Podcast 333: The Relationship Between Exercise, Sleep, and Recovery with Josh Leota 


WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo sits down with sleep and circadian scientist Josh Leota to break down the latest WHOOP study on how intense exercise and timing affect sleep — and how sleep, in turn, influences your ability to train.

Josh shares his insights on two major peer-reviewed studies that used WHOOP to analyze sleep and physical activity. The research states that the closer to bedtime you train, the more your sleep is affected. Whether you're an early bird, night owl, or somewhere in between, Emily and Josh offer science-backed strategies to optimize both sleep and physical performance, without sacrificing either.

Chapter Episodes

0:33 - Introduction to Josh Leota’s partnership with WHOOP

2:43 - The effects of high intensity training on circadian rhythm

5:05 - Rapid fire questions

6:06 - Do late night workouts affect sleep quality?

10:44 - The Hawthorne Effect: What is it and why is it important?

12:57 - How do sleep patterns predict next day performance? 

17:32 - What happens to exercise when sleep cycles are disrupted?

23:47 - Why when you train matters

30:21 - How to optimize sleep and exercise as a busy individual

33:26 - Advice & practical takeaways from the study 42:59 - What’s next? Foreshadowing future WHOOP studies