WHOOP Podcast

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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