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Cristiano Ronaldo's Secrets to Longevity and Peak Performance | WHOOP | YouTubeToText
YouTube Transcript: Cristiano Ronaldo's Secrets to Longevity and Peak Performance
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Core Theme
The conversation highlights the critical role of consistency, routine, and smart recovery in maintaining peak physical and mental performance, especially as one ages, emphasizing that prioritizing health is essential for long-term success and quality of life.
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When you are younger, you think you're
going to have power forever. You think
you are unbreakable. But in football,
the demands physically it's a lot. So
you have to manage that. You have to be
smart. If you're training 2 hours, you
have to recover 2 hours. The most
important thing is to have a routine. I
know if I sleep good, if my recovery is
good or not. But of course, with the
Whoop, you are 100% sure. Our newest
launch. It's our Whoop medical grade
product. This is amazing. In my opinion,
it's one of the best device ever in
terms of health span for your body, for
your mental strength is worth it. Make
effort in your health. If you want to
achieve success, it's the only way.
Great to be with you, brother. Thank
you. Thank you. So, uh this is an
exciting moment for us because, uh today
we're going to reveal to you the Whoop
MG, which is a technology I've been
building for 13 years. Wow. But is our
newest launch. It's our Whoop medical
grade product. Top. It's about uh 7%
smaller and it also has a 14-day battery
life. Wow. Three times the battery life
before. We're coming out with a feature
called health span which is going to
tell you your Whoop age. Whoop did all
this work to essentially assess based on
your behaviors, your performance, your
physiology, what is your actual
physiological age versus your biological
Yeah. What does it say?
So, it says you're 28.9. Yes. That's
amazing. 12 years younger. Your oop age
is lower than your chronologic age.
Slowing excellent elf. Continue your
health behaviors. So does this mean that
I'm going to play 10 years more
football. We'll go through the different
behaviors within your Whoop age. So here
you can
scroll. If you scroll up, you can see
each of the different statistics and how
those are affecting your Whoop age. So,
we'll start talking about them now
because I really want to get into some
of your habits that drive uh your Whoop
age. So, let's start with um your steps.
Your steps are making you almost a year
younger. Okay. So, you're getting on
average 17,000 steps a day. Does that
sound consistent with your behavior and
your training? It's the way I live my
life. You know I'm always move uh not
only for football but my daily life too
spend time with my kids to play with
them to have another
activity aside of football. Yeah. So
make me move a lot. Don't surprise me
because I'm I move a lot too. And your
hours of sleep, you've got 70% sleep
consistency which is pretty much the
recommended level. Um, you're getting
seven hours and 15 minutes of sleep.
Talk a little bit about your sleep
routine. No, for me probably sleep is
the most important tool that I have
because it's the only moment at the day
that you can recover
uh and settle everything. Yeah. So for
me a great night of sleep it's the most
important thing that probably we have in
a life in terms of health span to
be consistent in the time that I go to
the bed and the time that I wake up
right I mean like example I go bed
around 112 112 there and wake up 8:30 8:30
8:30
8:45 it's my routine. I don't like when
is when we travel or when we we have
games at the night. So the body is like
shaking a lot at the night. So the
quality of sleeping it's not the same.
But you have to balance
that to don't make too much difference
in in my sleeping time. For example, now
I try to do it the same, but maybe I'll
go one hour late to the bed and I wake
up one hour late as well. So I think the
balance is not too difference. For
example, for you coming from US, yeah,
the time zone is completely different.
You are here in Saudi for you is more
difficult, you know. But I think it's
the most important thing. It's the
consistence. Yeah. Yeah, if your
consistency is good, nothing going to
have big influence in your health in my
opinion. And when you travel
internationally or you go over, you
know, five, six, eight hours of a
different time zone, what do you like to
do to usually I'm not do that? Yeah. But
if I have to do it,
it's a small amount of time. I'm not
going to spend for example in US
or big tours what that we do in a
preseason in China or or Japan whatever
it's the way that you can adjust you
know but when I'm travel I do the long
journeys I'm never been there more than
four or five days so for me it's not
it's not a big deal I have
uh opportunity to be and work in the
zone that I feel comfortable. But if if
that happen, I know the way to don't
shake too much the body. Cristiano, age
40 versus age 25. Did you know that
sleep was that that important when you
were younger? So you've always been when
you are younger, you think you can
you're going to live forever. You're
gonna have power forever. You think you
are um unbreakable. But by the
age and I have a great example in the
football because it's the football it's
the demand physically and phys and body
it's a lot. So you have to manage that
you have to be smart and um do things in
a different way. So I learn with the
time, I learn with the with my
experience and um I
adjust by year uh the demand of the
body. To answer your question, when you
have 25 is not the same when you have
30s, especially in a football or eye sports,
sports,
but I'm still feeling good. Uh and I
priorize recovery and the sleeping. What
have you noticed from using Whoop to
improve your recovery? As I told you,
not just because we are a partner of
this great company and great tool in my
opinion. It's like a doctor you have in your
your
doctor on your wrist. Yes. With Yeah.
And for me it's amazing because you can
control a little bit better. But
sometimes it's funny because the people
that surround me all the time and
uh physios and our physiology they say I
know I don't need sometimes to look the
the oop to know how I feel. Yeah.
Because it's many years of experience,
many years of playing high
level and I know how I feel. if I sleep
good, if my recovery is good or not. And
for me, it's very helpful that I have
this device and the new one in my Yeah,
the new one looks good, too. The you
have a few behaviors that seem to really
improve your recovery. You track these
in the Whoop Journal. So, uh,
compression therapy, when you log doing
that, it actually has up to an 11%
increase in your recovery. What What do
you do with compression therapy? I think
it's another tool that you can help him recover.
recover.
if you have uh and you saw because
you've been in my house two times and
you saw that I take care a lot of my
recovery because I think the way you're
training if you're training 2 hours you
have to recover two hours if you're
training 3 hours you have to recover 3
hours uh I have a company that we have a
few tools as well recovery tools that
help me a lot not only that way but we
have Creos sport for example that they
pressure your muscles and in the same
time make few uh joints and muscles cold
um and helps a lot. I felt that it's a
great tool to recover. I have many tools
that help me to be in a good recover to
be top to be in the top level.
Cryotherapy increases your recovery by
7%. Cold shower increases it by 4 and
a.5%. So clearly doing cold therapy is
helpful for you. is a great tool that
people should understand that many
people in the world they have
misunderstanding that cold is not good
if you take cold showers or if you do it
ice bath that you're going to be with a
fever which is is completely wrong it's
the opposite more often you do that less
sick you will be totally so but I
understand that people have this
misunderstanding because even my my wife
and my kids that when the kids go around
the house
with without shoes, ah, be careful,
they're going to be sick. No, it's not.
It's the opposite. But I understand step
by step with a good example. Um, I think
people start to change the mentality
that cold is a great tool. So, back to
you being 28 years old on Whoop. Your
resting heart rate is 44 beats per
minute. And in fact, in the last 30
days, it's been closer to 40. So, this
is giving you essentially two years
reduction in your age. I'm curious, are
there things that you find that help you
uh calm your nervous system or lower
your heart rate?
Yes. uh it's another way of recover and
especially it's curious
that I say to do my teammates yesterday
that I feel in
peace when I arrive in home every time
when I go away of home I don't going to
say that I feel nervous because not but
I feel
that my low stress is not the same not I
or down but it's average but when I
arrive in home my day is completely
different. My heart is different and a
part of that I have with I am with the
people who I like it and then I can
recover and be in my world with peace to
do with my sona alone
uh my call therapy my machines to be
with the family I think it's moments
that make my stress very low and I think
part of that is the heart They show that
I'm completely low stress. That means a
lot because
uh means that you make your body and
your mind calm. I think helps to the to
the heart a lot. Obviously, exercise is
a big part of your life. You spend close
to uh 10 hours a week training uh and
and then an additional and and that's in
heart rates zones one to three. and then
in four to five you're spending another
hour. So all of this from a Whoop age
standpoint is bringing your age down.
How do you balance um sort of cardio
training or sprint training with
endurance training?
Part of that it's my my routine relate
with football of course but apart of
that I have obies as I mentioned
before you have to manage and to find
the balance to don't overstress your
body too because too much sport is not
good too so you have to find the
balance for that and I think I have uh
because one of the things that the
people don't take too much attention
it's your mental uh
cognition it's very important in my
opinion and if you do it your job and at
the same time you enjoy to do it other
sports with your friends socialize is
think I think it's a good part to make
your balance right so I try to find with
my experience to don't push too much my
body when they need to recover but to
find the balance which is sometimes is
difficult. I take care of my body since
I start to play football. Now you can
tell me but you you treat the same way
that you treat 20 years ago. No but I
was there like take care a little bit of
my body but by the time by the age I
increase a little bit more because we
are get we all of us get old but I start
every year do something more something
more something more. So one other aspect
of health span is that we have what's
called pace of aging. So what this shows
you is at any given period um how much
younger or for some people older are you
trending. Now for you you're always
pretty much below the trend line. So
you're pretty much always getting
younger according to Whoop. But what's
interesting is um it went really low uh
in January and February of this year. Is
there anything you can think of about
your January and February that was more
restorative or even healthier?
Probably it's the moment that we have
probably more vacation, a little more
rest. I don't have a specific thing to
tell you. This is is coincidence in my
opinion because the way I live my life
is always very similar. Well, we have a
big theme with this new technology
launch, which is people can now take
control of their health, right? There's
so much broken about the health system
and now people can have data themselves
to take control. And in some ways,
that's a wakeup call, right? What for
you in your life was a wakeup call where
you said, you know what, I have this
opportunity to be great. the moment it's
difficult to tell you
uh but I think the wakeup call is
important but it's not the key I
think you have to take care a little bit
of your body but without obsession if
you start today you're going to have
benefits in the future doesn't matter
the time what is important it's what you
want to achieve what you want you want
to live a good life. Yes, I like to
drink. I like to eat burger. Okay,
you're going to pay the bill in the
future, right? I think the most
important is to find the balance.
Sometimes I'm can eat a burger or chips
or it doesn't matter. And it's important
too for your for your mind too.
Sometimes I sleep 2:00 in the morning
because last night I was in UFC here in
South and they main event it's 2:00.
Yes, it's quality of life too. But the
most important thing is the consistence.
If you have consistent,
you're going to be good in the future or
you're going to be better than other
ones in the future. This is my opinion.
I think and tell me what you think that
the consistency and the discipline is
what takes someone who's high talent and
makes them truly great. What do you
think? Any sport? Yeah. any job I think
it's part of the life it's like that who
told you the opposite they are not part
of this world in my opinion if you want
to achieve
successful it's the only way you've
probably seen a lot of footballers
athletes I see everything talent everything
everything
everything not only sports any any job
any job is the same way the same if you
are not consistent more than other ones.
If you don't do it at something more
than other ones, you're never going to
be number one like me. I'm
joking. So, you're never going to be
you're never going to be in high level
so many years. You can be one, two years,
years,
okay? 20 years, 13 years for is
impossible. Forget it. If someone tell
you the opposite, in my opinion, they
lie. And if someone is having trouble
with consistency or discipline, what do
you think are techniques or what what
kind of encouragement would you give
them? Do they need a stronger goal? Do
they need a vision for what they can
become? Yesterday I see one thing
that make me wake up call like
sometimes we give so much energy for the
situations who don't go well in your life.
life.
But you just stop when you have a
problem, healthy problem and your
priority it's the the cure to
resolve the the the sickness that your
problem the other things is not
important. Yeah. And you make we make
everything in the same package to solve
so many problems. What sometimes is this
is not a problem. This is situations of
the life the daily things and we focus
so many things and we forgot to focus
the main thing and I give you the bad
example is like when you are sick you
only focus the cure of this problem. You
can have a 100 problems but if you have
a health problem you have one problem.
Exactly. Exactly. So this is what I want
to say with that focus your priorities.
Yeah. You understand? don't focus so
many things and this is what I learn by
the time and um I'm going well with my
life. I to be honest I mean enjoy so
much so much more um that
before that you start to see the life in
a different way you know and people uh
will they will find
out better soon than late you know to
try to to make the life more
interesting. Being fit is hard. You
know, the discipline that you do is it
takes so much work, but also being out
of shape and being sick is hard, of
course. And so there's a concept of like
choose your hard, right? But everything
is hard. Yeah. The the the both ways is
hard, right? Yeah. So, so why without
obsession and I'm going to mention you
say to be like me maybe in your opinion
the or the opinion of the old people
even my friends say that I'm I'm sick to
live that life for me it's not a big
deal I do it in a comfortable way in a
happy way for me is is not sacrifice you
say yeah sometimes you don't want to go
to the gym of course no sometimes I
don't go to the like but I go because I
have a compromise with myself but I'm
not go happy every day. You think I'm
wake up off the bed every day happy or
with my wife or with my kids. Sometimes
I'm not. But it's part of the time. We
are both the same. We feel this every
time. To mention again, the most
important thing is to have a routine,
consistency, not
obsession. Good. Don't be like Cristiano
because Christian is is crazy. Okay. But
20%, 25% it's too much. Yeah. Be more
consistent. Yeah. Is a little bit. Come on.
on.
make effort in your health. It's it's
it's makes sense. Well, look, all of us
at Whoop are inspired by you and I think
you have a an incredibly important
message uh not just for the world's best
athletes, but for the masses, which is
be more consistent in your life, take
control of your life, and prioritize
your health. It's not a big deal in my
opinion. It's it's quality of life for
your body, for your me mental strength and
and
um and is worth it. Well, this has been
a pleasure as always and we're honored
that you use Whoop as part of this
routine. I use it every day, every
single day. And uh as I told you before,
it's a good
tool to help your health
and uh congratulation for your company
uh for that because helps me even more
but the society as well who want to
enjoy this world of to take care of his
health. I think is a great tool to start
it the wakeup call. Thank you brother. Thank
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