When my older daughter began utilizing a Whoop device to monitor her training and recovery for her college ski team, I quickly found myself grappling with Whoop envy. For those unfamiliar, the Whoop is a cutting-edge wearable gadget that meticulously tracks various metrics, including your resting heart rate, sleep stages (light, deep, and REM), heart rate variability, and respiratory rate. Each day, it provides several scores assessing recovery, sleep quality, and stress levels. A green score indicates optimal health, yellow suggests moderate levels, and red signals that your body is exerting effort to recover but may require additional rest.

Given my passion for data, especially regarding my own body, the Whoop seemed like the perfect fit. With an extensive background in studying the human body during medical school and using metrics such as heart rate and respiratory rate to guide patient care in the ER and ICU, the idea of tracking my own physiological data daily was exhilarating. I promptly signed up, installed the app, and slipped the device onto my wrist. It has proven to be every bit as fascinating as I anticipated, providing insights into my health I never thought possible.

Having worn my Whoop for over a year, I’ve gleaned invaluable insights about my body. Although these insights may not apply universally, I believe many people can relate to them. The revelations I gained from my Whoop experience may not be groundbreaking, but having solid, quantifiable data has transformed my understanding from mere theories into undeniable truths. Here are the seven most significant lessons I’ve learned from using the Whoop device to enhance my health and well-being. 

Whoop Insight #1: Understanding the Negative Impact of Alcohol on Your Body

Let’s address the elephant in the room. I won’t sugarcoat it: alcohol has detrimental effects on your body, regardless of the amount consumed. Each time I indulge in alcohol, its adverse effects are glaringly evident in my data. My sleep quality deteriorates, my heart rate variability decreases (higher values are preferable), and my recovery score plummets the following day. This impact is particularly pronounced if I also engage in a strenuous workout on the same day. As a physician, I’ve long been aware of the health risks associated with alcohol, but seeing the precise physiological consequences laid out before me has significantly altered my relationship with it. I now consciously take three to four nights a week off from alcohol and typically limit myself to one serving on the occasions I do drink. It is all too easy to fall into the habit of having one or two drinks nightly, but after witnessing the repercussions on my cardiovascular health, I can no longer justify that level of consumption. My body works tirelessly for me daily, especially given my active lifestyle, and I owe it to myself to respect that. Additionally, considering my family history of atrial fibrillation, I’m further motivated to limit my intake compared to my relatives who struggle with this condition. (There is a clear connection between alcohol consumption and atrial fibrillation.) In the screenshot below, you can see my recovery scores after consuming alcohol on Thursday, Friday, and Saturday nights, where the subsequent scores were consistently yellow or red.

Whoop Insight #2: Timing Your Alcohol Consumption for Optimal Recovery

While I may indulge in a few drinks each week, I’ve made significant changes to my drinking habits. Although regular consumption isn’t the healthiest choice, I genuinely enjoy the social aspect of sharing a drink with friends and take pride in crafting the perfect cocktail! I’ve noticed that when I cease drinking by six or seven o’clock and switch to hydrating with water or electrolytes, the adverse effects on my Whoop scores are significantly lessened. There have been occasions when I’ve enjoyed a cocktail or a beer early in the evening, and my recovery scores remained green the next day. However, if I consume more than one drink or continue drinking past 7 pm, the chances of achieving a green score drastically decrease. As I write this, I’m savoring the warmth of the (one) margarita I had at the airport bar before boarding an early evening flight to LA. I’m curious to see how it affects my scores tomorrow!

Whoop Insight #3: The Rigorous Nature of Intense Cardio Workouts

Growing up during the Jane Fonda fitness era, my routine emphasized cardio above all else. Even on days I lifted weights, an hour of cardio always preceded it. After a year of wearing my Whoop, I’ve identified a clear trend: my recovery scores dip significantly following intense cardio sessions. This means, unsurprisingly, that my heart is working exceptionally hard and requires ample recovery before I engage in another strenuous cardio day. Consequently, I’ve shifted my routine to alternate between cardio and strength training days, allowing me to achieve green recovery scores more consistently. On occasions, such as our family’s annual cross-country ski trip, when I choose to do multiple hard cardio workouts in succession, I’m fully aware that my recovery will be adversely affected, but I accept that challenge from time to time. 

Whoop Insight #4: The Body’s Incredible Ability to Heal Itself

This may not be groundbreaking information, but the first time I encountered an alarmingly low recovery score in a stark shade of red on my app, I feared I had inflicted irreversible damage—similar to receiving that one C in college that haunts your GPA. However, it turns out that with just one day of proper hydration, nutrition, and rest, I could elevate my Whoop score back to an impressive A+! This dramatic fluctuation in my recovery scores reinforces the idea that when we nurture our bodies, they respond positively in return. Fortunately, our bodies do not tend to hold grudges, as long as we avoid frequent abuse.

Whoop Insight #5: The Power of Quality Sleep and Understanding Its Variability

You know those restless nights where it feels like you’re tossing and turning endlessly, dealing with a fussy child or pet, stressing about work, or simply grappling with existential thoughts? I’ve often been astonished to discover that even on nights I perceive as dreadful, I still manage to attain 70-80% of the sleep my body craves, which isn’t too shabby! While achieving a perfect sleep score of 100 brings me immense joy, it’s comforting to realize that even on nights I deem catastrophic, I still manage to capture some valuable ZZZs. To help improve your sleep quality, here are my top ten tips for better sleep.

Whoop Insight #6: The Profound Benefits of Meditation for Stress Management

I was already aware of the extensive medical research highlighting the myriad advantages of meditation, but witnessing its effects through my Whoop device has been enlightening! Recently, Whoop introduced a Stress Monitor feature, allowing users to observe their stress levels fluctuating throughout the day. Stress tends to rise during exercise, while tackling household chores, or even experiencing minor mishaps, such as stepping in dog poop while juggling multiple items and racing against the clock. However, meditation provides a remarkable reduction in stress levels. My ten to twenty minutes of meditation each day consistently yield my lowest stress levels, reinforcing the value of this practice. On days when I feel reluctant to meditate, I remind myself of the physiological benefits, prompting me to sit down and engage in the practice, regardless of my mental state. Here’s how I got started with meditation—it’s more accessible than you might think!

Whoop Insight #7: Understanding How the Menstrual Cycle Affects Recovery

Gentlemen, brace yourselves: the data is clear. The days leading up to menstruation are physiologically distinct, and the numbers don’t lie. I can now recognize the telltale signs that my period is approaching, as my recovery scores take a noticeable hit. Although my training regimen doesn’t necessarily require me to adjust workouts based on my cycle, observing these patterns has encouraged me to be kinder to myself during those challenging days leading up to my period. My recovery tends to decline about 3-4 days prior to menstruation but rebounds quickly once it begins, although I acknowledge that this experience may vary for other women. In the screenshot below, you can see that I started my period on the 6th of the month.

As I wrap up this discussion, there’s a question that inevitably arises: should you choose a Whoop or an Oura ring? I haven’t personally used an Oura, so my insight may be limited, but here’s what I’ve learned from conversations with Oura users.

• Oura may provide slightly better tracking for menstrual cycles and fertility planning.
• Whoop may excel in tracking athletic performance and recovery metrics.
• You can charge the Whoop while wearing it, whereas the Oura needs to be removed for charging.
• If wearing a ring while you sleep is bothersome, opt for the Whoop. Conversely, if a watch during sleep is uncomfortable, go for the Oura.
• And for those wondering, while the Apple Watch is adequate for tracking data, it doesn’t measure up to either the Whoop or the Oura.

I hope this information aids you in deciding whether a device like the Whoop can enhance your journey toward a healthier, happier lifestyle. If you have any questions or need further insights, feel free to send me a DM on Instagram!

* The next day, my Whoop score was yellow, with a recovery of 50% and an HRV of 53. The effects of one drink and a night in a less-than-ideal motel room resulted in a sleep score of 78%, which reflected in my data.