Kristen Holmes, VP of Performance at WHOOP, and Emily Capodilupo, Director of Analytics, delve into the critical role of sleep consistency in optimizing performance. They reveal how maintaining a regular sleep schedule can enhance overall health and athletic outcomes. Listeners will learn about impactful case studies, including a team that thrived on an altered time zone strategy. They discuss practical strategies for combatting jet lag and improving sleep quality, emphasizing that deeper sleep stages can be achieved even with less time in bed.

LeBron James' long-time athletic trainer Mike Mancias talks about his journey from equipment manager of a small college basketball team to training an all-time great (6:17), working with Tim Grover and Michael Jordan (10:18), durability and post-game recovery (18:52), getting involved with WHOOP (24:27), effects of the NBA lockout in 2010-11 (26:31), what he sees in WHOOP data (27:24), nutrition trends (29:11), his best training tip for the everyday athlete (30:24), recovery methods to combat aging (32:21), what to do when you're "low energy" on gameday (36:19), his career highlights (39:34), and improving the happiness of NBA players (42:07).Support the show

An MLB Director of Athletic Development & Performance Science Brandon McDaniel discusses his individualized approach to training (5:35), overrated metrics in baseball (14:42), why pitch velocity has increased in recent years (17:19), how his team uses WHOOP (22:09) and what they learn from the data (30:41), what he tells a player who's "in the red" on gameday (34:41), pre-game dos and don'ts (37:53), the value of naps (39:31), players' use of caffeine and tobacco (42:08), different recovery techniques for older and younger athletes (52:59), his World Series experience and what he saw on WHOOP (59:21), losing 70 pounds in 6 months (1:04:45), and what he does to keep learning and improving (1:06:40).Support the show

Sleep expert and WHOOP Director of Analytics Emily Capodilupo talks about her background and why she joined WHOOP (3:46), habits of our top 100 sleepers (15:30), bedtime routines (20:01), new WHOOP sleep features including Sleep Consistency (20:48), Sleep Efficiency and Respiratory Rate (24:18), how long one bad night of sleep affects you (36:30), improving REM & slow-wave sleep and what that means (43:29), tips for staying asleep (44:54), exercise's effect on sleep (52:58), tracking HRV during sleep (1:00:03), the reason why we try to sleep 8 straight hours (1:08:45), the dangers of Ambien (1:15:25), what sleep data looks like when you're drunk (1:21:53), and the numbers behind how much better people sleep after they start using WHOOP (1:28:55).Support the show

Kirsty Godso, Master Trainer and fitness model discusses why she calls herself an energy dealer (2:58), her nutrition (8:12) and workouts (12:30), the strain of teaching vs working out (13:28), heart rate recovery as a training tool (17:57), the concept of strategic laziness (30:56), hangovers compared to sleep deprivation (32:52), the rare times she's "in the red" (34:39), how she defines success with a client (41:32), WHOOP as a support system (51:01), why working with your body is a partnership and not a dictatorship (57:25), finding an upside to a serious injury (1:04:13), and the 7 different books she's reading right now (1:09:58).Support the show

Headspace Co-Founder Andy Puddicombe talks about getting into meditation at an early age (4:30), quitting school and traveling to the Himalayas (6:35), the effects meditating 14 hours a day had on his body (13:02), amazing lessons from his teachers (18:22), what it took to officially become a monk (31:49), his degree in Circus Arts (40:27), re-acclimating to the modern world (42:46), creating Headspace (46:39) and meeting his Co-Founder Rich Pierson (50:13) why he's a "massive fan" of WHOOP (56:33) and what he's learned from using it (1:00:08), how he incorporates meditation into his family life today (1:01:25), and what we can expect from Headspace in the future (1:24:17).Support the show

Joe Holder, Health & Wellness Consultant and trainer to some of the most beautiful women in the world discusses how a football injury in college put him on his career path (8:01), the power of mindfulness (12:23), training supermodels vs. NFL players (23:43), what he looks for in the first session with a new client (27:57), why men should train more like women and women should train more like men (29:57), the importance of the other 22 hours in the day (32:09), what it means to be part of the "plant based gang" (33:46), supplements he takes (40:04), his amazing WHOOP data and what he's learned from it (41:38), as well as how WHOOP helps him better understand his clients (46:44), and the advice he'd give to someone looking to pick a trainer (47:43).Support the show

Jason Khalipa, former CrossFit Games World Champion, owner of NCFIT gyms, and author of As Many Reps As Possible talks about the evolution of the CrossFit Games (6:02), fasting workouts in the morning (10:17) and developing his own training process (12:35), his critical component for success (13:50), including giving people the right tools (19:32) and the value of fitness as a community (22:03), what to look for in a gym (26:13) and how to identify a good coach (27:23), the AMRAP mentality (31:20), "knowing your why" (37:18), the benefits he sees in WHOOP (49:09), and why he plans to invest in a bio freezer (57:35).Support the show

Angela Ruggiero, 4-time Olympian and Sports Innovation Lab Co-Founder, discusses winning a Gold Medal while still in high school (5:42), carrying the 9/11 flag at the Salt Lake City Games (10:21), using heart rate recovery (14:36) and other biometric data (18:28) to improve her performance long before it was the norm, pregame naps (24:27), visualization and meditation (30:06), playing in a men's pro game (38:08), what's holding back women's sports (43:25), being a contestant on The Apprentice (49:28), her time as a member of the IOC (53:02), technology's impact on sports and the role her business plays in it (1:01:44), and what it means that Netflix says it's biggest competitor is Fortnite (1:13:11). Support the show

Marc Gasol, 3-time NBA All-Star, discusses his basketball background (2:57), falling asleep and missing his name being called on draft night (4:52), having an older brother in the league (6:03), things he's doing to extend his career (7:28), avoiding unnecessary strain (11:32), why he uses WHOOP (12:55), recovery tactics (13:50), training advice for young athletes (23:30), role models (27:45), following a paleo diet (29:06), fasting with a "16:8" method (29:45), and what caused his lowest WHOOP recovery (31:25). Support the show