This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Dr. Gina Poe, neurobiologist and expert in REM sleep and memory consolidation. Together, Dr. Holmes and Dr. Poe unpack what actually happens when you’re asleep and why sleep is essential not just for memory, but emotional resilience, longevity, and high performance.
This episode breaks down the different stages of sleep and how they reshape the brain, regulate the nervous system, and actually clean the brain. Dr. Holmes and Dr. Poe provide insight on daily habits to optimize sleep quality, including timing, exercise, and stress regulation.
(00:23) Introduction to Dr. Gina Poe
(00:58) Dr. Poe’s Journey to Sleep Research
(06:58) Sleep Timing in Relation to The Body’s Physiological Rhythm
(12:29) Sleep Pressure and Melatonin Production
(14:52) REM Sleep Reshaping the Brain Each Night
(21:03) Effects of Short Sleep Cycles
(30:17) Relationship Between Skipped Sleep Cycles and Neurodegenerative Disease
(31:36) The Importance of Sleep Spindles & Exercise on Sleep Performance
(40:46) How Sleep Spindles Change Over A Lifespan
(43:44) Daily Practices That Promote Healthy Sleep
(49:15) Shift Work, Sleep Cycles, & Human Growth Hormone
(55:01) Metabolism and Sleep Cycles: What Happens To The Body’s Energy Storage
(59:21) Dr. Poe’s Dream Sleep Study
(01:01:09) What Healthy Sleep Looks Like
(01:05:38) Rapid Fire Takeaways
Dr. Gina Poe:
X
Related Episodes:
The Science of Stress & Sleep For Optimal Performance with Dr. Bill von Hippel
How to Sleep Better with Dr. Shelby Harris
Follow WHOOP:
Follow Will Ahmed:
Follow Kristen Holmes:
Follow Emily Capodilupo:
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.