Podcast
WHOOP Podcast
Hosted by WHOOP · EN
The WHOOP Podcast is all about sharing science-backed insights and strategies from the best in the world at what they do. Learn from Olympic champions, CEOs, bestselling authors, and PhDs about the habits, mindsets, and routines that improve their health, fitness, and resilience. Unpack everything from breakthrough health and nutrition research, life-saving tech advances, longevity hacks, and more—each episode features an empowering conversation you don’t want to miss.
Tune in every Wednesday for a new episode of the WHOOP Podcast.
44episodes
Episodes
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Healthy Habits To Perform At Your Best with Niall Horan
Jan 1401:02:54Tap to summarizeOn 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 CompeteFollow Niall Horan:InstagramYouTubeTikTokXSupport the showFollow WHOOP:Sign up for WHOOP Advanced LabsTrial WHOOP for Freewww.whoop.comInstagramTikTokYouTubeXFacebookLinkedInFollow Will Ahmed:InstagramXLinkedInFollow Kristen Holmes:InstagramLinkedInFollow Emily Capodilupo:LinkedIn
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Balancing Training and Building Mental Toughness with 2x HYROX World Champion Meg Martin
Jan 700:49:43Tap to summarizeWelcome 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 TechniquesFollow Meg Martin:InstagramYouTubeTikTokSupport the showFollow 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 Follow Emily Capodilupo: LinkedIn
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Best of 2025: WHOOP Podcast Best Moments of the Year
Dec 3100:43:05Tap to summarizeWe 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 325Support the showFollow 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 Follow Emily Capodilupo: LinkedIn
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How to Cross-Train with Ironman World Champion Lucy Charles-Barclay
Aug 13, 202500:45:26Tap to summarizeOn this month’s installment of the How To Series, WHOOP Director of Sports Marketing, Jeremy Powers, sits down with Ironman World Champion, Lucy Charles-Barclay, to explore what it takes to train as a hybrid athlete. From her roots as an elite swimmer to dominating the world of triathlon, Lucy shares how she balances high-volume training across swim, bike, and run, while incorporating strength work. Lucy breaks down her training blocks, recovery strategies, and using WHOOP to stay consistent and injury-free. Lucy also opens up about managing celiac disease, experimenting with HYROX, and building an engaged fitness community through her YouTube channel, all while maintaining elite-level performance across multiple disciplines.(00:37) Introduction to Lucy Charles-Barclay (01:35) Rapid Fire Q’s (02:41) Lucy’s Journey From Pro-Swimmer to Ironman World Champion(06:02) Winning The World Championship: Training & Lead-Up To Competition(12:38) Week In The Life Training For An Ironman(15:13) Balancing Disciplines: Training Hybrid(18:16) Monitoring Strain While Training & Mitigating Injury(20:26) Inside Lucy’s Recovery Habits(21:55) Perfecting Her Game: Lucy’s Tech, Tools, and Coaching (27:08) Lucy’s Favorite WHOOP Metrics(30:16) Improving Sleep Routine While Traveling: Blue light Glasses, Early Dinners, & More(33:55) Training With Celiac: Nutrition for Endurance(36:44) Building A Community While Training: Lucy’s YouTube and Social Media Channels(41:52) What’s Next For Lucy? Upcoming Goals, Races, And Challenges Follow Lucy Charles-Barclay:InstagramYouTubeTikTokSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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Inside HYROX: Training, Fueling, and Recovery with Jake Dearden
Aug 6, 202500:46:49Tap to summarizeOn this episode of the WHOOP Podcast, WHOOP Director of Sports Marketing, Jeremy Powers, sits down with Jake Dearden, Hybrid Athlete and Social Media Personality, to explore the world of HYROX. Jake shares his journey from civil engineering to elite fitness, opening up about his bouts with injury, journey toward mental toughness, and growing in endurance sport. Jake and Jeremy break down HYROX training and fueling strategies, reflect on the rise of hybrid training and offer insights on recovery, VO2 Max, sleep hygiene, and injury prevention. (00:26) Introduction to Jake Dearden(01:14) Icebreaker: T or F Questions(03:27) Jake’s Journey From Marathons to Hyrox(05:39) Breaking Down Hyrox: What Is It and How To Compete(06:34) Building Community Through Hyrox(07:34) Jake’s Guide To Ultra-Marathons(10:55) Mental Toughness and Motivating A Community(12:11) The Rise of Hybrid Athletics and What It Means For Fitness(15:01) Importance of VO2 Max For Fitness and Competition(17:39) Growth in Sport: Prep, Pressure, and Setbacks(25:18) Recovery and Sleep Hygiene’s Effects on Performance(30:48) Jake’s Competition Prep and Fueling Strategy(34:52) Jake’s WHOOP Data at Hyrox World Championships(39:31) Learning From Injury: Jake’s Recovery Advice(43:34) Performance Improvements To Achieve Goals(45:07) Building a Platform: Experience, Advice, and Messaging on Jake’s Social MediaJake Dearden:InstagramYouTubeTiktokSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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Elite Recovery & Resilience: Lucy Davis on Training, HRV, and Mental Strength
Jul 30, 202500:46:17Tap to summarizeOn this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with Lucy Davis, HYROX athlete, ultra-marathon runner, and content creator. Lucy shares the fitness, wellness, and recovery strategies that power her elite performance, including how she maintains a high HRV, rebounds from intense strain, and keeps her WHOOP Age under 18. Lucy opens up about her training strategy, mental health journey, and mission to empower women through sport. Whether you're new to fitness or chasing the podium, this episode offers valuable insights to help you build strength, resilience, and recovery. (00:21) How Lucy Davis Rebounds From High Strain(05:29) WHOOP Podcast Rapid Fire Q’s(08:48) Lucy’s RHR, HRV, And Recovery Recommendations(11:42) Mastering Fitness as a Hybrid Athlete(14:14) Training Harder to Improve Hyrox Times(14:57) Lucy’s Longevity Secrets and WHOOP Age(19:48) Lucy’s Relationship with Strength Training(22:00) Staying Grounded While Travelling and Training(31:16) Mastering Mindset Entering Competition(33:33) Hyrox, World Records, and Going For More(37:10) Body Image, Health, and Mentality(39:17) Empowering Women Through Sport and Fitness(42:11) Inspiring Athletes and Promoting Participation in SportLucy Davis:InstagramYouTubeTikTokSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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The Relationship Between Exercise, Sleep, & Recovery with Josh Leota
Jul 23, 202500:47:00Tap to summarizeWe know sleep and physical activity are crucial for overall health, but how do they affect one another? On today’s episode of the WHOOP Podcast, WHOOP SVP of Research Algorithms and Data, Emily Capodilupo sits down with Sleep and Circadian Scientist Josh Leota to break down the latest WHOOP study on how intense exercise and timing affect sleep—and how sleep, in turn, influences your ability to train. Josh shares his insights on two major peer-reviewed studies, using WHOOP to analyze data on sleep and physical activity. The results? The closer to bedtime you train, the more your sleep is affected. Whether you're an early bird, night owl, or somewhere in between, Emily and Josh offer science-backed strategies to optimize both sleep and physical performance without sacrificing either.(00:33) Using WHOOP For Data Collection In Research Studies(02:43) The Study: High Intensity Training’s Effects on Circadian Rhythm(05:05) WHOOP Podcast Rapid Fire Questions(06:06) Do Late Night Workouts Affect Sleep Quality?(10:44) The Hawthorne Effect: What Is It and Why Is It Important?(12:57) How Do Sleep Patterns Predict Next Day Performance? (17:32) What Happens To Exercise When Sleep Cycles Are Disrupted?(23:47) Early Birds vs Night Owls: Why When You Train Matters(30:21) How To Optimize Sleep and Exercise as a Busy Individual(33:26) Advice & Practical Takeaways From The Study(42:59) What’s Next? Foreshadowing Future WHOOP StudiesSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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Inside The Rise Of Wearable Tech: How WHOOP Can Improve Your Health with Dr. Greg Grosicki
Jul 16, 202500:39:38Tap to summarizeWhat happens to your body—and your behavior—when you start wearing WHOOP every day?In this episode, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes is joined by WHOOP Senior Research Scientist, Dr. Greg Grosicki to break down the results of a groundbreaking new study conducted by WHOOP, analyzing the data from 12,000 WHOOP members over 12 weeks. The study reveals a clear relationship between WHOOP wear frequency and improvements in key health and performance metrics like sleep consistency, duration, and quality, RHR and HRV, and overall physical fitness. Dr. Holmes and Dr. Grosicki break down the study, science, and implications of the findings on long-term health and longevity.The Study:Wearing WHOOP More Frequently Is Associated with Better Biometrics and Healthier Sleep and Activity PatternsRelated Episodes:Understanding GLP-1: The Latest Research From WHOOP with Dr. Greg GrosickiSpotifyAppleYouTubeImproving VO₂ Max For Longevity and Performance with Dr. Greg GrosickiSpotifyAppleYouTubeSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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How Better Sleep Can Transform Your Memory & Learning with Dr. Gina Poe
Jul 9, 202501:12:46Tap to summarizeThis week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Dr. Gina Poe, neurobiologist and expert in REM sleep and memory consolidation. Together, Dr. Holmes and Dr. Poe unpack what actually happens when you’re asleep and why sleep is essential not just for memory, but emotional resilience, longevity, and high performance. This episode breaks down the different stages of sleep and how they reshape the brain, regulate the nervous system, and actually clean the brain. Dr. Holmes and Dr. Poe provide insight on daily habits to optimize sleep quality, including timing, exercise, and stress regulation.(00:23) Introduction to Dr. Gina Poe(00:58) Dr. Poe’s Journey to Sleep Research (06:58) Sleep Timing in Relation to The Body’s Physiological Rhythm(12:29) Sleep Pressure and Melatonin Production(14:52) REM Sleep Reshaping the Brain Each Night(21:03) Effects of Short Sleep Cycles (30:17) Relationship Between Skipped Sleep Cycles and Neurodegenerative Disease(31:36) The Importance of Sleep Spindles & Exercise on Sleep Performance(40:46) How Sleep Spindles Change Over A Lifespan(43:44) Daily Practices That Promote Healthy Sleep (49:15) Shift Work, Sleep Cycles, & Human Growth Hormone(55:01) Metabolism and Sleep Cycles: What Happens To The Body’s Energy Storage(59:21) Dr. Poe’s Dream Sleep Study(01:01:09) What Healthy Sleep Looks Like(01:05:38) Rapid Fire TakeawaysDr. Gina Poe:XRelated Episodes:The Science of Stress & Sleep For Optimal Performance with Dr. Bill von HippelSpotifyAppleYouTubeHow to Sleep Better with Dr. Shelby HarrisSpotifyAppleYouTubeSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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Improving VO₂ Max For Longevity and Performance with Dr. Greg Grosicki
Jul 2, 202500:55:26Tap to summarizeLooking to improve your VO₂ Max? This week’s episode gives you everything you need to know about one of the latest WHOOP Metrics. WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with WHOOP Senior Research Scientist, Dr. Greg Grosicki to define VO₂ Max and offer insights on its importance for healthspan and human performance. As part of the How To Series, Dr. Grosicki shares his knowledge on how VO₂ Max affects musculoskeletal load, metabolic flexibility and aerobic capacity, and the important training tips to improve this metric. (00:50) How WHOOP Captures VO₂ Max(05:04) Studying VO₂ Max: Creating The Dataset (6:05) Developing The WHOOP VO₂ Max Feature(9:08) How WHOOP Studies VO₂ Max(10:46) Defining VO₂ Max(12:08) Impact of Musculoskeletal Load on VO₂ Max(19:32) The Physiological Factors Determining VO₂ Max(26:07) Inner Ad(26:40) What Is An Optimal VO₂ Max(31:27) Performance and Increasing VO₂ Max(40:13) Metabolic Flexibility(41:39) Training For VO₂ Max(48:16) Quality of Reps As It Relates to VO₂ Max(49:39) Impact of Training ConsistentlyRelated episodes: Paul Larsen - Zone 2 Training:SpotifyAppleSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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