WHOOP Podcast WHOOP 2025 Year in Review: New Features, Research, & Trends with Dr. Kristen Holmes and Emily Capodilupo
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Dec 10, 2025 
Dr. Kristen Holmes, a leading researcher in human performance, and Emily Capodilupo, WHOOP's SVP of Research, delve into the notable features of 2025 like WHOOP Age and Healthspan. They discuss how these tools promote actionable behavior changes and healthy habits. Kristen shares insights on the role of strength training in longevity, while Emily reveals the healthiest countries by WHOOP Age Delta. The duo also teases exciting advancements in AI and WHOOP's upcoming developments, all aimed at adding a billion healthy years to members' lives.
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Biomarkers Improved After Sustained Behavior Change
- Kristen shared her co-parent Matt's multi-year journey: stopped drinking, adjusted training, and later saw testosterone rise from ~300 to 700s.
- The change illustrated that intelligent recovery and strength work improved biomarkers over years.
Check Simple Lab Markers Before They Worsen
- If you feel 'meh', get basic blood tests; many issues like low vitamin D or B12 are inexpensive and fixable.
- Use Advanced Labs to find small, actionable deficits rather than waiting for overt disease.
Menstrual Cycles As A Vital Sign
- Menstrual cycle regularity is a vital sign for women and an early warning for overtraining or hormonal disruption.
- WHOOP's cycle insights predict timing and flag deviations so users can adjust training or recovery.