We 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 Studies

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What 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 Patterns

Related Episodes:

Understanding GLP-1: The Latest Research From WHOOP with Dr. Greg Grosicki

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Improving VO₂ Max For Longevity and Performance with Dr. Greg Grosicki

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This 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 Takeaways

Dr. Gina Poe:
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Related Episodes:

The Science of Stress & Sleep For Optimal Performance with Dr. Bill von Hippel

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How to Sleep Better with Dr. Shelby Harris

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Trial WHOOP for Free

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