Top Healthspan Promoters: VO2, Zones, Steps

Emily outlines the biggest contributors to Whoop Age improvement: VO2 max, weekly zone minutes, and daily steps.

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Episode notes

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 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 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 2025 Year In Review, available now in the WHOOP app.

(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