What's up folks? Welcome back to the Whoop podcast where we sit down with top performers,

really figure out what the best in the world are doing to perform at their peak.

I'm your host Will Ahmed, founder and CEO of Whoop. We're on a mission to unlock human performance.

Okay, this week's episode, Woop, SVP of data science and research, Emily Capitalupo, is here to

answer your questions. That's right. We have another listener question episode for you. We've seen several questions in our inbox about sleep, recovery, creatine, many other things. So Emily is here to answer your questions. She gets into supplements and the impact on sleep, how to maximize your sleep as a shift worker, the correlation between sleep

and HRV, how late night meals impact sleep. Spoiler, at least for me, not good. And a few questions

around creatine as a follow-up to a recent episode with Dr. Darren Kandau.

A reminder, if you have questions you want to see answered on a future podcast, email us,

podcast at whoop.com, call us 508-443-4952.

And without further ado, here is the talented Emily Capital Lupo.

Hi, everybody. Emily Capital Lupo here, SVP of data science and research at Woop. And I am here for a very fun podcast answering questions that you are amazing listeners

provided. So we're just going to cover a wide variety of topics and I'm just going to jump in. Our first question comes from

Jose. He's looking to learn more about sleep supplements and sleep disruptions. So he wrote,

what melatonin dose is recommended and what's the best timing? This is a really common question.

We get it a lot. I think first off,

before I answer the question, it's important to note that I am not a medical doctor. I'm certainly not your medical doctor. You should talk to your doctor before taking any supplements. Generally,

people take anywhere from 2 to 5 milligrams of melatonin and they find that they get

the effect that they're looking from in there and taking lots more than that can make you

feel groggy or just make your pee more expensive because it doesn't do anything.

If you've never taken melatonin, generally it's a good idea to start on the lower end,

see how that does, and then increase the dose

from there. Melatonin is considered to be a safe supplement. There are very few side effects. So if it's

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