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The #1 SIMPLE Way To Live Longer Than 99% Of People | The Diary Of A CEO Clips | YouTubeToText
YouTube Transcript: The #1 SIMPLE Way To Live Longer Than 99% Of People
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Core Theme
The core theme is the importance of proactive, long-term health planning, focusing on maintaining functional independence and a high quality of life into old age, rather than just extending lifespan. This is achieved through a combination of a strong "why," strategic health interventions like V02 max training, and minimizing friction in habit formation.
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What is the what's the most important
thing that we haven't discussed in your
work or the most important idea that I
don't know has changed your life? Maybe
people don't understand it or think
about it enough that's foundational to
having a great health span, living long,
being healthy, all of those things that
maybe we haven't discussed.
>> Yeah, I want to address that question in
you have to, we talked about temporal
disconnect and doing the things today
that feel good today, but for the
future. And so, the way I have really
changed since I've been through this is
uh, I have thought ahead about what I
want to be when I'm 97. And how did I
choose 97? Well, I'm 57 now. My
daughter, my youngest daughter was born
when I was 40. If I want to be around to
bug the heck out of her until she is my
age, I need to live till 97. What do I
need to do to do what I want when I want
when I want it? Like you can imagine, I
don't want to be told what to do. I'm a
surgeon. I'm usually in control of my
environment. And I think people just
want to be in control. I want to do what
I want. Well, what's it going to take if
I just wait until 63
when when my health span is over to pay
attention? I'm never going to get there.
So, that has really pivoted my mindset
that even I have to do it every day.
Now, I don't love doing it. I mean, I'm
not going to lie to you. I don't love
going and working out most days, but
with this perspective, I will. But the
other the other tenant that I think is
so important, we talked about lifting
heavy, we talked about zone two and
sprinting. Something I've layered on
this year,
uh, is the concept of our V2 max and the
fragility line. Fragility means you get
older, slower, weaker,
uh, you lose your functional capacity.
25% of all people are frail and unable
to live independently by the time
they're 85. not on my watch. And so, um,
the frailty line is the cardiovascular
health that you need, cardiovascular
capacity that you need to be independent
in your own home. You may not be running
marathons. So, for men, it's 18 uh
milliliters of oxygen per kilogram per
minute. For women, it's 16. So, how do
we figure this out? I would go have my
Have you had your V2 max tested?
>> Uh, I haven't. It's torture, but you
should do it,
>> I think. Well, I had a cardiovascular
examination and they made me sprint on a treadmill.
treadmill. >> Yeah.
>> Yeah.
>> Um, and they were but they were looking
at my how well my heart coped. I don't
know if they're measuring my VM. They
could have. They didn't. >> Yeah.
>> Yeah. >> Yeah.
>> Yeah.
>> You should do it while you're young, so
you know your base.
>> I didn't have a mask on, you know.
>> Yeah. So, what it tells is your
cardiovascular capacity for for
exchanging oxygen from your blood to
your lungs. elite athletes like the tour
to France have have V2 maxes and the
above 75, sometimes 200. They're just
genetic specimens.
Um the 50th percentile for a man your
age is 55. The 50th percentile for a
woman my age is 31.
>> That's the average, right?
>> That's the average 50 percentile. When I
was 50, I'm going to give you an example.
example.
>> Every decade we lose 10% of our V2 max
if we don't do anything about it. That's
just the way we age. 10%.
>> I can get it back though, right?
>> You can work at it.
People who are out of shape can make
bigger deltas getting it back. People
are in extreme shape and the delta
smaller because they start out well. So
for me, I'm going to give you an example
so people see how this works. At 50,
when I was 50, I did it. My V2 max at
that time was 45. So, at 60, if I lose
10%, let's just do big numbers. I'll be
down to 40 V2 max. At 70, I'll be down
to 35. At 80, I'll be down to 25. I'm
still above the frailty line. At 90,
I'll be 20. Still above the frailty
line, not what I was. At 50, but not
frail. I can still live on my own. So,
what I've done now since the things that
I've talked to you about are a
lifestyle, they don't take much energy
because it's just how I live. I've
layered on V2 max training, which is a
different way to do cardio training.
It's four minutes as hard as you can go.
Torture. And then you recover for four
minutes. Only four minutes. And then
four minutes as hard as you can go. The
good news is you only have to do that
three times or so once a week.
and it will work you hard enough to
maintain or improve your frail your V2
max frailty line. That's something
special that you can add on once you've
optimized your health. Once you've done
the peak performance things we've talked
about, then you can add those things on.
>> Okay. Well, I better get I better get on
with it then.
>> Don't feel guilty.
>> I need to go to the gym today. But it's
certainly changed my perspective on what
I'll be doing in the gym and and also
why I'll be doing it. I think I think
the why piece is so critical. I think a
lot about discipline and incentives and
why certain behaviors occur. And I wrote
in my my book that um I was trying to
sort of sort of simplify why some habits
in my life have stuck and others
haven't. And then why some habits where
I was a bit of a yo-yo suddenly stuck
and I held them for 5 years and still to
this day and and others haven't. And um
I kind of simplified it down to this
idea that the discipline equation starts
with the strength of your why. like
this. So, you've given yourself a really
strong why by having this sort of 97y
old uh goal like who I'm I'm going to be
when I'm 97 and then linking that to
your daughter, which is a pretty strong why
why
>> plus the the enjoyment I get from the
pursuit of the goal.
>> And then minus the friction or the like
lack of engagement from Yeah. the hard
like if the gym is really far away, if
it takes too long, if it if it's
embarrassing is friction. So, if I'm
going to a gym and I'm a guy and there's
lots of beautiful people there and I'm
overweight, you know, all of that all of
that's friction. So, how do you like
influence that equation to increase your
why, make it more enjoyable or
psychologically reinforcing the act of
the discipline and then kill all the
friction I possibly can? And for me,
that's where the habits we're talking
about today have really stuck. >> Yeah.
>> Yeah.
>> Interestingly, I've said shared this
before, but I'll share it again. I was
um a yo-yo gym goer. My gym routine and
my health strength routines were all
very inconsistent until the pandemic.
And it was for me just seeing that
health is the foundation of all of our
lives. Seeing that on a screen in
lockdown that the real sort of variance
between outcomes for people that got
COVID came down to your sort of
pre-existing health.
>> And so at that point I thought, oh my
god, like it's not my business, it's not
my dog, it's not my girlfriend, it's not
my my family that mattered the most.
Actually, number one, the foundation in
which all those things sit is my health.
So that became my first foundation, my
non-negotiable. Um, and hopefully, as
you say, that'll mean that my kids when
they arrive, whenever whenever I become
a father, um, will have a dad until I'm
170. So, that's the goal.
>> That's the goal. If you love the D CEO
brand and you watch this channel, please
do me a huge favor. Become part of the
15% of the viewers on this channel that
have hit the subscribe button. It helps
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