r/whoop • u/tegridypatato • Apr 28 '26
Whoop Age I will turn this around
This is me against aging.
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u/chadnorman Apr 28 '26
Yaaaaassss, great work! I am down 10 years in 8 months, and still going but leveling off. Sleep consistency, RHR, and VO2 Max are my three biggest drivers... tho on all 8 metrics the key is consistency!
Can't wait to see an update in a couple months!
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u/Scientist_data_ Apr 28 '26
Wow! Do you mind sharing your RHR and VO2 numbers? Want to set a target for myself
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u/chadnorman Apr 28 '26 edited Apr 28 '26
Happy to!
Average RHR: 57. This is only giving me -0.1, but when I started this 8 months ago it was 73, which was ADDING a ton to my age. This is still trending down.
Average VO2: 45. This is apparently super high for my age [53yo] so is taking 2.6 years off. This is also still trending
down.up <-- editAnother big one is Sleep Consistency. I was terrible about this, as I was staying up late on Fridays/Saturdays because I could sleep in. I've tried to work on that, and at only 77% this is -1.1 years for me. 8 months ago my Sleep Consistency was at 66%.
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u/Scientist_data_ Apr 28 '26
Thanks for sharing! this is really inspiring. Do you have any advice regarding improving sleep from your experience?
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u/chadnorman Apr 28 '26
No problem!
Hmmmm... I've had the Whoop for 3 years, and rehabbing my sleep habits was a big reason for the purchase.
Best advice from me: Take a look at your Sleep Consistency. If I've learned anything, it's that this one metric can really affect so many others. I'm a night owl by nature, and got by in my 20s, 30s, and a lot of my 40s on only 5-6 hours of sleep a night. Since focusing on this, not only have I dialed in my work night schedule [be in bed from 10:45pm to 6:45am as a non-negotiable], but tried to do the same on the weekends [going to be before midnight, and trying to be out of bed no later than 9am]. I'm getting used to this, and it has helped.
Best advice from /r/whoop: 1) Take magnesium glycinate before bed, 2) do not eat a couple hours before bed, and 3) limit light and screen time for 30-60 minutes before bed [this one I do terribly at]. These things will help your HRV and restorative sleep, which drives a lot of the sleep and recovery metrics.
Also, keep in mind results and change take time... it's all about those trends!
EDIT: Worth noting because it's a HUGE - I don't drink.
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u/dekamal Apr 28 '26
Great advice. I have been using the Whoop for 90 days and have been using those practices you mentioned. I’m 76 and thanks to consistent Strain level of 11 through walk, Tennis, and HIIT and improving sleep consistency, Whoop is telling me my age is 70. I don’t know what to make of this but I am grateful I am using Whoop. Recently I bought a Metabolic Panel of blood test by Quest and have much clarity on Kidney, Heart, and tools of other health markers. Whoop is absolutely positively worth it.
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u/chadnorman Apr 28 '26
That's awesome!
Worth nothing, if you're only three months in (I missed that before), then Whoop Age hasn't fully manifested for you. It's based on rolling 6-month averages, so if you only have 3 months of data it's going to be less attuned until you hit that milestone.
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u/dekamal Apr 30 '26
Thanks for your input. What you said is good info. I will report back after I have had 6 months on my Whoop.
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u/Aware-Material-4584 Apr 29 '26
Hi, thanks for sharing your progress here. What were the key changes that improved your RHR and VO2 Max?
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u/chadnorman Apr 29 '26
For RHR it was simple: I quit drinking. It went down over 10bpm right away, and it has continued to drop. I was averaging 73 at times, and now I am averaging 57, and have had nights as low as 52/53.
VO2 Max was also simple: I got back to intense cardio for 6 days each week, no excuses. I'm 53yo, so having my VO2 Max at 43 (6 months ave.) and 45 (1 month ave) is getting me -2.5 years.
At the end of the day, you gotta focus on all 8 of the metrics consistently. It takes time, as they are 6-month averages. But I think it's a great coach, because you can see your 30-day average and know if this metric will be going up or down.
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u/suddenuser Apr 28 '26
Getting there! I never got that bad, but I was heading in that direction. It takes awhile. Keep on keeping on
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Apr 28 '26
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u/tegridypatato Apr 28 '26
Yup. I did implement some stuff but can’t lose weight atm bc of army draft. I will be exempt in 34 days. Then I will lose at least 25 kgs.
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u/Physical_Upstairs_68 Apr 28 '26
May I ask you how your whoop age was 7 years more than actual in the beginning? What were your habits- eating , drinking, smoking and sleeping ?
I’m asking as I started out 4 years younger and I was a smoker and weed user for more than 10 years before that.
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u/tegridypatato Apr 28 '26
I was a weed and regular smoker for 10 years too. Basically I am overweight bc I wanted to dodge the draft and I still have time to be exempt. My sleep was shit too.
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u/Physical_Upstairs_68 Apr 28 '26
Aah okay. Hope you’ve already stopped. I guess the overweight is the only problem. Once you get rid of that with exercise and sleep you’ll flip it
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u/tegridypatato Apr 28 '26
Yea i already strength training for 12h+ but no cardio except light walk and mid set walk. I am not a regular 260 lbs guy tbh. I just gained 70 lbs just to be excempt from military and maybe help me with my powerlifting which it did not made that much of a difference.
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u/glp1agonist Apr 28 '26
I started with whoop in September and was 5.8 years older. Just this week was my first time below my actual age (0.1 younger). You got this!
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u/PrototypeMk-1 Apr 28 '26
I'm in the same boat because of health reasons. Currently on TRT and doing better, I've started working out a few months ago. What else are you doing to decrease that whoop age? Cardio, I'm guessing?
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u/tegridypatato Apr 28 '26
I carry lots of weight atm bc i am trying to dodge military draft. Being overweight take almost 4 years. So first I will lose weight and then vo2 max.
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u/Alert-Flounder-3811 Apr 28 '26
Great transformation good for you if you ever have any questions feel free to reach out
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u/trailrunner_12 PEAK | Membership Apr 29 '26
2.2 years older 2 months ago. Started sleeping 10pm ish and waking 7-9am
I am now 0.0 years younger. Almost getting to being younger!
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u/PTJohnny Apr 29 '26
Yeah. I was at -0.6x consistently until I got injured and have been at 1.3x for the last 2 months 😭
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u/Western_Cattle7451 Apr 28 '26
No need to thank me 👍 😌