating endometriosis, redefining movement, and Stef’s pregnancy journey. Stef opens up about her path from athlete to influencer, the realities of running multiple businesses, her evolving relationship with health and mindset, and how intentional lifestyle choices helped her reclaim her wellbeing. This episode highlights the power of a positive mindset, training, and understanding your body to feel stronger, more connected to your health and wellness goals.  

(00:00) Cold Open

(00:43) Intro

(02:36) Rapid Fire Questions

(07:14) Stef’s Background and Building WeGlow

(12:26) Fighting Exercise Burnout

(14:02) Common Misconceptions In The Fitness Industry

(16:21) Inner Ad

(16:34) Stef’s Day In The Life: Entrepreneur and Fitness Influencer

(20:40) Ins and Outs of Running The Business

(25:20) Pregnancy, Balancing A Career, and Lifestyle Changes

(28:22) How Stef Uses WHOOP For Her Health and Wellness

(33:09) Inner Ad

(33:42) Managing Endometriosis: Signs and Symptoms

(39:02) Nutrition, Lifestyle, and Preventative Care with Endometriosis

(45:09) Cycle Tracking and Navigating Pregnancy with Endometriosis

(50:25) Getting A Diagnosis and Mindset Training

(51:30) Stef’s Goals and Motivations 

(56:10) Stef’s Advice For Women in Training and Business

(58:33) Kristen’s Advice For Expecting Mothers

(01:00:51) Outro

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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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