On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance Principal Scientist, Dr. Kristen Holmes and WHOOP SVP of Research, Algorithms and Data, Emily Capodilupo sit down to give you an exclusive look into the WHOOP 2025 Year in Review. Emily and Dr. Holmes share the numerous features released by WHOOP this year, including WHOOP Age and Healthspan, advances in AI and WHOOP Coach capabilities, WHOOP Advanced Labs, and more – all in the effort to add 1 billion healthy years to WHOOP member’s lives.

Emily and Dr. Holmes give an inside look into the development of each new feature, the science that powers them, and the ways members can continue to use WHOOP to significantly improve their health and wellbeing. Emily shares her own experience and goals of lowering her WHOOP Age, while Dr. Holmes shares how Healthspan significantly motivated her and her family to make significant behavior changes toward a better future.

Together, Emily and Dr. Holmes unpack global trends of 2025, including the healthiest country by WHOOP Age Delta, Recovery, and the rise of specific activities and sports across the entire WHOOP Community. Emily matches outstanding WHOOP Data from some of our partners and previous podcast guests and teases some exciting WHOOP developments coming in 2026.

Check out your WHOOP 2025 Year In Review in the app now!

(00:10) WHOOP 2025 YIR

(00:48) Impact of WHOOP Age and Healthspan

(06:41) Behind The Algorithm: What It Took To Create WHOOP Age

(09:50) Inside WHOOP Coach with Memory

(14:14) WHOOP Advanced Labs

(23:54) Women’s Health and Cycle Tracking On WHOOP

(28:22) 2025 Superlatives

(29:35) How Strength Training Has Impacted Longevity & Healthspan

(30:00) Impact of Sleep Consistency on Overall Health

(33:05) Training To Live Better: What Do We Need?

(37:02) True or False: Sleep Edition

(38:48) Crowning The Healthiest Country by WHOOP Age Delta

(46:52) Most Logged Strain Activities for 2025

(47:37) Looking Ahead to 2026

WHOOP Year In Review 2025

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On this week’s episode of the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Rachel Otto, the first female operator of the United States Secret Service Counter Assault Team. Rachel recounts her journey from playing Division I volleyball at The Citadel, to her experience in law enforcement, becoming a federal agent in New York City, and protecting various heads of state. Rachel shares what it takes to protect the President and Vice President, from maintaining elite readiness for split-second decision making to managing sleep consistency across time zones. Dr. Holmes and Rachel breakdown the recovery, fitness, and discipline needed to thrive in a highly demanding, high-stakes job.

(00:47) Meet Rachel Otto: First Female United States Secret Service Counter Assault Agent

(02:57) Skillset & Training of A Counter-Assault Agent

(05:06) WHOOP Podcast Rapid Fire Questions

(06:00) Rachel’s Experience at The Citadel

(12:03) Operating In A Male-Dominated Field & Adapting To Environments

(14:27) Rachel’s Experience As A Law Enforcement Officer

(16:22) The Mental Aspect: How To Stay Focused In A High Stress Environment

(18:55) Crucial Lifestyle Choices To Show Up As A Federal Agent

(24:05) Becoming A Federal Agent

(27:51) Maintaining Consistency and Discipline

(37:45) What It's Like Protecting The President

(41:54) Circadian Rhythm, Sleep & Tracking Metrics

(50:39) Rachel’s Training: CrossFit, HYROX, and Exercise Snacks

(59:02) Advice For Young Girls Getting Into The Field

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On this month's edition of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Registered Sports Dietician, Angie Asche to explore what it really means to fuel for performance as an athlete. Angie has worked with a variety of professional athletes in the MLB, NHL and more, optimizing their nutrition habits to perform at their peak.

Angie outlines the importance of prioritizing the three macronutrients – carbohydrates, proteins, and fats – and how to ensure you’re getting the right amount of each. This episode dives into why the timing of meals is so important, explaining the impacts nutrition has on sleep and recovery. Angie and Dr. Holmes unpack the fine line between aesthetics and performance and how under-fueling affects both male and female athletes.

(00:50) WHOOP Rapid Fire Q’s

(01:50) Prioritizing Macronutrients As An Athlete

(03:17) Under Fueling: Balancing Aesthetics and Performance

(05:11) Common Symptoms of Under Fueling

(06:58) Impact of Under Fuelling On Sleep and Recovery

(07:42) Fasting’s Impact on Performance

(09:42) Importance of Nutrient Timing

(12:24) Late-Night Eating: How Does It Impact Sleep and Recovery?

(15:39) Food Sensitivity Tests: Are They Worth The Hype?

(19:02) Knowing Inflammation: Chronic Versus Acute

(23:47) Do You Need To Supplement Nutrients As An Athlete?

(27:16) Supplement Absorption and Daily Nutrition

(32:35) Benefits of Prebiotics & Probiotics

(33:57) Why Your Body Needs Fiber & Where To Get It

(35:07) How To Track Macros

(38:46) Intuitive Eating: What Your Body Needs & When

(40:48) Long-Term Effects of Under Fueling

(41:46) The Nutrients Many Female Athletes Are Missing

(44:51) Nourishment Over Numbers: Changing Mindsets On Restrictive Eating

(49:30) Metabolic Health: The Nutrients To Improve Your Metabolism

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