Michael Phelps, the most decorated Olympian of all time with 23 gold medals, is facing a battle far different from the pool.
He’s fighting for the future of American swimming—and he’s not holding back.
In a recent candid conversation on the Whoop podcast, Phelps opened up about his frustrations with USA Swimming, his ongoing mental health journey, and what it really takes to become your own superhero.
The revelations are eye-opening, especially for anyone who cares about Olympic sports or personal wellness.
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The USA Swimming Problem That Won’t Go Away
Phelps didn’t mince words when discussing the state of USA Swimming. According to him, the organization has failed its athletes for decades—including during his own storied career.
I don’t think USA Swimming did everything that they could have done to help us be our best. And if I’m saying that and I’m feeling that, that’s a problem.
The swimming legend revealed that he’s been trying to create positive change for years, only to be repeatedly shut down. He’s even been told by leadership that he doesn’t know what he’s talking about—despite being the greatest swimmer in history.
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Shocking Treatment of the World’s Best
Perhaps most shocking are the specific examples Phelps shared about how he was treated. Going into the 2008 Olympics, he was turned away from the training room when therapists were sitting idle.
I got turned away from the training room to get treatment going into 2008. There were a bunch of therapists just sitting there not doing anything and they said, ‘We’re not working right now.’ So, I had to leave and not get treatment.
His logic was simple and devastating: if this is how they treated their star athlete, what was happening to everyone else?
The issues extend beyond poor treatment. Phelps pointed out that athlete stipends haven’t increased in over a decade—still sitting at just $1,750 per month for top performers. Swimming participation has dropped 8-10% in the last eight years, and it took USA Swimming a staggering 372 days to find a new CEO.
A Father’s Heartbreaking Decision
The situation has become so troubling that Phelps made a stunning admission about his four sons.
I don’t want my kids to swim. Like for me going through what I went through in 20 plus years in that sport, I would never want them to go through what I went through with USA swimming.
This statement carries enormous weight. When the most successful swimmer in history doesn’t want his children in the sport, something is fundamentally broken.
Phelps emphasized that his criticisms aren’t personal attacks—he’s fighting for transparency, accountability, and putting athletes first. With LA hosting the 2028 Olympics, he’s concerned about the lack of leadership and preparation.
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From Pool Domination to Mental Health Advocacy
Beyond his advocacy for swimmers, Phelps has become increasingly vocal about mental health—a topic he once avoided entirely.
He openly discusses his struggles with depression and anxiety, describing days when he doesn’t want to get out of bed and the room feels like it’s shrinking around him.
I’m somebody who deals and struggles with depression and anxiety. If I can take care of my mental and my physical health the same exact way, then I can become my own superhero.
The Tools That Keep Him Afloat
When those difficult days arrive, Phelps has developed specific strategies to cope:
- Cold plunging: Forces him to be present in the moment
- Talking openly: With his wife, therapists, or friends—no matter how uncomfortable
- Exercise: Particularly weight training when he’s frustrated
- Journaling: Recording both positive and negative thoughts to track patterns
He’s also built men’s support groups with other high-profile athletes including Jay Glazer, Andrew Whitworth, Mark Kerr, and Dwayne Johnson—all of whom have dealt with mental health challenges despite tremendous success.
Redefining Success Beyond Medals
During his career, Phelps saw only an athlete when he looked in the mirror—someone with goggles and a swim cap, not a complete human being with feelings and emotions.
Now, his definition of winning has evolved dramatically.
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I don’t compartmentalize. I don’t shove things down. I’m able to talk about the things that I’m struggling with. That’s a win.
This shift represents a profound transformation—from viewing himself solely as a competitive machine to embracing his full humanity, including the parts that struggle.
The Science of Superhuman Performance
Phelps credits much of his dominance to obsessive attention to recovery and data—long before it became mainstream.
During his competitive years, he aimed for a specific sleep benchmark: 20% REM sleep and 20% deep sleep every single night. When he hit those numbers after 8-10 hours in bed, he knew he could train at maximum intensity.
Recovery Rituals That Built a Legend
His recovery routine was extensive and ahead of its time:
- Ice baths created from 50 bags of hotel ice
- Regular blood panels 3-4 times per year
- Monitoring cortisol, testosterone, and iron levels
- Consuming 8,000-10,000 calories daily to maintain fighting weight
- Strategic napping to complement nighttime sleep
He went six years without missing a single day of training—a feat of both physical and mental endurance that he credits for his competitive edge.
Nobody will beat me. And that’s why I went six years without missing a day because no one else ever did it.
Preparation for Everything, Including Disaster
Coach Bob Bowman prepared Phelps for any scenario imaginable—goggles filling with water, suit tearing, cap ripping. This mental preparation proved invaluable when Phelps famously won gold in the 200m butterfly at the 2008 Olympics despite his goggles completely filling with water.
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He couldn’t see for the final 175 meters but still touched first and broke the world record.
His visualization technique involved “playing tapes”—mentally rehearsing races three different ways: how he wanted them to go, how he didn’t want them to go, and how they could go. This ensured nothing would emotionally derail him on race day.
The Future of Swimming and American Dominance
Looking ahead to the 2028 LA Olympics, Phelps sees both promise and concern. He believes emerging stars like Leon Marchand and Summer McIntosh will dominate multiple events, following in his multi-race tradition.
However, he worries about USA Swimming’s leadership vacuum going into a home Olympics.
The lack of leadership that we have going into an LA Olympic Games when the last couple Olympics haven’t been that successful worries me.
He’s particularly impressed by athletes who aren’t afraid to chase what seems impossible. Marchand recently broke Phelps’ last standing world record—the 400 IM—and Phelps believes he could break the four-minute barrier, a feat nobody else is even contemplating.
Technology and Recovery Changing the Game
Phelps attributes the rise in performance across all sports to advances in technology, preparation, and recovery methods. What he pioneered with ice baths and sleep optimization has now become mainstream through tools like wearable technology, advanced blood testing, and recovery modalities from Normatec compression to infrared saunas.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
With technology in all sports and with preparation, with recovery, we’re now able to see records or feats that we never thought we’d see.
Life After Gold: Fatherhood and Purpose
Today, Phelps finds his greatest fulfillment in being a father to four boys: Boomer, Beckett, Maverick, and Nico, ranging from 18 months to nine years old.
He marvels at how different each child is despite coming from the same parents. He coaches soccer, helps with baseball, and teaches them the mental tools he learned through decades of competition.
His advice to young athletes dealing with nerves? Nervousness comes from excitement, and both disappear with proper preparation.
While he won’t coach his kids in swimming—he’s adamant about finding them external coaches if they choose the sport—he’s passing along life lessons about preparation, mental resilience, and the importance of taking care of both physical and mental health.
A Mission Bigger Than Medals
Phelps has found purpose in mental health advocacy, particularly after looking “suicide in the eye” himself. With suicide rates continuing to climb, he’s committed to helping people get the care they need.
23 time gold medalist. That’s not who I am. I’m a human. And I want to leave the world a better place than when I first came on it.
His message is consistent and powerful: it’s okay not to be okay, but you don’t have to face struggles alone. Taking small steps each day—even getting just 10-20% out of a difficult day instead of zero—counts as progress.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Phelps continues to prioritize his own wellness through consistent monitoring of sleep, recovery, and mental health. He maintains many of the habits that made him great while adapting them for longevity rather than competition. His focus has shifted from winning gold medals to becoming the best version of himself—his own superhero, as he puts it.
The swimmer who once saw only goggles and a cap in the mirror now sees a complete human—gray hairs, beard, and all—and he likes who he’s become.
