Name: 長壽祕訣大公開！99%的人都不知道的超簡單長生不老術！ (The #1 SIMPLE Way To Live Longer Than 99% Of People)
Uploaded: 2025-11-08T21:01:20.000Z
Duration: 7 min 24 s

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?

在你的工作中，有沒有什麼最重要的事情我們還沒討論，或者有什麼最重要的想法我不知道，但已經改變了你的生活？

程度副詞

Maybe people don't understand it or think about it enough.

也許人們不理解它，或者沒有足夠地思考它。

分詞構句

That's foundational to having a great health span, living long, being healthy.

這對擁有良好的健康壽命、長壽和健康生活是基礎性的。

All of those things that maybe we haven't discussed.

所有這些，也許我們還沒討論過。

Yeah, I want to address that question in a couple ways.

是的，我想從幾個方面回答這個問題。

We talked about temporal disconnect and doing the things today that feel good today but for the future.

我們談過時間上的脫節，今天做的事情感覺很好，但對未來有益。

And so the way I have really changed since I've been through this is

所以，自從經歷了這一切後，我真正改變的是

I have thought ahead about what I want to be when I'm 97.

我會提前思考我在97歲時想成為什麼樣的人。

My daughter, my youngest daughter was born when I was 40.

我最小的女兒在我40歲時出生。

If I want to be around to bug the heck out of her until she is my age, I need to live till 97.

如果我想活到她像我現在這個年齡時還能一直糾纏她，我需要活到97歲。

What do I need to do to do what I want, when I want, when I want it?

我需要做什麼，才能在想要的時間做想做的事？

Like you can imagine, I don't want to be told what to do.

你可以想像，我不想被告訴該做什麼。

I'm usually in control of my environment, and I think people just want to be in control.

我通常掌控自己的環境，我認為人們只是想掌控自己。

If I just wait until 63 when my health span is over, to pay attention,

如果我等到63歲，當我的健康壽命結束時才去注意這件事，我永遠達不到目標。

So that has really pivoted my mindset that I have to do it every day now.

所以這真的改變了我的心態，我必須從今天開始每天做。

I don't love going and working out most days, but with this perspective, I will.

大部分日子我不喜歡去健身，但從這個角度看，我會去做。

But the other tenant that I think is so important, we talked about lifting heavy.

另一個我認為非常重要的原則，我們談過舉重訓練。

我們談過二區心肺訓練和衝刺。

Something I've layered on this year is the concept of our VO2 max and the fragility line.

今年我加上的一個概念是最大攝氧量 (VO2 Max) 和脆弱線（fragility line）。

Fragility means you get older, slower, weaker.

脆弱意味著你變老、變慢、變弱。

25% of all people are frail and unable to live independently by the time they're 85.

到85歲時，有25%的人衰弱，無法獨立生活。

And so the frailty line is the cardiovascular health that you need,

所以脆弱線就是你需要的心血管健康，

cardiovascular capacity that you need to be independent in your own home.

你需要的心血管能力，才能在自己家中獨立生活。

So for men, it's 18 milliliters of oxygen per kilogram per minute.

男性的標準是每公斤體重每分鐘18毫升氧氣。

I think, well, I had a cardiovascular examination and they made me sprint on a treadmill.

我做了心血管檢查，他們讓我在跑步機上衝刺。

And they were looking, but they were looking at how well my heart coped.

他們在觀察，我的心臟應對能力。

I don't know if they're measuring my VO2 max.

我不知道他們是否在測我的最大攝氧量。

You should do it while you're young so you know your base.

年輕時應該測，這樣你才知道自己的基準。

So what it tells is your cardiovascular capacity for exchanging oxygen from your blood to your lungs.

它告訴你血液向肺部交換氧氣的心血管能力。

Elite athletes like the Tour de France have VO2 maxes.

像環法自行車賽的頂尖運動員有非常高的最大攝氧量。

And above 75, sometimes 200, they're just genetic specimens.

超過75，有時甚至200，他們完全是基因奇才。

The 50th percentile for a man your age is 55.

The 50th percentile for a woman my age is 31.

That's the average, 5th percentile when I was 50.

對，是平均值，我50歲時是第5百分位。

Every decade, we lose 10% of our VO2 max if we don't do anything about it.

每十年，如果不做任何事，我們的最大攝氧量會下降10%。

People who are out of shape can make bigger deltas getting it back.

體能不好的人恢復幅度會更大。

People are in extreme shape and the delta's smaller because they start out well.

體能極好的人幅度小，因為他們起點高。

So for me, I'm going to give you an example so people see how this works.

So at 60, if I lose 10%, let's just do big numbers.

At 90, I'll be 20, still above the frailty line.

90歲時，我是20，仍然在脆弱線之上。

So what I've done now, since the things that I've talked to you about, are a lifestyle,

所以我現在所做的，根據我跟你說的這些，已經成為生活方式，

they don't take much energy because it's just how I live.

不需要太多精力，因為這就是我的生活方式。

I've layered on VO2 max training, which is a different way to do cardio training.

我加上了最大攝氧量訓練，這是一種不同的心肺訓練方式。

Torture, and then you recover for 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,

好消息是，一週只需做三次左右，

and it will work you hard enough to maintain or improve your VO2 max frailty line.

就足以讓你維持或提升最大攝氧量至脆弱線之上。

That's something special that you can add on once you've optimized your health.

這是你在健康達到最佳狀態後可以增加的特殊訓練。

Once you've done the peak performance things we've talked about, then you can add those things on.

當你完成我們談過的巔峰表現訓練後，就可以加上這些。

Okay, well, I better get on with it then.

But it's certainly changed my perspective on what I'll be doing in the gym and also why I'll be doing it.

但這確實改變了我對健身的看法，也改變了我為什麼去做。

I think, I think the why piece is so critical.

I think a lot about discipline and incentives and why certain behaviors occur.

我經常思考紀律、激勵以及行為發生的原因。

And I wrote in my book that I was trying to sort of, sort of simplify why some habits in my life have stuck and others haven't.

我在書中寫道，我試圖簡化為什麼我生活中的一些習慣能堅持下來，而另一些卻不能。

And then why some habits where I was a bit of a yo-yo suddenly stuck and I held them for five years and still to this day.

然後為什麼一些我反覆無常的習慣突然堅持下來，持續五年，直到今天。

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長壽祕訣大公開！99%的人都不知道的超簡單長生不老術！ (The #1 SIMPLE Way To Live Longer Than 99% Of People)

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