WHOOP Podcast

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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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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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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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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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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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! 

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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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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

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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

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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

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