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WHOOP Podcast — Fitness
WHOOP Podcast

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.

Copyright: © 2024 WHOOP Podcast

Latest Episodes:

The 3 Habits For A Longer, Healthier Life with Longevity Expert Dr. Eric Verdin Nov 03, 2026

Show notes

What if the key to living longer isn't just adding years to your life, but adding more healthy years? In this episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed sits down with Dr. Eric Verdin, President and CEO of the Buck Institute for Research on Aging, to explore the science of longevity and how everyday habits can shape the way we age. Dr. Verdin shares why healthspan matters more than lifespan, the lifestyle factors that have the greatest impact on long-term health, and how the partnership between WHOOP and the Buck Institute is helping turn decades of longevity research into actionable insights through WHOOP Age and Pace of Aging. The conversation dives into the importance of sleep consistency, intermittent fasting, movement, stress management, and human connection. Dr. Verdin also reveals his personal experience with undiagnosed sleep apnea, the surprising discovery that helped him dramatically improve his heart rate variability (HRV), and what it taught him about the power of continuous health monitoring. Together, Will and Dr. Verdin discuss how wearable technology could transform the future of medicine, shifting healthcare from treating disease to identifying risks earlier and helping people live healthier, longer lives.
(00:50) Meet Dr. Eric Verdin, Longevity Expert

(02:42) Innovation From The Buck Institute for Research on Aging

(04:55) Knowing The Difference Between Healthspan vs. Lifespan

(07:22) Centenarians: How Genetics Play A Role

(09:00) Inside The WHOOP Healthspan Metrics

(10:30) Creating Control Over How You Age

(13:22) Secret to Sleep Consistency

(19:43) Stress Management's Impact on Aging

(23:32) Daily Movement Habits For Longevity

(24:50) Habit Stacking For Your Health

(26:45) Understanding HRV and Its Impact on Aging

(34:44) Role of Wearables in Medicine

(40:12) Focus Shift to Preventative Health

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Reflecting on 400 Episodes: The Lessons You Need For A Happier, Healthier Life Nov 01, 2026

Show notes

This week on the WHOOP Podcast, we’re celebrating 400 episodes! Co-hosts, Founder and CEO Will Ahmed, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes, and WHOOP SVP of Research Algorithms and Data Emily Capodilupo sit down to discuss their favorite moments throughout the last 8 years of podcasting at WHOOP. From welcoming guests like Mike White, Cristiano Ronaldo, Dr. Rangan Chatterjee, and Nelly Korda, to unpacking some of the groundbreaking science being studied here at WHOOP, like the physiological effects of VO₂ Max, GLP-1s and Alcohol, the WHOOP podcast expanding the pursuits of high performance and health. The more we come together, the more we learn from each other. Here’s to the next 400!
(00:00) “Let’s do 10 Episodes and see how it goes”

(00:40) Reflecting on some of our favorite guests

(01:26) Secrets of WHOOP Athletes

(03:21) Understanding the WHOOP research studies

(04:55) Breathwork as a throughline for performance

(06:47) Lessons shared in early episodes

(08:11) Similarities between athletes and creatives

(11:23) “It’s okay to be obsessed, it's not okay to burn out”

(13:41) A healthy lifestyle is about the fundamentals

(15:26) Learning from our listeners

(17:57) The future of the WHOOP Podcast
For more WHOOP Podcast content, check out new episodes every Wednesday on
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Dara Torres' Guide to Longevity & Building Confidence Beyond Sport Oct 27, 2026

Show notes

This week on the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with five-time Olympian and 12-time Olympic medalist Dara Torres. While most athletes experience a relatively short window at the top of their sport, Dara Torres proved that you can redefine your position in sport past 40. Across five Olympic games, Dara continually reinvented herself and her longevity in the sport by embracing the changes she needed to make to perform at her best. As her body evolved so did her training, recovery, mindset, and even her definition of success, allowing her excellence for decades of her career. Dara gives an exclusive insight on the lessons she learned during her career and starting a new career at 57 as Head Coach of Boston College Swimming & Diving. This episode explores what longevity is ultimately about in all areas of life, from elite sport to leadership, coaching, and everyday life.
(00:49) Dara Torres, 12-time Olympic Medalist

(03:11) Dara’s Journey to 5 Olympic Games

(03:30) 1984 Olympic Debut

(05:01) Feeling Pressure During Career Highs

(06:45) Going For More: 1992 and 2000 Olympic Games

(09:12) Motherhood and Medals: Inside Dara’s 2008 Comeback

(12:12) Training For An Olympic Games at 41 Years Old

(16:25) A Different Look At Recovery

(22:13) Competing in Your Own Lane

(24:51) Maintaining Resilience in a High Pressure Sport

(26:18) From Athlete to Head Coach

(29:26) Challenges of Collegiate Coaching

(32:19) Dara’s Coaching Philosophy to Build Confidence and Prioritize Recovery

(38:47) Are Individualized Training Programs Worth It?

(40:42) Life After Sport: Maintaining Identity and Purpose

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The Science of Stress with Dr. Kristen Holmes and Dr. Greg Grosicki Oct 20, 2026

Show notes

Welcome back to the Science of Human Performance Series. This week on the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki unpack what really happens physiologically when you’re under stress. Dr. Holmes and Dr. Grosicki explore the physical, mental, and emotional ways stress can manifest, and how not all stress is actually bad. This episode helps you to understand the way stress can be perceived, and the habits that can help you manage it better. From building in small moments of rest to breath work to intentional wind-down time, this conversation will help you improve sleep and overall recovery by improving how your body responds to stress.
(01:51) Stress vs. Strain: What Are The Differences
(02:35) WHOOP Stress Monitor: How It Works
(04:05) Defining Good Stress and Bad Stress
(06:09) Anxiety and Worry: Defining Threats In Daily Life
(09:21) Understanding The Stress Scale
(10:59) Workouts, Workdays, and Stress Load
(12:34) Does High Stress Mean Low Recovery?
(14:32) Understanding Stress as an Opportunity
(20:05) Winding Down From High Stress Activities
(22:53) Alcohol’s Impact on Stress Levels
(24:11) Breathwork for Deep Sleep and Higher Recovery
(29:08) Finding Challenges for Stress Profile
(32:21) Finding Moments for Rest
(36:09) The Best Buffer for Stress
HRV: Heart Rate Variability
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Apple
Sahil Bloom on The 5 Types of Wealth
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How To Manage The Effects of Alcohol with Dr. Kristen Holmes and Dr. Greg Grosicki Oct 13, 2026

Show notes

On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr, Kristen Holmes and WHOOP Staff Research Scientist Dr. Greg Grosicki unpack the latest WHOOP study about alcohol’s impact on the body. The two unpack why the effects of alcohol extend beyond what you feel on a hangover. Drawing from research spanning millions of nights of data, Dr. Holmes and Dr. Grosicki how exactly alcohol impacts WHOOP metrics like HRV, heart rate, sleep, recovery, and overall performance. Alcohol not only impacts you based on how much you drink, but is variable based on age, sex, exercise levels, and sleep performance. Alcohol carries numerous physiological costs even when you don’t notice the symptoms, this episode will give you greater visibility to make informed decisions of how much and often you choose to drink.
Check out the WHOOP Research Publications Below:
Real-world effects of alcohol on heart rate, sleep, and physical activity by age and sex
Alcohol Use Trajectories During the First 72 Weeks of WHOOP Wearable Platform Membership: Observational Cohort Study

(00:51) WHOOP Research: What Millions of Nights Reveal About Alcohol
(01:58) Alcohol’s Impact on Your Brain
(03:39) What Happens Physiologically When People Drink
(07:56) The Hidden Costs of Alcohol
(10:14) What Happens During Sleep
(16:41) Impact of Age on Recovery
(21:19) You Can’t “Work Off” A Night of Drinking
(24:51) Impact of Drinking on Women’s Health
(29:57) Alcohol Tolerance and WHOOP Metrics
(30:27) Can You “Sleep Off” A Hangover
(36:01) 3 Tips To Reduce The Effects of Alcohol
(37:41) The WHOOP Effect: WHOOP Users’ Relationship to Alcohol
(52:26) Focus on Moderation

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The Hidden Cost of AI: Creativity and the Future of Human Work with AI Philosopher Aleksandra Przegalińska Oct 06, 2026

Show notes

On this week’s episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms and Data, Emily Capodilupo sits down with Philosopher and AI Researcher Aleksandra Przegalińska to explore what happens when humans and AI collaborate. Drawing on her research on human-AI interaction, Przegalińska examines how AI can reshape productivity, creativity, education, and the future of work. This episode addresses real concerns over AI establishing diminished creative ownership, growing sameness of content, and skill atrophy in the way we work and communicate. Przegalińska illustrates the human-AI connection as something that has the potential to grow everyday capabilities, but warns that it doesn't necessarily mean less work or stress. The conversation makes a case for the use of AI by keeping humans at the center through thoughtful delegation of tasks, allowing organizations to embrace AI while keeping that important human touch.
(00:39) Aleksandra Przegalińska and the Philosophy of AI

(01:54) Defining the Human AI Interaction

(05:42) Research on The Human Experience of AI

(07:37) Trust, Rebellion, and Adopting AI

(12:11) The Productivity Paradox of AI

(16:08) How To Keep Human Joy In Your Workflows

(17:16) The Founder Study: Ideation vs Execution with AI

(19:39) Researching AI Development and Pace of Adoption

(22:44) The Skills That Need To Stay Human

(25:23) AI Rebellion: Why Teens Are Pushing Back Against AI

(30:03) Writing with AI: Concerns About Authenticity

(32:41) AI Use Case for Non-Native English Speakers

(38:52) Importance of Human Judgement and Review of AI

(41:05) Advice For Leaders: Is AI Beneficial For Growth?

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Willson Contreras & Wilyer Abreu on Handling the Pressure of October Baseball Sep 29, 2026

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In this episode of the WHOOP Podcast, WHOOP Global Head of Human Performance and Principal Scientist Dr. Kristen Holmes sits down with Boston Red Sox stars Willson Contreras and Wilyer Abreu to talk about October Baseball. Contreras and Abreu fill our audience in on the trust, resilience, and team-first mentality behind the Red Sox’s remarkable season. Contreras reflects on the leadership lessons he’s carried from winning a championship in 2016 and the importance of creating a clubhouse where every player feels valued. Abreu shares how the team stayed connected through an early-season struggle, ultimately finding its rhythm into a historical 15 game win streak. This episode gives an exclusive look at the intensity of playing in Boston, the mindset required to perform in October, and why preparation, sleep, recovery, and consistency are critical to sustaining success across a long season. From navigating pressure and adversity to building a winning culture, Contreras and Abreu offer their expertise on what it takes to perform and recover at the highest level.
(00:46) Meet The Red Sox: Willson Contreras & Wilyer Abreu
(02:05) A Winning Culture Starts With Teamwork
(04:20) A Slow Start To The Red Sox Season
(09:26) The Pressure of Playing in Boston
(10:54) The Sweep: Season Turnaround in June
(14:19) Winning Starts In The Clubhouse
(17:16) Longevity Throughout The Season
(20:23) Abreu on His Trade and Red Sox Debut
(24:41) Contreras on Leadership and Work Ethic
(25:50) What To Look Forward To In October
(31:22) Sleep and Recovery’s Impact on Team Culture

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The 5 Things You Need to Build a Rich, Healthy Life with Sahil Bloom Sep 22, 2026

Show notes

On this week’s episode of the WHOOP Podcast, WHOOP Founder and CEO Will Ahmed welcomes Investor, Entrepreneur, Wealth Expert and NY Times Best Selling Author Sahil Bloom. Sahil explores the skills it takes to build a truly wealthy life, not just financially, but in relationships, health, purpose, and the freedom to enjoy it. Sahil shares what lessons from his own life taught him about the importance of doing hard things sooner and choosing paths where you’re willing to endure the “losing version” long enough to earn the winning one. Together, Will and Sahil discuss how physical health is the foundation that enables each remaining pillar of wealth, highlighting movement, whole foods, and sleep habits that outweigh extreme optimization. This conversation serves as a reminder to take agency over the five pillars of wealth – health, relationships, purpose, time, and money – by embodying the values you want to pass on to others to make steady progress toward a meaningful life.
(00:49) Where Does Self-Improvement Get It Wrong?
(02:52) Sahil's Journey From Athlete, to Private Equity, to Self Improvement Expert
(04:59) Doing Hard Things Sooner
(05:53) Sahil's Career Reality Check
(09:18) Knowing When To Pivot
(12:09) The 5 Types of Wealth
(13:39) Importance of Relationships
(20:46) Health As A Foundation
(24:52) Why You Need A Physical Side Quest
(31:39) Balancing Social Wealth with Health Optimization
(34:57) Lessons From Fatherhood
(39:12) How To Live With Less Regret
(41:43) 90/10 Rule
(43:18) Finding True Happiness and Fulfillment
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The Science of Healthspan: How to Age Better with Emily Capodilupo and Dr. Dan Henderson Sep 15, 2026

Show notes

On this week’s episode of the WHOOP Podcast Science of Human Performance Series, WHOOP SVP of Research Algorithms and Data, Emily Capodilupo, sits down with WHOOP AVP Medical Director, Dr. Dan Henderson to discuss the key longevity habits to help you boost your healthspan and improve your WHOOP age. Emily and Dr. Henderson break down the difference between lifespan and healthspan, illustrating why decline with age isn’t necessarily inevitable. The two break down how everyday choices around sleep, exercise, nutrition, stress, and social connection can compound over time to shape how we age. This episode clarifies the habits with the greatest impact on long-term health, why many popular longevity supplements may offer less benefit than advertised, and how biomarkers and blood testing can uncover hidden opportunities to improve both health and performance. Emily and Dr. Dan explain how WHOOP Advanced Labs and WHOOP Age can help people better understand their individual health and take practical steps today to extend their healthspan to feel better for years to come.
(01:25) Healthspan vs. Lifespan

(03:03) Is Aging Decline Inevitable?

(04:51) The Habits and Biomarkers For Healthy Aging

(08:55) The Lifestyle Choices That Reduce Biological Age

(11:10) Does Stress Make You Age?

(13:03) Important Health Benefits of Social Connection

(14:17) What Supplements Should You Actually Be Taking?

(19:30) What Lab Results Can Tell You About How You Age
(28:42) Cardiac Health: Preventing Heart Health Risks

(28:02) Weight Management and Insulin Resistance

(32:00) How Sleep Impacts Aging

(39:05) Root Cause Health Issues (And How To Avoid Them)

(41:09) How To Lower Your WHOOP Age

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Nelly Korda: What It Really Takes to Win Under Pressure Sep 08, 2026

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This week on the WHOOP Podcast, World No. 1 Golfer, Nelly Korda, returns to the WHOOP Podcast to reflect on her incredible career at the top of professional golf and the lessons she’s learned through both the wins and the setbacks. From betting on herself as a 17-year-old to becoming World No. 1 and a multiple major champion, Nelly shares how the highs and lows have shaped the athlete and person she is today.

Nelly joins WHOOP Founder & CEO Will Ahmed to discuss the routines, recovery strategies, and mindset that help her perform under pressure. Nelly opens up navigating the pressure of being the face of women’s golf, learning to tune out outside expectations, and making a conscious decision to show up more authentically as herself. On the green, that means trusting her instincts, accepting that she won’t always have her best game, moving on from mistakes, and finding the resilience to give the next shot everything she has.

From prioritizing habits around sleep and listening to her body to knowing when to lock in and when to step away, Nelly highlights the power in trusting your own process and staying on your own course.

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