Sleep, Recovery, Nutrition Evolution

Rachel reflects on maturing habits: prioritizing sleep, blackout curtains, nutrition, and quick workouts.

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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 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