Barbell Shrugged - Best Wearable for Tracking Recovery w/ WHOOP Elite Performance Manager Mike Lombardi, Anders Varner, and Doug Larson — Barbell Shrugged #418

Episode Date: September 25, 2019

WHOOP is the performance tool that is changing the way people track their fitness and optimize their training. WHOOP provides a wrist worn heart rate monitor that pairs to their app that provides analytics and insights on recovery, strain, and sleep. Know when your body is recovered or when it needs rest by getting to know your nervous system through heart rate variability and quality of sleep. Automatically track workouts and get strain scores that let you know how strenuous training was on your body and see even more data like average heart rate, max heart rate, and calories burned. Get optimal sleep times based on how strenuous your day was and track sleep performance with insight into your sleep cycles and stages of sleep, sleep quality, and sleep consistency. WHOOP monitors heart rate 100 per second 24/7 to give you full insight into your day so you can optimize the way you train. WHOOP has provided an offer for listeners to get 15% off their purchase with the code “shrugged.” Just go to WHOOP and use the code “shrugged” at checkout to save $30 on your monthly membership and optimize the way you train.   In this episode of Barbell Shrugged, Anders and Doug take a deeper look into the brand new features of the Whoop 3.0, HRV, Recovery, and Maximizing Performance though wearables.   http://whoop.com   Minute Breakdown:   1-10 What is Daily Strain? 11-20 New Features of the WHOOP 3.0 21-30 How often should you redline? 31-40 What is the hardest exercise you can do? 41-50 Testing recovery through sleep and quantifying data.  51-60 Breath work to increase speed of recovery.   Connect with Whoop   Anders Varner on Instagram   Doug Larson on Instagram   20 REP BACK SQUAT PROGRAM   Please Support Our Sponsors   Savage Barbell Apparel - Save 25% on your first order using the code “SHRUGGED”   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   WHOOP - Save $30 on 12 or 18 month membership plan using code “SHRUGGED” at checkout   One Ton Challenge    Find your 1rm in the snatch, clean, jerk, squat, dead, bench.    Add them up to find your One Ton Total.    The goal is 2,000 pounds for men and 1,200 for women.    “What is the One Ton Challenge”   “How Strong is Strong Enough”   “How do I Start the One Ton Challenge” ----------------------------------------------------------------------- Show notes at: http://www.shruggedcollective.com/bbs-whoop -----------------------------------------------------------------------   ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

It's the greatest time of the week. It's Wednesday. That means Shrug's on. That means you get to listen to me. Talk to Mike Lombardi from Whoop, the elite performance manager. We've had him on before. Whoop came out with a new band. We're talking recovery.

We're talking HRV. And it's awesome. Whoop is right next to Fenway. It's one of the coolest places because they had a day game going on. And there was just thousands and thousands of people. It makes it so hard to work when all you want to do is go hang out at Fenway. It's one of the coolest places because they had a day game going on and there was just thousands and thousands of people. Makes it so hard to work when all you want to do is go hang out at Fenway. Which we were actually lucky enough to do.

We got to go hang out with our boy Mike Testa who got us into Fenway after the game. We went on the super secret tour. Killer! Greatest fans in the whole game. I'm going to be in Tahoe tomorrow tonight actually but Thursday through

Sunday this week Spartan World Media Fest I've got a talk at the Media Fest dinner that we're going to be doing on Thursday night and I also have a bunch of panels going to be running on Friday and Saturday.

So if you're in Tahoe, if you're part of the podcast nation, come and hang out with me. We're going to be at Squaw Valley. And then we're going to be running the race. So it's going to be super cool. Spartan World Championship race, like 1,000 miles through the mountains in Squaw. Our sponsors, friends, go to Organifi. Here's why you're going to Organifi. You need all the

micros, the minerals, the vitamins, the micros that you never think about, that the people never talk about because they're so hard to quantify. Guess what? You don't have to worry about it because Organifi handled everything. That's why you go to Organifi.com forward slash drug. You're going to

save 20%. You don't have to worry about the micros anymore. You're not eating all the salads like you think you are. You're not as healthy. Your digestive system could be optimized. And that's why we work with Organifi. That's why the people love Organifi. Greens, reds, golds, Organifi.com forward slash shrugged. Save 20%. Make sure you get your greens. Also, our friends over at Whoop. We're interviewing Whoop today because we love them. They make the best wearables for tracking your HRV, your daily strain.

And you can use the code shrugged at checkout. Go into Whoop.com. Use the coupon code shrugged. You're going to save $30 on a 12 or 18 month membership. This episode, if you've never worn a whoop, you're going to get a very good idea of everything that goes on in the whoop,

why you need it, why you're going to need it to optimally train, track your sleep, everything that makes you a better athlete. And I think you should do it. I wear mine all the time and I love it.

I look at it every morning. Whoopcom use the code shrugged save $30 on a 12 or 18 month membership friends we're gonna get in the show come see me in Tahoe peace where'd the big one go oh it's over there welcome to barbell shrugged I'm Anders Warner Doug Larson Michael Lombardi from whoop what's going on I feel like we just did this. I know. This is your second time on Barbell Shrugged. We just had a banging episode of the Whoop podcast. Yes. At live from the CrossFit Games.

I know. CrossFit Games. Did you guys have fun out there? It was a great time. There was a line outside Whoop every time I walked by, like 30 deep. You know what was great about that is it really made it easy to tell when events were happening, when you were inside Because when there was basically nothing the place would flood and it's like up it's time for an individual event again

Everyone just empties out gives you a little break. You'll break a little breather. Tell me about your strain score Because we talked a little bit about on the show and I was telling you how like I could tell when we're doing a show Because there's like this heightened little thing. When you're at the booth, is your whoop just like, dude, chill out. You're in the middle of a workout right now. So if we were looking at that period of time, my strain just from, let's say, waking up at 645, get to the venue by 730, and then just kind of speaking with people from 745 a.m. till 6, clean it up, getting back. That strain prior to any sort of training was about a 15.

Yeah, right? And give it my day yesterday of actual training and work and everything was only like a 12 and a half. Wait, for all the people that don't have a whoop yet, they don't really know what that means. What's the context there for the numbers? So the context of strain, the way we calculated it with WHOOP, is on a scale of 0 to 21. And we're measuring basically cardio activity, heart rate activity.

So the WHOOP is pulling heart rate data from you every single second of the day. It's transmitting it. And once we have your max heart rate and your resting heart rate, we're always measuring what percentage of your max you're at. So for example, we're standing in Invictus Fenway right now, and it's like 85 degrees with humidity. So that's why we're soaking wet. I wouldn't be surprised if after this, it detected an activity for just kind of being slightly elevated for a period of time.

So that's effectively what we're looking at. If a normal day is just walking around, going to work, doing your normal tasks, you're going to have little peaks where the heart rate goes up. But obviously in that booth situation, you guys can attest to this, when you're really engaged nonstop, nonstop, probably not hydrating and definitely not fueling enough, before long, you're like, man, this is a long ass day. We talk about it all the time where we're on the road doing the shows. And then this is when people hear us talking and doing the fitness.

And then what they don't realize is like the road is hard. Yeah. It's super fun. And you're but you're always like on to the next big thing like the the big breakfast in the morning and then we have to train and then we do three shows and then we're going out to dinner and then there may or may not be a drink and then it's midnight and then 6 a.m the next day you're like right back on it and uh you can see that stuff when it when it pops up on the phone oh it's wild yeah the app's like just buzzing all day totally um what i noticed the most also was even though i was getting a good

quantity of sleep my recovery was terrible yeah i compared it with the the buttery bros and they're sleeping like two hours and getting a higher recover than me so and they're carrying those giant cameras around all day those things are not little some of the hardest working guys there um but yeah that's that's uh the games are great what are they what are their scores are you guys tracking any of that like when you see them you're like oh i'm gonna totally creep on their scores and it's like they're they're really working i mean they're all over the place they've got massive cameras the mass they're filming a documentary basically them and very little other staff right Right. I think they were pretty taxed.

They need a week. They need some time. They need some time. It'll be interesting. I think that's just the way they roll. Yeah, and they're putting a video out like every night at the games with that caliber of editing. They're not sleeping.

No, especially during that week. I mean, it's to be understood with any big thing. If, you know, for CrossFit, that's the show. The games is you got to be on. This is when it is, and you got to ride the lightning. Hopefully they have a time, but now it's going to be the open and not that long, and they're already doing a lot of blue stuff. You guys definitely understand traveling so much.

You're like, I'm doing everything I can, but the work has to get done. I wish the Whoop was around when, like, Ozzy Osbourne was on tour. Like, oh, wow, he's at 28 every night for daily strain on his body. That's, I mean, I feel like we are, like, when you go to the CrossFit Games, it's like you're like, there's like this big concert going on, and you're playing your role in your own concert, and, like, you're like there's like this big concert going on and you're playing your role in your own concert and like you're always talking and then imagine seeing somebody that at like 10 o'clock at night turns the lights on is like we're gonna burn this thing down let's go like an actual

lead singer of a massive concert like their their lives have to be so hard it's effectively like shift work right yeah those guys is do you have anyone like that by the way anything like rossi rock rock star type people like musicians people that like play in front of big audiences on heroin we can tell we uh it's very possible that there are the same way that we didn't know rory mcelroy was wearing whoop until it was all over the place uh it's possible that some people are that's definitely something that we want to investigate with some of the other people we're working with. What does touring look like? What does day of concert, day after concert look like?

How can they improve their recovery? Because you see so many times now that stars are having to cancel dates or push back dates, probably just burning it too much. Yeah. Yeah. Just can't do it. And it's just so unhealthy. It's a tough place to be. They're effectively night shift workers.

And when you get out of that normal circadian rhythm of going to bed when it is night, it really starts to mess with all of your systems. You know, gut, all of that really starts to take a toll. And you can only get so recovered if you're basically living backwards. Does that make sense?

Yeah. Have you guys seen data on that where you have shift workers in one category versus kind of normal life people? Absolutely. I believe Kristen would tell you that the data suggests that people that live in that flipped state, always up at night, awake during the day, or excuse me, sleeping during the day, have something shorter than or something like 10 years less life expectancy if they were the flip. Damn.

So not to depress anybody, but that's their life. I wonder what it says around like they also got eight hours of sleep, but their deep sleep was like like, 50% shorter. Like, since it does the breakdown with REM and deep sleep and all that, I wonder if those numbers fluctuate, even if the total sleep is the same. One thing that's definitely true is you have less room for error with all of the other things. So nutrition, hydration, training, it has to be so dialed in when you're on that night schedule for you to have kind of any chance to to make it out in any sort of good shape yeah we should look at that that would that

would be interesting for us to kind of well i'm really interested this year when i know you guys have partnered up with some really high level athletes brooke wells um catrin like to follow their schedule with the way that they have to do the qualifying process this year would be very interesting because it's going to be, like, small training at home for a month. And then they have to go international travel over and over and over again until they qualify or whatever their goals are. I mean, a lot of them are going to be doing it to make money now and not just qualifying. Like, there's an actual schedule where they can be pro athletes and go on tour and i mean kelsey like she's gonna go to five six sanctionals all across the world no question it's gonna be a mess it's probably gonna look a little different for individual versus team athletes

since the teams to my understanding you guys can correct me if I'm wrong, have no way of qualifying directly through the Open, right? I actually don't know about that. I don't know anything. I don't believe they could last year, so there's way less incentive for team athletes to even really do the Open. Maybe they'll do it just as part of something to do, but I imagine that they're already thinking about what sanctionals are we going to? Let's start doing the qualifiers.

Wadapalooza, I'm sure everyone's just going. They love the trip. Everyone, well, who doesn't love it? It's probably like the best event. It's definitely for us. It's got to be. We're in Miami. We don't even have to work out.

We're just in Miami hanging out. It's the best event. You really can't beat that venue. You guys just put out, I'm wearing it, Doug's wearing it. You have it on. I'm going it. Doug's wearing it. You have it on. I'm going to the app right now. Right on. There's a couple really cool new features that you guys just put out in the Gen 3.

No, I'm not updating this thing. Remind me later. Ah! Here we go. Tell me about the, I mean, one. Kind of walk us through just like from Gen 2 to Gen 3. What were the big upgrades? I know this thing i see it everywhere i can't even tell who you guys are sponsoring versus who's just blown away by this and it's showing up because um when we were doing the one-ton challenge at

the games and getting athletes and all this and i was like well why don't you just invite that person like well we don't sponsor them and i, well, they're on their phone every day recording their workouts and showing you the heart rate. And I was like, I assumed they were on the team. But it's kind of just taken over our sport a little bit. It really has. It's any sort of training. People take training seriously no matter if it's the one-time challenge, CrossFit, or endurance. People want to know.

There was already this data out there. Now we're giving them internal load data. Big differences between Gen 2 and Gen 3. So Gen 2 was looking at about a two-day battery life. We've upped that to five days. Super nice. That's huge. Huge.

If you forget over the weekend, you're not going to lose all that data. That's perfect. All the same charges still work, but that's a big one. The way we can do that is we've switched from an older version of Bluetooth connection to Bluetooth Low Energy, which also allows us to broadcast heart rate to other Bluetooth-capable devices, particularly Concept2, things like that. So if you're wanting to get your heart rate data and you're just doing kind of monostructural work, it's a perfect opportunity to broadcast the heart rate from your wrist to the monitor.

Then you're going to get it on both your Whoop app and you're going to get it on the screen. Is that for all Concept2 stuff? Do they have the, so you can, whether it's the bike? I believe you need the PM5 monitor for Concept2. Cool. But, yes, as long as you have the broadcast heart rate option on in the app, you're good to go. The other thing that's pretty cool is the strain coach. So we've talked about this and when we actually did the first conversation together, I brought up your data and said, hey,

here's your optimal strain for your days based off of your recovery and here's your actual. We're now giving all users that ability to control that themselves. So you get your recovery that day, you wake up based off of how hard the day or, you know, how hard your day is at any point when you're training. So let's say I'm about to train now, I'm already at a 13 strain, that whoop, the whoop strain coach will tell me how much more strain I can put on my body to still be in an optimal state of training for that day. You can also scale that so that it's restorative or you can push it so that it's overreaching. So that sliding scale is pretty cool.

You leave that open. Let's say you're just doing a workout and you kind of say, hey, I just want to hit the load today. Yeah. Really easy way for people to know where the limit is and when they should back off. A fun another thing that's tied to that is we had the Whoop Snap previously, right, where you could overlay Whoop data on photos.

Now we have live streaming, so you can record a workout that's going to overlay your heart rate data, your live accumulating strain, caloric burn, very, very cool stuff. Yeah. The interesting thing about the app is it learns you as an athlete. Yes. And where your peak is, where your sleep's at. Because we just interviewed Kelsey, and we looked at her app, and her daily strain looks very similar to my daily strain number. And guess what?

She works out a lot harder than I do. Right. So it kind of walked through the process of, like, how does it learn you as an athlete, and where should people be throughout the day? I mean, we have our shrug collective group of all the athletes and stuff in there. And sometimes I'll go in and it's like the people at the top,

everybody wants to win. And if they have like 18, 19 and all I can think of my brain is what are you doing? Slow down. I'm in decent shape and you're doing 18, 19 a day. Where should people be in that daily strain and like playing with those numbers to understand how to manage intensity in their

workouts? Right. So that's a perfect point. And we were actually having this conversation in the office today about, Hey, uh, when I have a green recovery, it seems so much harder to accumulate strain. That's good. That's a good thing. So the way that, like I said earlier, the way we're measuring strain is how hard your heart is working relative to your max. The more recovered you are, so let's just say, what's your recovery today? I don't know. Okay.

All right. We didn't look. We were traveling. Probably not great. Sorry. So let's just use a standard test here. Five-mile run, seven-minute pace. And we're going to do that same exact workout with the same exact output.

Green recovery, yellow recovery, red recovery. Yeah. Green recovery, it's going to be fairly low strain relative for you. So let's say that's an 11. Yeah. Let's say that same workout in the yellow is 13 and then it's 15 in the red. Same exact output, external output, right? That's just because your body's working less efficiently. So that's where the strain coach comes in. If you

were to have, if you would have looked at that prior to starting the run on the red day would have said, Hey, you can only go to like eight today yeah that's all you have so that either means you need to back off the loading or back off the intensity vice versa if you know that you're doing a five mile run and you have a green recovery and you want to push the pace good that's going to get the heart rate up and that's going to be an equivalent level of strain so that's how you get to a 15 basically, on a day where you're feeling good. That's how people should think about managing it. It's do I need to reduce the intensity or loading,

or can I push the intensity or loading based off of how I'm feeling today? So let's not say that there's an ideal strain for the day. For every single day, there is an ideal strain based off of your recovery so you really need to listen to your body or and the app yeah particularly on the red days one one red day is not the end of the world but if we start seeing trends you need to make a change especially probably need to work on recovery or sleep yeah when when we think about because the daily strain is based off heart rate and we i had the example the first time we talked of like doug and i were going through some really crazy business stuff and like we would sit on the phone negotiating

things and i hadn't left my chair all day long but then i would turn on the app and it'd be like dude you're like a 16 like I haven't left the chair. I haven't gone to the gym. Like, but the intensity of the day and the heightened state of like just thinking and make like everything that's going on, all of a sudden your day strain is really high. But we get the question all the time when, I mean, we run this one-ton challenge program, so we're lifting a lot of weights and there's very little conditioning of how does lifting weights play

into daily strain versus if somebody just went on a run and your heart rate's just pounding all the time, you go on a 30 minute run, it looks like your heart rate is having like more strain just because of the elevated heart rate, but how do we

test for, or how do we play with the numbers for understanding just pure weightlifting versus a cardio output? Right. That's where we want to look more at the recovery aspect of this. So with the lower HRV relative to your own baseline, you're going to have a lower recovery score. That's probably going to indicate that you need to augment the training. I believe you told me that you were doing this at the games,

that based off of where people are in different recovery zones, this is effectively how you should load or change, right? And that's some of the most proactive stuff that we've heard people doing. Naturally, we work with elite teams and groups, and we help them do that. But from a large-scale perspective, where you're working with all these remote clients, that's actually pretty innovative and a lot more people should be thinking about doing that, particularly with weightlifting, heavy lifting.

You're probably going to have to, again, scale the loading or the intensity way back. So if it's a back squat day, it doesn't mean don't back squat. It means maybe totally focus on your technique, switch it up to tempo. I'm not 100% sure how you guys actually are scaling the work, but is that similar to kind of how you would describe that? So there are athletes that are on our programs that have the app, and then they, I mean, the biggest question is like, well, I have this now.

You guys talk about it on the show all the time, and then I'm following this program, So how do we relate the two? And in a weightlifting program where the goal, which we're building you up to, is to create the biggest total possible of these six lifts, and now you have an app that tracks your recovery, it's like the goal is to max out. So how do we tailor somebody and just bring them back down? And I have people just write me messages of like, I'm in the red. What do I do?

Or I'm in yellow all the time. I'm like, stay in the yellow. Yellow's fine. It's where you're hanging out. And if it's green, get after it. But if you're consistently in the red and we can't figure out like you you're just and for lack of better term you're dragging ass in the gym and there's just no getting around the fact that you feel like crap like slow down 100 i know our goal isn't to our goal is to lift as much weight as possible but

maybe not today or maybe not tomorrow maybe let's slow it down for a week and then move into some heavier weights. Right. And by the way, I feel like we should point out that being in the yellow or being in the red as far as recovery is not like a bad thing. Yeah. Like if you're never in the yellow or the red, it probably means that you're just not training hard enough. Totally. You need to be in the red on occasion or you really need to step up your game because you're not stressing yourself enough to actually make any real progress. 100%.

You get into the red, you recover, you get back into the green. You should kind of have this back andand-forth dynamic, I would imagine. Yeah. I mean, you have to overreach and put your body under stress. And even when you do everything correctly, you're still going to be knocked down a couple days. That's great. Here's a perfect example is I was in the yellow basically for most of the last two weeks,

finally hit a red, was at a wedding in newport last thursday and then i took it the next three days like incredibly easy just all like you know kettlebell work at the back of my car uh less than 20 minutes both days came back monday literally had my highest hrv number ever lowest resting heart rate and then i was like i'm gonna go to the gym before we have this basketball game pr at about three different lifts so that's that's the perfect example of if you pull back a little bit when you do feel like man i'm absolutely gassed that's how quickly it can come back because i can tell you that thursday morning i felt like i was gonna die and went to the wedding then just kind of i'm I'm going to relax for a couple of days. That's okay.

I promise you're not getting less fit in two and a half days and your body needs that ability to bounce back. Well, you talk about it all the time when you're tracking your stuff. And we asked Kelsey the same of like, so what are the seven day averages, the 30 day averages? Those are like the, the consistency. And if one of the things people freak out about is like having a red day, like what happened? Well, you just had a red day. There's like, you don't have to read into this doesn't mean anything doesn't mean you had a bad day. And like, you should just

stay in bed all day. Like, those averages over time are the really big things that we should be focusing on. Correct. Just in understanding training and to get a much more broad picture of where you are. Right. I think you guys both really nailed it. We get more concerned when we start to see the trend of the HRV is consistently suppressed and the resting heart rate just keeps coming up and up and up. Obviously, you're going to live in the red. And if you're doing that with ample sleep, something's off. Either you're already in a state of overtraining and you have to back it way off

or maybe something's off nutritionally, something like that. Do you want to know what Doug Larson's strain is right now? Sure. He's 15.4 today and actually third in our special group here, Mr. Doug Larson. You made it. You're third place. Third place.

If I was you, I'd do some jumping jacks right now and see if you can get that into the 16 so you can be winning. I just pulled up our little group here. It was so great. So the – What the hell was that? Is that? I think that's an error.

20? It's like 20. It's like almost 21. Almost 21. 19, 19. Doug's been working hard. What have you been doing? Nothing.

I think that's a mistake. I hope not. I don't know. No. I was like 20, 20, 20, 20 for like four days in a row. I need to take a chill pill. Take a day off. Where's your recovery been?

Pretty good. Pretty good. Yeah. I feel like it's been pretty good. I'm not particularly tired, but I feel like that sometimes is how you feel and how your body is actually recovering don't always necessarily pair. 100%. And so getting some actual real feedback from something that's more objective

than just how you feel, I feel like is really important because sometimes there's a mismatch there. So again, that's a perfect thing you said. That seems like maybe it's wrong. But if your recovery is very good, that will be the case. You'll look at this and be like, that doesn't feel like that. That was actually really easy for me. And that's good if if you know when you have these for those that don't have

uh whoop and the and also for those that do every time you complete a workout you are given a strain score based off of your heart rate data but you also have the option to input how hard you thought it was yourself on that scale of 0 to 21 and how you performed. So if you, let's say, just did whatever workout you guys did here, and you said, oh, that was like a 10, and whoops, that was 15, it just means your body is working incredibly efficiently on that day. So accumulating high strain is not necessarily a bad thing. It's partially a byproduct of your body either being efficient or inefficient on that given day. Yeah.

The sleep coach. So one of the things that I geek out on, in the hierarchy of things that you guys test, the HRV is by far the coolest one. It's the one that I feel like I score the best on. So I, of course, think it's the most important. Can you just, we had a question in the group of some of our members, just walk through, well, one, at the highest level,

in case everybody missed our last show, one, go back and listen to it. We walked through all of the pieces, and we actually pulled my stuff up, and you can see me have a three-month-old for a little while. My scores just go to absolute trash. But what is HRV, why we need to be testing it, old for a little while. My scores just go to absolute trash. But what is HRV, why we need to be testing it, and then as far as scores, recovery, how that all plays together?

Totally. So heart rate variability is the measurement of the irregularities between our heartbeats. So our hearts aren't actually like metronomes. There are, itomes. It varies. It literally varies. And that's the measurement that HRV is. So it's in milliseconds.

That's what we're showing you. Why is it important? So there's two parts of the autonomic nervous system, sympathetic and parasympathetic, and they're both competing to send signals to your heart. So the higher that your heart rate variability is, the more receptive your heart is to both systems competing. So effectively, how ready are you to respond to everything that's happening, either speeding up or slowing down your body? Why is that important?

It's good for overall health, and it's good from a daily readiness perspective. What was the next part? How people should be using that number that they get every day and scale it not scale it why is it important in recovery yeah

right so don't measure HRV versus another person it will either make you feel incredibly good or incredibly bad

about yourself I feel like that goes for comparisons for almost any category the thing the important thing categorically just be happy in your own world.

Don't worry about other people. Hope you're moving in the right direction. It's individualized. You should only be looking at your own. And that's the way that we have it structured. You're going to be looking at your heart rate variability compared to your 30-day rolling average.

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Your body's more primed. If it's lower, it's a little more run down. That's kind of long and short. You just need to be aware of it. Like both Doug and Anders have said, it's not the more rundown that's kind of long and short you just need to be aware of it like both doug and andrews have said it's not the end of the world if you have a little bit of suppressed that probably means you're working hard or training or it could just be a hard day use that information to guide how you go about the day so if you know you're not gonna be able to eat later eat soon eat eat that big breakfast because you know it's a big day. You can take steps proactively to help yourself.

If you do have a low HRV on, let's say I woke up this morning at a 30% recovery, if I do two recovery modalities over the course of the day, so let's say I foam roll and then I use a Hypervolt, I have about an 80% chance to improve my next day recovery by about 20%. So if you don't just look at it as, man, I don't know what's going on, and you get more proactive about what you're doing, it's going to help you, one, later in the day. Even if I did those two and I didn't train, so let's say I still have that 30% recovery, I do a couple things in the morning. I do some deep breathing and some foam rolling, and then I come back and train in the afternoon.

My body is actually going to be in a much better state than I was when I woke up. So you're not going to see that change in the app, but you can actively do things to help, let's say, an afternoon performance or an evening performance if you're feeling kind of run down. Have you noticed anything in your HRV scores since you started doing a little meditation, journaling stuff? Yeah, I just started doing that a couple weeks ago,

and I feel like it's really helped my peace of mind, so to speak. Like, I feel calmer and less stressed, but I haven't actually looked at my whoop and noticed any, like, big changes for me specifically. Well, we were talking at the games. I'm actually going to go back and look through my data now that you said that,

because I never even thought to, like, make the comparison. But I think I should. Yeah. Yeah. He was talking about when we did the Whoop podcast, we were talking about just, like, when we're on the road and stuff, when food shows up, we eat all of it because, like, 12 hours will go by and we won't see food again.

And, like, your body has to go through all these, like, I mean, I think of the day that we did the interview, we actually woke up, ate breakfast at, like, 8 a.m., and then we didn't leave or eat or have water for, like, 13 straight hours. And I was like, we're at a fitness competition. Where is the vegetable? Where is the water? Water is still the hardest thing to get at the CrossFit Games.

No question about it. But your body just isn't prepared for that stuff. So when there is food or when there is water, it's like we just consume all of it and try to make it as healthy as we possibly can, knowing that who knows what's about to happen in our day. Total side note from what we've been talking about, I really like the fact that this is harder to unclip oh the three yeah to actually like to actually pull it

open and get it off clip yeah yeah yeah first like when i first tried it i was like it was used to the the the version two and i started i was like fucking stuck is it broken like what's going on i finally just pulled it up and it's like oh they made it harder to unclip that's fantastic because i i got i got little kids and like anytime anytime it's around they just go clink and they and they unclip it totally unclip it all the time and it drives me nuts. And so now they can't do it anymore, which is fantastic. Yeah.

And particularly, you know, it's interesting. NBA players in the off season, you can see them all over social media. So people like Drew Holiday and Tobias Harris are two that I've seen pretty prominently wearing their whoop as they're playing pickup, and they don't do anything to cover it. So by having that be harder, you know, there's obviously a lot of wrist action.

It's not going to get swiped off. That's a really important thing. And if someone's swimming or surfing, I also don't want that coming undone and just kind of disappearing forever. Do you guys work with Ben Bruno? I know Ben Bruno. Yeah. I didn't know if you guys were officially, like, working together. I don't believe that we are.

I'm excited for the results, but he posted a couple months ago, and I know he's doing this because he's done it with other things many years back, where he's testing basically your heart rate or metabolic demand or whatever you want to call it for every single exercise in specific time domains to see how hard that specific exercise is on your body. So, like, are the battle ropes really the best conditioning tool compared to, like, why don't we just do barbell split squats? The thing is that's completely individualized.

Maybe the battle ropes are really good for you and really shitty for me. I think battle ropes are not good for anybody. Let's take the battle ropes out. Sorry, battle ropes people. Let's say how hard is the... Do it in a split stance. Do it. It's different.

Sideways. Sorry. I didn't mean to upset you. You're being crass, but pros Do it. It's different. Sideways. Sorry. I didn't mean to upset you. You're being crass, but pros and cons. Pros and cons. So how hard is 20 minutes on the assault bike for you versus me? Oh, well, the rower is definitely easy for you. I got four strokes to each one of yours.

Any cardio thing is easy for me, right? For sure. So then you say split squats. That would be way harder for me. So my strain relative is going to be completely different so while it's great i mean that's effectively what whoop does right so he's he's trying to take the long road about it but by wearing whoop you understand how all different things affect you particularly where your weaknesses are so people that are terrible or yeah people that are terrible at cardio, their strain is going to be astronomical

compared to someone who's fairly efficient, vice versa with weightlifting or gymnastics or anything where the technical skill is not as innate and you really have to work hard. So you guys go into the gym, you just throw some weight around, no problem. For a person, and let's say you threw 315 for like 20 reps, another person comes in and they're basically doing 65 pounds and they're thinking about it so hard, their strain is way higher than you.

And their inefficiencies of movement. Correct. So that's a real added value of kind of the strain metric. Have you seen the whoop pop up in sports that you just never, I mean, NBA is really cool. I think those are the coolest athletes that exist. I mean, they're so athletic. They're just freaks of nature. Yeah.

We've seen, it's crazy how it's been growing in the golf world recently. Golf is really hard. I went and played Tobacco Road like five, six months ago and went out to the driving range just to hit some balls. And I came back, turned my phone on, and it was like, you just worked out. It's like, no, I didn't. I just hit 30 golf balls at the range. And it came back as like my strain, just my heart rate, no, I didn't. I just hit 30 golf balls at the range, and it came back as like my strain, just my heart rate, concentration, everything is just super elevated.

I would imagine those golfers for four and a half, five straight hours, and they don't walk slow on golf courses. At least they don't have to carry their own bags. Yeah. Add another element. Yeah. But absolutely, and then they're just going back to back to back. You know, four days if you're making every single day, every cut. Yeah. But absolutely. And then they're just going back to back to back. You know, four days if you're making every single day, every cut.

Yeah. It's pretty cool. And it's been cool to see people win with Whoop. So, you know, it's almost like right when they get it. So we won last, I think it was last weekend. And then right when Rory first got it, he also won. So that's pretty cool. You can't help but good marketing.

We have a good product. And then the best athlete shows up they grab it themselves on the podium this wear it um that's awesome yeah i think uh downhill biking oh i bet that's so intense that yeah motocross is an interesting one uh a lot of this is a, you said, where would it show up? Ultimate Frisbee. Sweet. That's a serious sport. I bet those are really, really high strain scores in an Ultimate Frisbee game. Oh, yeah, you're right. It's basically like that's two hours straight.

I was going to say, it's like soccer. Everybody's playing midfield. Everybody has to be moving in that. You run a lot. Yeah. Fun fact, I was in the australian mixed nationals national championships playing ultimate frisbee that's the only game i've ever played it's not on the team you're basically an olympian i brought my brothers on the team and they just

gave me a jersey and let me go play for a game or two it was dope my whole job was just like run in the end zone and and catch it catch it yeah i feel like when you go out and do that just catching you talk about efficiency of movement like for each person it's gonna, I feel like when you go out and do that, you talk about efficiency of movement for each person, it's going to vary. I feel like if I were to go play, I feel like I'm in good shape. If I went and played Ultimate Frisbee, I'd be dead in five minutes. Like that long distance running with mixed sprints built into it, that would crush me. Or if I went and played like a pickup basketball game because I get lost

in the first, as soon as the ball gets touched by somebody, I'm lost. I don't know how to play basketball at all. And then, like, stop, start, pass. Ah! Lost. 21. It would just show up. Your recovery would definitely be pretty bad the next day.

Yeah. Using all sorts of muscles and changing directions in ways you haven't in a long time. Yeah. By the way, I really love that it gives you separate scores for time in bed and time asleep. Yeah. So that's the hardest part about figuring out how much you actually slept. You're like, I got in bed around then. I think I laid there for a little while before.

It just tells you straight up, here's how much you actually slept. I feel like that's really valuable. It's so important. What people find out, and this is from subjective reporting previously in different reports, where people that used to self report sleep before anything could really track sleep were always overshooting by about an hour and strangely that's kind of me too not that I'm over reporting but I spend probably like an hour more in bed than I'm actually asleep even on nights that I sleep really well, which is fine. But, um, when we're thinking about that time in bed versus time of

sleep, that sleep efficiency, if you're seeing that metric, 90% is a really good place to be. And if you're going to be awake at any point, it's probably a little bit better to front load that, Or, you know, if you're just kind of sitting there, um, I wind down in bed, you know, so I dim the lights, I start to wind down, I'm in bed because I'm on such a consistent sleep schedule, which I know is really hard for people on the road. I can get a huge chunk of slow wave sleep, right? When I go to sleep. And that's something I kind of pride myself on. And that's kind of the goal for slow wave sleep

is you get in such a consistent rhythm of going to bed and waking up that that first little bit when you're asleep is actually going to be deep sleep right away. Otherwise, it becomes harder and harder to get that deep sleep. But if you can get that huge chunk right at the beginning,

just from literally going to bed and waking up at the same time, that's an absolute game changer. Wait, so wait, just make sure I heard you correctly. Yeah, let's talk. If you always go to bed at 10 and you always wake up at 6 versus having some variation when you go to bed and when you wake up, you're going to get more deep sleep with the consistency? You're going to get higher quality sleep with more consistency.

So you can go kind of a half hour each way on the wake up or go to bed, but the closer you are, that sleep consistency metric, the better you're going to get, you know, quality sleep over the course of the night. Yeah. So that's actually been shown at Harvard. They measured that sleep consistency. It's not that they were getting such a duration, but people that had more regular bed and wake times had a higher gpa

so it was not so much a duration thing duration is important obviously once we get less than six hours of sleep that's when everything starts to fall apart we're going to get sick we're going to get hurt our body's going to be beat if we can get seven hours of sleep, but we are priming ourself to basically just get ass kicking sleep, you know, 50% of your night in REM plus slow wave, that's a good place to be. And that's probably more realistic for most working adults. Hey, it's great. I still need to spend time with my family. I have things to take care of for myself probably have a little bit of work to do if i can get seven and change really good hours of sleep but it's high quality sleep great that that's amazing yeah i like how especially on version two like the the last version we had it told you how much sleep you got and then how much sleep you need

to get the next night in order to be fully recovered and then on now on version 3.0 you can you can set the individual days of the week yeah for how recovered you need to be like if you know that like you know every tuesday wednesday you have like you know you have big meetings and then you got to like play your ultimate frisbee game after work or whatever it is like you can set it where on tuesday or monday nights and tuesday nights for the t, Wednesday hard days, your Whoop app will tell you to get a little bit more sleep on those days. So it's individualized for your whole week. Correct.

And so for those that don't understand that, it's within the app. You can say, I want to get by, I want to perform, or I want to peak. And based on that, that's going to either be 70% of your sleep need, 85% or 100% of your sleep need. I don't know if that demystified it for everybody, but those are the numbers we're working with. I'm just trying to get by most of the time. Yeah. And like Doug said. About 70%.

Yeah. Just don't die. Just don't die. Just don't die. It's based off of your natural sleep is where we start. So that's sleep need when you go into your app. We're taking your last 30 days of sleep, and that's the base. That's the real time. your natural sleep is where we start. So that sleep need, when you go into your app, we're taking your last 30 days of sleep and that's the base. That's the real time.

Then based off of your strain, we're going to add some time. If you haven't been getting 100% of that sleep need, that's called sleep debt. We add a little bit more time and any sort of naps that you take is going to reduce the time. That's where we come up with our magical sleep need. And it's going to change depending on what That's where we come up with our magical sleep need. And it's going to change depending on what the intention for the next day is. Yeah. I haven't actually investigated this or, like, checked, but if you take, like, a 15-minute power nap, does it know you took a power nap or you have to input that on your own?

So if you're in deep enough sleep, so if you get REM or slow wave, it's going to register that nap. If it's just light sleep, you're probably going to have to enter it yourself, and that will adjust the sleep need. So the amount of sleep you need that next night will fluctuate. Yeah, it will be adjusted if you take the nap in that day. But if you are so gassed. So after the CrossFit Games, I flew back and took a one-hour nap,

and it was like 25 minutes of slowly sleeping, 30 minutes of REM out of an hour. So I was right into it. Those are the best. Then you wake up and you're like, I don't know what happened over the last three days. Where am I? Yeah.

I blacked out. What happened? Yeah. The ideal way to nap, since we're talking about it, is either if you can get 30 or 90 minutes. I know I just said I took an hour nap, but 30 or 90. Wait, why are those numbers so an hour and a half is like a full? I know.

It's like a serious thing. It's a pretty serious number. Also, the 90 thing is like one. Full sleep cycle. Is it circadian or ultradian? I get those two mixed up. One circadian or ultradian rhythm, whichever one is 90 minutes, is like one full sleep cycle.

You know anything about that? Well, that's, yeah, it's either you're getting like a little jolt, you know, obviously the science behind like the power nap, or like you said, being able to like actually get a good bit of sleep. Yeah. And I don't know if we talked about this last time, but the ideal time is like seven hours after waking. To take a nap?

If you were to take a nap. Really? No one did not talk about that. I never heard that before. Yeah. So if you can basically time it so that that's, like, after your lunch and you have the ability to kind of slow down, because that's when your body's naturally slowing down anyway.

Yeah. I think Europeans really got this thing on lock. They know, hey, you've got to take this middle of the afternoon nap. Moving to Spain. Got to do it. See, but Spain, they eat too late. They eat like 10 p.m., don't they? That's like on the early, if you're going to like a bad restaurant.

It's like, hey, come in at 10. But the good stuff is like midnight. We had a couple questions. Well, not even questions, but more comments on some people that do float tanks, which really is just a piece of the larger conversation of like, what ways can people kind of create a program or a system to getting to sleep in ways that they can improve their recovery? Float tanks being one of them, meditation being one, if there's supplements.

Are you guys finding like ways that are better than others? Supplements? I think it's largely individualized, and I know that seems like a cop-out. Totally. I want it exact for every single human right now. Take CBD oil. I like infallibility. Have you guys done any different of the sauna stuff uh i have a sauna

in my garage yeah but i just moved so i haven't even opened it and it's 175 degrees in north carolina every day now so i had an electrician literally putting it in and he was like why why do you have just close the garage door's like, you make a good point. So a really easy one is kind of contrast therapy, but you can do it in the simplest form possible by setting your room to be as cold as possible and then hopping in a warm shower for like two to three minutes and then just hopping out into this freezing air. That's going to start the cooling down process of your body so it starts to get ready to sleep.

That's like the cheap way if you're not going to do some serious contrast therapy. The breathing has been huge. I think anyone that's incorporated either journaling or breathing leading up to bedtime, that's had a huge effect. So if you think breathing is a ridiculous thing that's wrong it's probably the easiest thing to do with the least amount of time five ten minutes is gonna lower your heart rate significantly and prime your body to basically just be centered and go to sleep if you for people that are way outside that world like they hear like breathing like of course i breathe i'm alive i breathe breathe. I'm alive. Like what do you mean?

Like what's a 10-minute session look like? You probably have to build up the cadence, right? You know, if you're not used to any sort of breathing protocol, I would suggest kind of looking into, there's several people that have kind of done research on it. Have you guys ever worked with Brian McKenzie? Oh, yeah. Oh, yeah.

Right, Brian. So Brian's been playing around with breathing stuff for a long time. And there's probably different protocols. I know you just said before you train, you breathe. I do. I'm a weird guy in the corner. I know, but it's the same concept. So what kind of breathing are you doing?

I don't follow really anything specific. I just try to... There's a lot. There's endless reasons why I do it. And it's not every single session, but I would say at least 80% of the sessions, I will just go to the corner and just sit there. And it's creating space away from work and just actually like, okay, now I'm training.

I doubt that I'm like meditating. I doubt that I'm doing anything like overly special, but a pretty regular commitment to before I do anything really helps me like stay injury free it helps me be focused on actually being in the gym and then the i would say on a training side of things i like to think about like a full spectrum of where i'm at so if i can go from as calm as possible to having some sort of peak effort in my training that is going to create like the most value in the training session and then like back into, which is usually going from business to training to husband and dad and separating all those pieces with just like a little bit. That's a really good rhythm that I've been a part of in my own. I don't really talk about it too much because I don't know how special it is.

But I've been doing it for about three years now um where i just sit there and i think that watching my brain so another place that i do this is every night before i go to bed it's like when people are like oh i don't have time to meditate or i don't have time to breathe i don't have time to do all this stuff like everybody owns the five minutes before you fall asleep no one's talking in your bedroom no one's no one's bothering you at that time so um you can sit there and just slowly exhale like don't over complicate it don't worry about and you can just start to get practice watching your brain and there'll be nights where i'll get into that like five minutes

and i can tell that i'm stressed out or worried about something like that's like the anxiety time when people are very anxious is they they're in bed and then their sleep sucks and nobody's nobody's above this and i i know like i in the first five minutes of me laying in bed and like trying to just clear my mind so I can go to sleep, I'll know that I'm going to be up until 1 in the morning. Because there's something different about the anxiety level or the stress level or what's going on and the importance of work or family or whatever that moment is. But every night, I make a conscious effort to just breathe a little bit.

And every time I walk into the gym, assuming I'm not in a group class, and I don't want to like – the only times that I don't do it are when I'm in a group class and I feel like I would be the guy in the corner saying, like, look at me. Like, I have to do this before I do what you do. And I don't like being that person. But if I'm training on my own and I'm just lifting, instead of going right into stretching, i'll just sit there yeah and then your muscles calm down you're not bringing the tension into the workout you're not bringing the stress into the workout you just calmly enter a new space where you go work out

yeah i think so you touched on a couple really good ones there the re-centering before uh you train yeah and the re-centering and identifying the anxiety in bed so a lot of times when people are thinking about breathing then the head immediately just is full of all the shit that either is to come or on your mind it's good to it's important to basically acknowledge it hey yeah this is i'm stressed it's okay i'm stressed this is why i'm stressed the more that you're that breathing helps bring that to the surface so part of being able to get to sleep and get good sleep is identifying the things that would keep you awake. Is this going to affect me tomorrow? Can I handle it?

Yeah. You know, 99 times out of 100, you're probably okay. Yeah. And then you continue with the breathing. So you can find a cadence that works for you. Some people like five in, five out, ten in. Find something that is achievable and actually you you're seeing an a positive impact for yourself so it's it's going to be different i like mark devine's box breathing you ever done that yeah

where it's like like six in i don't know the numbers already pick whatever number you want but like six in hold for six six out like be fully exhaled for another six so you're just you're just going through this this rhythm of six seconds for each of the four phases. Just like you have four phases for tempo for lifting, you have four phases for tempo for your breathing. And then to me it's a very calming presencing effect whenever I do choose to do that. You really have to think about that box breathing 100%. You can't go autopilot at all. Yeah. I think one of the tough things about the breathing part is, too, is, like, the people that are at the top of the breathing world are, like,

they've, like, went and they were monks for five years. And then they came back and they were, like, we have this app now. Like, you should download this app. And if you haven't meditated for hours on end, like, you don't even know. Like, you don't have to go get all spiritual. If that's like something that happens down the line awesome but everybody can just lay in bed for five minutes and try to breathe in through their nose and slowly exhale that's really just at the heart of the

recovery your ability to just transition into sleep lower your blood pressure lower your heart rate and then move into it it's not like take two hours out of your day today to go on this spiritual journey to uncover all of the problems of your life. You don't have to do that. Just something a little bit every day is going to be way better than that two-hour journey. And it shows up. You sleep a lot better. And your scores show it. Do you guys think about nasal breathing only when you're training at all?

I don't. No. I haven't done that. I've heard people talk about it, but I have never done that. It seems to be an emerging thought. One of our good friends. In MMA, yes. Yes.

In MMA, all the time. Yeah, especially like boxing, kickboxing. That's how you get knocked out. You've got your mouth wide open, you hit the jaw, and then you're done for. So in MMA, certainly, but more of an aspect of the sport rather than I'm doing CrossFit or whatever and I'm just breathing through my nose for a different reason. Right.

You're not just taping your mouth shut before you go to sleep. We have a good – do you know who Kenny Kane is? I don't. He's another good buddy of ours. He's super deep into that, and he programs that stuff in his gym of like – He's actually quite close with Devine and Brian McKenzie. Yeah, and they do the testing of, like, take a big breath, farmer carries back and forth, count your steps,

how well you're recovering, all that. I remember doing some stuff with Brian a couple years ago in California, and it was effectively hyper-oxygenating yourself prior to a max effort. So it was 20 deep inhale, exhales, like as much as you could. I think it was, at that point, it was just all through your mouth. It was a pretty interesting one. And then it basically gave, if I was to hop on a rowing machine, I could go for two minutes at a wild pace, and then the wheels come off.

But, you know, just kind of interesting stuff. Yeah. The self-experimentation with breathing. And you say, oh, well, maybe I could do this. Do you guys work with XPT at all? We're talking to XPT. Yeah. Yeah.

XPT's, I would love to go out there with you guys. Have you guys ever done anything yet? Oh, I've been up to multiple days at Laird and Gabby's house. That is the coolest name drop of all time. I'm glad you threw it in. Laird and Gabby invited me to their house. That happened. No big deal.

That existed in my life. It's out there. It feels amazing. I've been up there twice. My wife, Sarah, actually went there prior to XPT existing, and Laird was doing that pool stuff. She was rehabbing post-Olympics trying to train for another, and that pool stuff took her and her pair partner just wild.

It would be very interesting. PJ is a really, really smart guy, and he works with a lot of MMA guys, and they're really pushing the breathing thing very hard. I think they're coming out with an app soon to just put some, like, programming and stuff together with it. But their whole... So the days that I went through it, Laird walks you through, like, an hour, 60, 90-minute long breathing session,

and then your whole body, you're like... If you really want to get into the breathing world, your whole life can change, but there's some really freaky stuff that you can do to your body with a lot of oxygen and then going straight from that breathing session straight into the pool so everybody's like super calm and relaxed and then you go into a place where you freak out if you've never done it before and then the ability to perform and stay calm and you're underwater and there's a whole different plane of movement

and how lifting weights underwater changes things. So it'd be very cool to hang out. Basically measure someone at the beginning of this and as they acclimate more and get more and more comfortable, their strain is going to go way down. Obviously, their heart rate data is going to be crazy. It would be very interesting to get in. Are you guys going to Hawaii or talking to them?

It's a different department question. I'd love to. I really want to go to Hawaii. I totally want to go in December. You should come. Yeah, come hang out. Hey, if we want to do this again, I'm in. You know I'm there.

We're definitely going to be heading out there in December to Kauai. Is that where they're at? Mm-hmm. They've got a big, big thing, and we're going to hopefully talk about training. That's awesome. That's going to be a great trip. We're going to bring our whoops, make sure that we document it all through strain scores. Yeah, I know Gen 3 just got released, and it's doing really well right now,

but for the future, what are some of the upcoming features or just pieces of whoop that you're excited about right now? You got anything you want to share about visions for the future? About where we want to go? Yeah. We just redid the whole thing and made all these. What's next? People are always like, now what's next?

That's how it always is. A new iPhone gets released. Hey, great. Okay, what's the next one? We're going to keep adding functionality to what we can do with the new hardware. So the new hardware is just a gateway to being able to connect all these different things and plug into different platforms. So people use Training Peaks.

It allows us to push into there. What we want to start getting into is similar to what you do right now kind of subjectively with your programming, but how can a coach or someone that writes a big training program program if you're green, yellow, red, and here's how you're going to scale appropriately. So if you are remote, there's no guesswork. You're making this based off of intelligent training and their body on that day. It's like an animal house.

When you have a gym one block from Fenway, there's going to be people that walk in the door that don't understand what snatch and clean and jerk are. Oh, does somebody just do that? Yeah, there was a guy out there that was like rapping, and the dog was like, get out of here. You don't belong here. So the more interactive we can make it, we want to keep giving people more and more feedback that is actionable. Yeah.

It started with data collection. Now we have all these data sets, and we want to get more granular with it. So some things I know that are pretty cool coming out are, let's say the drinking question. Hey, did you have drinks? Now it's not just going to be yes or no. If it's yes, then it's going to be what did you have? And then effectively a sliding scale. So you're going to learn about, hey, beer really messes me up.

Or I can drink tequila all night. Things like that. The best feedback ever. It says I can drink tequila all night long. I'm good. But we want to start doing that. So it's not did you take sleep medication, did you take melatonin, CBD, like you mentioned, magnesium, some other supplement,

so you can see those effects as opposed. People want more and more. They have the taste, and we want to give that to them. We want to keep getting deeper and deeper for those people that engage with it. Is that something that you guys are putting those questions in there? Like the CBD question or the drink question? Or is that something where the users themselves can enter their own things? Like if I want to put in there that I could have gotten out without thinking of any reasonable thing.

So you mentioned CBD. If I said that I smoke weed before bed or something like that, like, I can input whatever I want. Is that type of thing? That's the point we want to get it to. Yeah. We've kind of spoken with very engaged users and people that have been on for a long time just to see their feedback on certain user inputs

they'd like to see. So big things that have come up have been those four I mentioned, like CBD. We probably should throw in a marijuana question in any form. I'd love to know if I slept better after I have sex. Like if I have sex and then go to sleep, I'd love to know, do I really sleep better? I feel like I do.

We used to have that, and then it went to shared bed, and now it's going to be, did you have sex? There's a huge difference between shared bed and sex. Yeah, well, that's why we... Doug and I shared a bed last night. True story. Shout out to Verb. One king.

One king. Yeah, we want to see the difference between sex, masturbation, and then that could be separate from sharing a bed. Right? Totally. Yeah, we want to see the difference between sex, masturbation, and then that could be separate from sharing a bed. Right? Yeah. Totally. Yeah. You know, not everyone shared bed, masturbated, didn't even wake them up.

What was your sleep score last night? Mine was great. That's why you just cranked out that workout. Man, dude, you have a meeting right now. We have to kick you out of here. You have to do your thing. We're just getting into the good stuff. Where can people find you and Whoop?

Whoop, whoop.com. We're all over the podcast. Hit us up. We're here. We're here for you. Awesome. Dude, you want people to know where you personally are on the Instagram? Where I personally am?

Oh, I was at the end of that Buttery Bros video at Lombardi Michael. Shout out to the tag. I want to get on a Buttery Bros video. How do I do that? It's so well edited. They're so pro. Yeah, they do a great job. Whoop.com.

We're all wearing them. We love them. I do love it. I really, really enjoy it. Oh, yeah. Brand new colors launched. Just launched. If you like the new ProNet band, there's amazing new callers that just launched.

Perfect for end of summer, beginning of fall. Can be some really, really cool stuff coming in the band's strap department. I love it. Doug Larson. You bet. Find me on Instagram at Douglas E. Larson. OneToneChallenge.com. I'm Anders Varner.

At Anders Varner, we're the Strut Collective. At Strut Collective, we'll see you guys next Wednesday. That's a wrap. If you're in Tahoe, come see me, Squaw Valley. Spartan World Championships this weekend. The Spartan World Media Fest. Got some talks. Got some panels.

It's going to be radical. And once again, our sponsors at Organifi.com. Forward slash shrug. Save 20% on the green, the red, and the gold juices. Also all the proteins and stuff they have. Whoop.com. Use the coupon code shrug to save $30 on a 12 or 18 month membership. And Savage Barbell.

Savagebarbell.com forward slash shrug to save 25%. Friends, next week we'll be back. Wednesday. Can't wait to hang out. Have a good week.