0:01 When you are younger, you think you're
0:04 going to have power forever. You think
0:06 you are unbreakable. But in football,
0:09 the demands physically it's a lot. So
0:11 you have to manage that. You have to be
0:13 smart. If you're training 2 hours, you
0:14 have to recover 2 hours. The most
0:16 important thing is to have a routine. I
0:19 know if I sleep good, if my recovery is
0:21 good or not. But of course, with the
0:24 Whoop, you are 100% sure. Our newest
0:26 launch. It's our Whoop medical grade
0:29 product. This is amazing. In my opinion,
0:31 it's one of the best device ever in
0:34 terms of health span for your body, for
0:37 your mental strength is worth it. Make
0:39 effort in your health. If you want to
0:43 achieve success, it's the only way.
0:45 Great to be with you, brother. Thank
0:48 you. Thank you. So, uh this is an
0:50 exciting moment for us because, uh today
0:53 we're going to reveal to you the Whoop
0:56 MG, which is a technology I've been
0:58 building for 13 years. Wow. But is our
1:01 newest launch. It's our Whoop medical
1:05 grade product. Top. It's about uh 7%
1:08 smaller and it also has a 14-day battery
1:10 life. Wow. Three times the battery life
1:12 before. We're coming out with a feature
1:14 called health span which is going to
1:16 tell you your Whoop age. Whoop did all
1:19 this work to essentially assess based on
1:22 your behaviors, your performance, your
1:24 physiology, what is your actual
1:26 physiological age versus your biological
1:36 Yeah. What does it say?
1:45 So, it says you're 28.9. Yes. That's
1:48 amazing. 12 years younger. Your oop age
1:51 is lower than your chronologic age.
1:53 Slowing excellent elf. Continue your
1:56 health behaviors. So does this mean that
1:57 I'm going to play 10 years more
2:00 football. We'll go through the different
2:02 behaviors within your Whoop age. So here
2:03 you can
2:05 scroll. If you scroll up, you can see
2:08 each of the different statistics and how
2:10 those are affecting your Whoop age. So,
2:12 we'll start talking about them now
2:13 because I really want to get into some
2:16 of your habits that drive uh your Whoop
2:21 age. So, let's start with um your steps.
2:24 Your steps are making you almost a year
2:26 younger. Okay. So, you're getting on
2:30 average 17,000 steps a day. Does that
2:32 sound consistent with your behavior and
2:34 your training? It's the way I live my
2:37 life. You know I'm always move uh not
2:41 only for football but my daily life too
2:44 spend time with my kids to play with
2:47 them to have another
2:50 activity aside of football. Yeah. So
2:53 make me move a lot. Don't surprise me
2:56 because I'm I move a lot too. And your
2:58 hours of sleep, you've got 70% sleep
3:00 consistency which is pretty much the
3:03 recommended level. Um, you're getting
3:06 seven hours and 15 minutes of sleep.
3:07 Talk a little bit about your sleep
3:11 routine. No, for me probably sleep is
3:15 the most important tool that I have
3:18 because it's the only moment at the day
3:21 that you can recover
3:24 uh and settle everything. Yeah. So for
3:27 me a great night of sleep it's the most
3:30 important thing that probably we have in
3:34 a life in terms of health span to
3:37 be consistent in the time that I go to
3:40 the bed and the time that I wake up
3:44 right I mean like example I go bed
3:50 around 112 112 there and wake up 8:30 8:30
3:51 8:30
3:55 8:45 it's my routine. I don't like when
3:58 is when we travel or when we we have
4:02 games at the night. So the body is like
4:05 shaking a lot at the night. So the
4:07 quality of sleeping it's not the same.
4:11 But you have to balance
4:14 that to don't make too much difference
4:18 in in my sleeping time. For example, now
4:21 I try to do it the same, but maybe I'll
4:25 go one hour late to the bed and I wake
4:28 up one hour late as well. So I think the
4:30 balance is not too difference. For
4:33 example, for you coming from US, yeah,
4:35 the time zone is completely different.
4:38 You are here in Saudi for you is more
4:40 difficult, you know. But I think it's
4:43 the most important thing. It's the
4:44 consistence. Yeah. Yeah, if your
4:48 consistency is good, nothing going to
4:50 have big influence in your health in my
4:53 opinion. And when you travel
4:55 internationally or you go over, you
4:57 know, five, six, eight hours of a
4:58 different time zone, what do you like to
5:01 do to usually I'm not do that? Yeah. But
5:03 if I have to do it,
5:06 it's a small amount of time. I'm not
5:11 going to spend for example in US
5:14 or big tours what that we do in a
5:18 preseason in China or or Japan whatever
5:22 it's the way that you can adjust you
5:24 know but when I'm travel I do the long
5:28 journeys I'm never been there more than
5:30 four or five days so for me it's not
5:33 it's not a big deal I have
5:37 uh opportunity to be and work in the
5:39 zone that I feel comfortable. But if if
5:43 that happen, I know the way to don't
5:46 shake too much the body. Cristiano, age
5:50 40 versus age 25. Did you know that
5:51 sleep was that that important when you
5:53 were younger? So you've always been when
5:55 you are younger, you think you can
5:58 you're going to live forever. You're
6:01 gonna have power forever. You think you
6:05 are um unbreakable. But by the
6:08 age and I have a great example in the
6:11 football because it's the football it's
6:14 the demand physically and phys and body
6:17 it's a lot. So you have to manage that
6:22 you have to be smart and um do things in
6:24 a different way. So I learn with the
6:27 time, I learn with the with my
6:30 experience and um I
6:34 adjust by year uh the demand of the
6:37 body. To answer your question, when you
6:39 have 25 is not the same when you have
6:42 30s, especially in a football or eye sports,
6:43 sports,
6:49 but I'm still feeling good. Uh and I
6:53 priorize recovery and the sleeping. What
6:55 have you noticed from using Whoop to
6:57 improve your recovery? As I told you,
7:00 not just because we are a partner of
7:03 this great company and great tool in my
7:07 opinion. It's like a doctor you have in your
7:09 your
7:12 doctor on your wrist. Yes. With Yeah.
7:14 And for me it's amazing because you can
7:17 control a little bit better. But
7:19 sometimes it's funny because the people
7:22 that surround me all the time and
7:26 uh physios and our physiology they say I
7:29 know I don't need sometimes to look the
7:32 the oop to know how I feel. Yeah.
7:33 Because it's many years of experience,
7:36 many years of playing high
7:41 level and I know how I feel. if I sleep
7:43 good, if my recovery is good or not. And
7:46 for me, it's very helpful that I have
7:48 this device and the new one in my Yeah,
7:51 the new one looks good, too. The you
7:53 have a few behaviors that seem to really
7:55 improve your recovery. You track these
7:57 in the Whoop Journal. So, uh,
8:00 compression therapy, when you log doing
8:02 that, it actually has up to an 11%
8:05 increase in your recovery. What What do
8:07 you do with compression therapy? I think
8:09 it's another tool that you can help him recover.
8:10 recover.
8:12 if you have uh and you saw because
8:15 you've been in my house two times and
8:18 you saw that I take care a lot of my
8:20 recovery because I think the way you're
8:22 training if you're training 2 hours you
8:24 have to recover two hours if you're
8:26 training 3 hours you have to recover 3
8:29 hours uh I have a company that we have a
8:32 few tools as well recovery tools that
8:34 help me a lot not only that way but we
8:36 have Creos sport for example that they
8:38 pressure your muscles and in the same
8:43 time make few uh joints and muscles cold
8:47 um and helps a lot. I felt that it's a
8:49 great tool to recover. I have many tools
8:54 that help me to be in a good recover to
8:56 be top to be in the top level.
8:59 Cryotherapy increases your recovery by
9:02 7%. Cold shower increases it by 4 and
9:05 a.5%. So clearly doing cold therapy is
9:07 helpful for you. is a great tool that
9:10 people should understand that many
9:11 people in the world they have
9:14 misunderstanding that cold is not good
9:17 if you take cold showers or if you do it
9:19 ice bath that you're going to be with a
9:22 fever which is is completely wrong it's
9:26 the opposite more often you do that less
9:29 sick you will be totally so but I
9:31 understand that people have this
9:35 misunderstanding because even my my wife
9:37 and my kids that when the kids go around
9:39 the house
9:43 with without shoes, ah, be careful,
9:44 they're going to be sick. No, it's not.
9:47 It's the opposite. But I understand step
9:51 by step with a good example. Um, I think
9:54 people start to change the mentality
9:57 that cold is a great tool. So, back to
10:00 you being 28 years old on Whoop. Your
10:02 resting heart rate is 44 beats per
10:04 minute. And in fact, in the last 30
10:07 days, it's been closer to 40. So, this
10:09 is giving you essentially two years
10:11 reduction in your age. I'm curious, are
10:14 there things that you find that help you
10:16 uh calm your nervous system or lower
10:18 your heart rate?
10:23 Yes. uh it's another way of recover and
10:25 especially it's curious
10:29 that I say to do my teammates yesterday
10:31 that I feel in
10:35 peace when I arrive in home every time
10:38 when I go away of home I don't going to
10:41 say that I feel nervous because not but
10:42 I feel
10:47 that my low stress is not the same not I
10:50 or down but it's average but when I
10:52 arrive in home my day is completely
10:57 different. My heart is different and a
11:00 part of that I have with I am with the
11:04 people who I like it and then I can
11:07 recover and be in my world with peace to
11:10 do with my sona alone
11:14 uh my call therapy my machines to be
11:16 with the family I think it's moments
11:20 that make my stress very low and I think
11:24 part of that is the heart They show that
11:27 I'm completely low stress. That means a
11:30 lot because
11:34 uh means that you make your body and
11:37 your mind calm. I think helps to the to
11:40 the heart a lot. Obviously, exercise is
11:43 a big part of your life. You spend close
11:47 to uh 10 hours a week training uh and
11:50 and then an additional and and that's in
11:53 heart rates zones one to three. and then
11:55 in four to five you're spending another
11:57 hour. So all of this from a Whoop age
11:59 standpoint is bringing your age down.
12:02 How do you balance um sort of cardio
12:04 training or sprint training with
12:06 endurance training?
12:10 Part of that it's my my routine relate
12:12 with football of course but apart of
12:16 that I have obies as I mentioned
12:19 before you have to manage and to find
12:22 the balance to don't overstress your
12:27 body too because too much sport is not
12:31 good too so you have to find the
12:36 balance for that and I think I have uh
12:38 because one of the things that the
12:40 people don't take too much attention
12:45 it's your mental uh
12:47 cognition it's very important in my
12:49 opinion and if you do it your job and at
12:52 the same time you enjoy to do it other
12:55 sports with your friends socialize is
12:58 think I think it's a good part to make
13:01 your balance right so I try to find with
13:04 my experience to don't push too much my
13:08 body when they need to recover but to
13:10 find the balance which is sometimes is
13:12 difficult. I take care of my body since
13:13 I start to play football. Now you can
13:15 tell me but you you treat the same way
13:18 that you treat 20 years ago. No but I
13:21 was there like take care a little bit of
13:25 my body but by the time by the age I
13:27 increase a little bit more because we
13:30 are get we all of us get old but I start
13:32 every year do something more something
13:35 more something more. So one other aspect
13:37 of health span is that we have what's
13:40 called pace of aging. So what this shows
13:43 you is at any given period um how much
13:46 younger or for some people older are you
13:49 trending. Now for you you're always
13:51 pretty much below the trend line. So
13:52 you're pretty much always getting
13:54 younger according to Whoop. But what's
13:58 interesting is um it went really low uh
14:01 in January and February of this year. Is
14:03 there anything you can think of about
14:07 your January and February that was more
14:10 restorative or even healthier?
14:13 Probably it's the moment that we have
14:16 probably more vacation, a little more
14:19 rest. I don't have a specific thing to
14:23 tell you. This is is coincidence in my
14:25 opinion because the way I live my life
14:28 is always very similar. Well, we have a
14:30 big theme with this new technology
14:32 launch, which is people can now take
14:34 control of their health, right? There's
14:37 so much broken about the health system
14:39 and now people can have data themselves
14:41 to take control. And in some ways,
14:44 that's a wakeup call, right? What for
14:47 you in your life was a wakeup call where
14:49 you said, you know what, I have this
14:52 opportunity to be great. the moment it's
14:54 difficult to tell you
14:58 uh but I think the wakeup call is
15:02 important but it's not the key I
15:06 think you have to take care a little bit
15:08 of your body but without obsession if
15:10 you start today you're going to have
15:12 benefits in the future doesn't matter
15:16 the time what is important it's what you
15:20 want to achieve what you want you want
15:23 to live a good life. Yes, I like to
15:26 drink. I like to eat burger. Okay,
15:27 you're going to pay the bill in the
15:29 future, right? I think the most
15:32 important is to find the balance.
15:34 Sometimes I'm can eat a burger or chips
15:36 or it doesn't matter. And it's important
15:39 too for your for your mind too.
15:42 Sometimes I sleep 2:00 in the morning
15:45 because last night I was in UFC here in
15:47 South and they main event it's 2:00.
15:50 Yes, it's quality of life too. But the
15:53 most important thing is the consistence.
15:55 If you have consistent,
15:58 you're going to be good in the future or
15:59 you're going to be better than other
16:01 ones in the future. This is my opinion.
16:03 I think and tell me what you think that
16:06 the consistency and the discipline is
16:09 what takes someone who's high talent and
16:11 makes them truly great. What do you
16:16 think? Any sport? Yeah. any job I think
16:21 it's part of the life it's like that who
16:23 told you the opposite they are not part
16:25 of this world in my opinion if you want
16:26 to achieve
16:29 successful it's the only way you've
16:30 probably seen a lot of footballers
16:33 athletes I see everything talent everything
16:35 everything
16:39 everything not only sports any any job
16:42 any job is the same way the same if you
16:44 are not consistent more than other ones.
16:46 If you don't do it at something more
16:48 than other ones, you're never going to
16:52 be number one like me. I'm
16:54 joking. So, you're never going to be
16:57 you're never going to be in high level
16:58 so many years. You can be one, two years,
17:00 years,
17:02 okay? 20 years, 13 years for is
17:05 impossible. Forget it. If someone tell
17:08 you the opposite, in my opinion, they
17:10 lie. And if someone is having trouble
17:13 with consistency or discipline, what do
17:16 you think are techniques or what what
17:17 kind of encouragement would you give
17:21 them? Do they need a stronger goal? Do
17:22 they need a vision for what they can
17:25 become? Yesterday I see one thing
17:30 that make me wake up call like
17:34 sometimes we give so much energy for the
17:36 situations who don't go well in your life.
17:38 life.
17:41 But you just stop when you have a
17:43 problem, healthy problem and your
17:48 priority it's the the cure to
17:51 resolve the the the sickness that your
17:52 problem the other things is not
17:55 important. Yeah. And you make we make
17:57 everything in the same package to solve
18:00 so many problems. What sometimes is this
18:02 is not a problem. This is situations of
18:06 the life the daily things and we focus
18:09 so many things and we forgot to focus
18:11 the main thing and I give you the bad
18:14 example is like when you are sick you
18:17 only focus the cure of this problem. You
18:20 can have a 100 problems but if you have
18:22 a health problem you have one problem.
18:25 Exactly. Exactly. So this is what I want
18:28 to say with that focus your priorities.
18:29 Yeah. You understand? don't focus so
18:32 many things and this is what I learn by
18:36 the time and um I'm going well with my
18:39 life. I to be honest I mean enjoy so
18:43 much so much more um that
18:45 before that you start to see the life in
18:51 a different way you know and people uh
18:52 will they will find
18:57 out better soon than late you know to
18:59 try to to make the life more
19:02 interesting. Being fit is hard. You
19:04 know, the discipline that you do is it
19:07 takes so much work, but also being out
19:09 of shape and being sick is hard, of
19:11 course. And so there's a concept of like
19:14 choose your hard, right? But everything
19:17 is hard. Yeah. The the the both ways is
19:21 hard, right? Yeah. So, so why without
19:23 obsession and I'm going to mention you
19:26 say to be like me maybe in your opinion
19:28 the or the opinion of the old people
19:32 even my friends say that I'm I'm sick to
19:34 live that life for me it's not a big
19:37 deal I do it in a comfortable way in a
19:40 happy way for me is is not sacrifice you
19:43 say yeah sometimes you don't want to go
19:45 to the gym of course no sometimes I
19:48 don't go to the like but I go because I
19:51 have a compromise with myself but I'm
19:54 not go happy every day. You think I'm
19:57 wake up off the bed every day happy or
19:58 with my wife or with my kids. Sometimes
20:01 I'm not. But it's part of the time. We
20:03 are both the same. We feel this every
20:05 time. To mention again, the most
20:07 important thing is to have a routine,
20:09 consistency, not
20:12 obsession. Good. Don't be like Cristiano
20:16 because Christian is is crazy. Okay. But
20:19 20%, 25% it's too much. Yeah. Be more
20:21 consistent. Yeah. Is a little bit. Come on.
20:23 on.
20:26 make effort in your health. It's it's
20:29 it's makes sense. Well, look, all of us
20:31 at Whoop are inspired by you and I think
20:33 you have a an incredibly important
20:36 message uh not just for the world's best
20:38 athletes, but for the masses, which is
20:41 be more consistent in your life, take
20:43 control of your life, and prioritize
20:45 your health. It's not a big deal in my
20:47 opinion. It's it's quality of life for
20:51 your body, for your me mental strength and
20:52 and
20:55 um and is worth it. Well, this has been
20:57 a pleasure as always and we're honored
20:59 that you use Whoop as part of this
21:02 routine. I use it every day, every
21:05 single day. And uh as I told you before,
21:08 it's a good
21:12 tool to help your health
21:15 and uh congratulation for your company
21:20 uh for that because helps me even more
21:22 but the society as well who want to
21:24 enjoy this world of to take care of his
21:27 health. I think is a great tool to start
21:30 it the wakeup call. Thank you brother. Thank
