Andrew Huberman· PhD
the goal for me is to figure out what are the behavioral tools and other things I can do or take that are going to keep the Vigor as high as possible
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
the goal for me is to figure out what are the behavioral tools and other things I can do or take that are going to keep the Vigor as high as possible
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there were 18 things on my list and i just began to refer to that as my centenarian decathlon
I realized that I want to be here for as long as I can and I want to be here in as you know active of a way as I can
so much of how I think about training is for the 90y old version of me right what do I want to be able to do at 90 I have a pretty good sense of what it is it's quite audacious what am I need to what do I need to do for the next 40 years to make sure that at 90 I'm functioning to be honest with you like a very fit 70y old that's the aspect inspiration
I am no longer an athlete I don't train for anything specifically um in fact very recently you know how your phone will pop up pictures of something that occurred like you know this time five years ago or whatever well it popped up a picture of me from uh 2014 and it was after a training session this is back when I lived in San Diego you remember where Fiesta Island is Nick oh yeah awesome so fiest island is where we used to train for the time trials and it was a picture of me and Meb after a training session so Meb was running I was riding and I look at the picture there I'm in my my kit holding you know arm around Meb and it's like you know he probably weighs 138 lb I weigh like 168 lbs um you know 25 lbs or whatever less than I am today um and I I trained you know three times more than I train today in volume and it was very specific and um I've talked about this but again I think it's worth reiterating when I stopped competing when I was done with cycling done with swimming done with you know going you know being competitive at some level um I needed to find another goal because of what you said in the intro which is you it's very difficult to train without a purpose and um I I talk about this in the book but I really had an epiphany in the summer of 2018 so I I kind of had an aimless three years where I was exercising and I was reasonably fit but I there was no purpose it wasn't anchored to anything and it this all came sort of I don't know in a in a in a in a flash of inspiration as I was sitting at the funeral um of of the parent of a close friend of mine realizing that in the last decade of this person's life who had died uh they were you know largely debilitated physically um and that was tragic to me because I had seen them be healthy in their 60s and 70s so that's what gave me this idea of we need a goal and we need to treat life just as we would treat an athletic event and this idea of a centenarian DE cathlon came to my mind in part because decathletes are generally regarded as the best overall athletes despite not being the best in any one of the 10 things that they do now of course centenarian de cathlon is not an actual event maybe some people will do de cathlon when they're centenarians um but even becoming a centenarian is not necessarily the objective right we don't have that much control over how we stretch our genes that said what I imagine is in the last decade of my life what do I want to be able to do and how do I begin to train for that now and when you take that look at the future and you say look these are the things I want to be able to do you can apply metrics to those activities you can say hey if I want to be able to hike on uneven surfaces to the tune of you know two mile round trip in an hour um that requires this much cardiorespiratory Fitness this much strength this much balance and
As a guest on this show I'll say: sauna 4x/week at 80C is associated with ~40% lower all-cause mortality in the Finnish cohort.
and in many ways that became part of this idea this thesis I had of this centinary decathlon this idea of like what are you training for you're training for life life is your sport and that can be something as mundane as being able to walk to the grocery store if you park if there's no spot near where you need to go and can you push the cart to the car and all that kind of stuff
You know, when I exercise today, I don't care about the performance. I care about the preservation and longevity of my body.