WHOOP Podcast

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

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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 

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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? 

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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

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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

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Dr. Shah’s Guide to Minimizing Toxic Exposure

Dr. Shah’s Guide to Biomarkers 

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In this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with Quest Diagnostics CEO Jim Davis to discuss the partnership behind WHOOP Advanced Labs. Will and Jim discuss how combining blood biomarkers with continuous physiological data is reshaping consumer health. Will and Jim explore how trends in metrics like cholesterol, glucose, sleep, and recovery can drive more personalized, actionable insights and help shift healthcare from reactive to preventative. Jim shares his personal approach to health tracking, Quest's vision for democratizing lab testing, and leadership lessons from running a 50,000+ employee organization. Jim gets candid about his “obsession” with his WHOOP data and his advice for managing stress and staying focused on long-term health habits.

Sign up for WHOOP Advanced Labs, available now in the WHOOP app. 

Learn more about WHOOP Advanced Labs here.

(01:12) Jim Davis on the WHOOP x Quest Diagnostics Partnership

(03:06) What WHOOP Members Can Expect From WHOOP Advanced Labs

(07:10) Action From Insight: Understanding Trends To Optimize Your Health

(12:27) How Frequently Should You Check Your Biomarkers? 

(13:25) Building The Tech: The Challenges of Health Innovation

(18:10) Establishing Wellness Trends: Why Annual Bloodwork Matters

(20:41) Lifestyle Factors That Can Cause Issues In Health & Biomarkers

(22:23) Growing The Business: Jim’s Vision For The Future of Quest

(30:25) Do We Need Supplements?: What Your Bloodwork Says About Supplementation

(32:37) Jim Davis on Understanding Blood Biomarkers & Using WHOOP To Form Healthy Habits

(37:00) Jim’s Lessons on Operational Excellence

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This week on the WHOOP Podcast, WHOOP SVP of Research Algorithms and Data Emily Capodilupo sits down with best-selling author, military test fighter pilot, and former Airforce Chief of AI Test and Operations, Tucker “Cinco”  Hamilton. Tucker shares his experience operating at the edge of human performance – from life-or-death situations in the cockpit to navigating the future of AI development, he breaks down why it's essential to unlock elite performance. Tucker presents his idea behind tapping into your “last 20%”, marking the difference between good performance and fulfilled performance to unlock strong clarity, purpose, and character. Emily and Tucker break down the evergrowing tech industry and the impacts of AI, key leadership lessons from the Air Force, and even acknowledge Tucker’s role in inspiring Top Gun: Maverick. This episode explores the true meaning of resilience, leadership, and why recovery, community, and mindset are essential tools for combatting the high-stakes world of technology.

Shop Tucker “Cinco” Hamilton’s Book, Unlocking the Last 20%: Rising to Greatness through Discipline, Balance, and Resiliency here.

(01:10) Introduction to Tucker “Cinco” Hamilton

(03:09) Becoming A Fighter Pilot

(10:01) From Pilot To Leader in AI

(16:07) Where The US Military Stands On AI

(19:09) Human to AI Connection: Where Is AI Regulation Needed?

(24:15) The Last 20%: How to Unlock Human Potential

(35:19) When Is Stress Productive And When Are You Just Burning Out?? 

(42:40) Ejecting From A Fighter Jet: Building Resilience After A Life Changing Crash

(54:21) Importance of Community: How To Find Yours

(01:01:24) Betty Robinson: A Story On Resilience

(01:08:47) Top Gun: Is Tucker The Inspiration Behind Maverick?

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On this week’s episode of the WHOOP Podcast, the WHOOP Research Series continues, sharing science-backed habits to help you improve your golf game. WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki break down the groundbreaking new research linking recovery, sleep, and biometrics to the real-world performance of elite golfers. Drawing from one of the largest datasets in WHOOP research history, including 35,000+ nights of sleep data from 389 professional tour-level golfers, Dr. Holmes and Dr. Grosicki reveal how small improvements to sleep and recovery can translate to improved golf performance by more than a few strokes. From physical fitness to stress resilience, this study will help you rethink how you approach your golf game, on and off the green.

Check out the full WHOOP Research Study here.

(00:50) Using WHOOP To Collect Data on 389 Tour Level Golfers

(02:00) Breaking Down The WHOOP Golf Study

(03:44) Insights From The Largest Golf Data Set 

(06:29) The Impact of Recovery on a Golfer’s Game

(12:30) Behind The Methodology: Looking At Key Biometrics Impacting Golfers

(18:22) 5 Years Of Tournaments: Patterns in Metrics and Performance

(23:49) Why Recovery Isn’t Just About Being In The Green

(27:04) Associations Between Recovery and Performance Across Sport

(32:56) Influential Impacts From HRV and RHR on Fitness and Performance

(37:38) WHOOP and Mentality to Improve Your Golf Game

(41:34) 3 Key Lessons To Improve Your Golf Game

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On this episode of the WHOOP Podcast, WHOOP Founder & CEO Will Ahmed sits down with comedian Bert Kreischer for a candid and light-hearted conversation on how “the average guy” uses WHOOP. Bert shares his personal experience as a long-time WHOOP wearer, how it helped to improve his health and fitness journey despite spending months on tour. From prioritizing longevity habits like weightlifting, sauna, cold plunge, and optimizing sleep habits, to still allowing himself to party and live life fully, this episode blends comedy with real talk about balance and what it actually means to get healthier.

(01:03) Bert Kreischer: Why WHOOP Is For “The Average Person”

(2:09) The Impact WHOOP Has Had on Bert’s Lifestyle

(09:53) Opinions on Longevity

(11:42) Bert’s Mission to Improve His Fans' Health

(15:25) Finding Habits To Create A Healthier Life

(20:38) Comparing Routines: How Will Prepares For A Day at WHOOP vs. Bert’s Preshow Routine

(24:20) Harnessing The Creative Process

(31:01) Impact of Improving Sleep Quality

(37:14) Evolution of Bert’s Metrics

(42:03) Maintaining Childlike Fun As An Adult

(46:37) Building A Career As A Comedian: Knowing Your Audience

(56:39) Growing As A Comedian

(01:12:14) How The Comedy World Has Changed

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On this month’s episode of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with renowned neuroscientist and author of The Stimulated Mind Dr. Tommy Wood. Dr. Holmes and Dr. Wood share the key habits to “future-proof” your brain against dementia, ensuring you stay sharp throughout all stages of life. Dr. Wood highlights the importance of activating your brain, outside of the monotonous routine of daily life through exercise, learning a language or instrument, or picking up a new hobby. This episode will provide you with the key tools, habits, and knowledge to protect your brain health, avoid burnout, and add more life to your years. 

Be sure to grab a copy of Dr. Tommy Wood’s new book The Stimulated Mind here.

(01:01) Dr. Tommy Wood’s Inspiration Behind Writing The Stimulated Mind

(05:10) How The Brain Should Work and How To Test It

(08:39) WHOOP Podcast Rapid Fire Questions

(10:39) What Learning Does For Your Brain

(15:07) Is Your Job Impacting Brain Health?

(19:59) Perceptions of Threat and Challenge and Recovering From Each

(27:42) What Are The Signals of Mental Burnout? 

(32:05) Optimizing Cognitive Bandwidth and Avoiding Distraction

(41:00) The Hierarchy of Movement

(53:13) Connection Between Socialization and Brain Health

(56:02) The Brain Health Dashboard: Essential Habits For Everyday Life

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