Prática de Shadowing: Cristiano Ronaldo's Secrets to Longevity and Peak Performance - Aprenda a falar inglês com vídeo
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When you are younger, you think you're gonna have power forever.
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You think you are unbreakable.
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But in football, the demands physically, it's a lot.
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So you have to manage that.
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You have to be smart.
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If you're training two hours, you have to recover two hours.
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The most important thing is to have a routine.
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I know if I sleep good, if my recovery is good or not.
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But of course, with the Whoop, you are 100% sure.
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Our newest launch, it's our Whoop medical grade product.
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This is amazing.
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In my opinion, it's one of the best devices ever in terms of healthspan for your body, for your mental strength.
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It's worth it.
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Make effort in your health.
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If you want to achieve success, it's the only way.
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Great to be with you, brother.
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Thank you.
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Thank you.
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So this is an exciting moment for us because today we're going to reveal to you the Whoop MG,
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which is a technology I've been building for 13 years.
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Wow but is our newest launch it's our whoop medical grade product top it's about uh seven percent smaller
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and it also has a 14 day battery life wow three
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times the battery life we're coming out with a feature called health span
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which is going to tell you your whoop age whoop did
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all this work to essentially assess based on your behaviors your
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performance your physiology what is your actual physiological age versus your
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biological age i'll let you reveal it yeah i touch here yeah what does it say i don't believe it's
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so good 28.9
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so it says you're 28.9 yes that's amazing 12 years younger
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your hoop age is lower than your chronologic age slowing excellent elf continue your health behaviors
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so this is mean
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that i'm going to play 10 years more football we'll go through the different behaviors within your whoop edge
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so here you can scroll
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if you scroll up you can see each of the different statistics
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and how those are affecting your whoop edge
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so we'll start talking about them now
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because i really want to get into some of your habits that drive your whoop age.
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So let's start with your steps.
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Your steps are making you almost a year younger.
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Okay.
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So you're getting on average 17,000 steps a day.
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Does that sound consistent with your behavior and your training?
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It's the way I live my life.
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You know, I'm always move,
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not only for football, but my daily life to spend time with my kids to play with them. To have another activity.
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Aside of football.
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Yeah.
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So make me move a lot.
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Don't surprise me because I'm I move a lot too.
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And your hours of sleep, you've got 70 percent sleep consistency, which is pretty much the recommended level.
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you're getting seven hours and 15 minutes of sleep.
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Talk a little bit about your sleep routine.
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For me, probably sleep is the most important tool that I have
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because it's the only moment at the day that you can recover and settle everything.
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So for me, a great night of sleep, it's the most important thing
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that probably we have in a life in terms of health spend to be consistent in the time
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that i go to the beds and the time
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that i wake up right i mean like example i go bed around 11 12 11 12 there
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and wake up 8 30 8 30 8 45 it's my routine i don't like
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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.
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So the quality of sleeping is not the same.
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But you have to balance that to don't make too much difference in my sleeping time.
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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.
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So I think the balance is not too different.
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For example, for you coming from US, the time zone is completely different.
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You are here in Saudi.
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For you it's more difficult, you know.
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But I think it's the most important thing.
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It's the consistency.
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If your consistency is good, nothing gonna have big influence in your health, in my opinion.
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and when you travel internationally
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or you go over you know five six eight hours of
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a different time zone what do you like to do to usually i'm not do
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that yeah but
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if i have to do it it's a small amount of time i'm not gonna spend for example in u.s
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or big tours what that we do in the pre-season in China or Japan, whatever.
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It's the way that you can adjust, you know, but when I'm traveling, I do it a long journeys.
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I've never been there more than four or five days.
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So for me, it's not a big deal.
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I have an opportunity to be and work in the zone that I feel comfortable.
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But if that happens, I know the way to don't shake too much the body.
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christiano age 40 versus age 25 did you know that sleep was
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that important when you were younger so you've always been
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when you are younger you think you can you're gonna live
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forever you're gonna have power forever you think you are um unbreakable
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but by the age and i have a great example in the football because it's the football it's the demands
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physically and body it's a lot so you have to manage
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that you have to be smart and do things in a different way
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so I learn with the time I learn with my experience
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and I adjust year by year the demand of the body to answer your question
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when you have 25 is not the same when you have 30 especially in football
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or ice sports but i'm still feeling good uh
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and i prioritize recovery
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and the sleeping what have you noticed from using whoop to improve your recovery as i told you not just
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because we are a partner of this great company
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and great tool in my opinion it's like a doctor you
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have your wrist yeah um that's around your wrist yes yeah
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and for me it's amazing because you can control a little bit better
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but sometimes it's funny because the people that surround me all the time
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and uh physios
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and our physiology they say i know i don't need sometimes
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to look the the hoop to know how i feel yeah
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because it's many years of experience many years of of plain eye level.
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I know how I feel, if I sleep good, if my recovery is good or not.
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And for me, it's very helpful that I have this device and the new one in my.
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The new one looks good too.
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You have a few behaviors that seem to really improve your recovery.
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You track these in the Whoop journal.
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So compression therapy, when you log doing that, it actually has up to an 11% increase in your recovery.
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What do you do with compression therapy?
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I think it's another tool that can help in my recover.
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If you have, and you saw, because you've been in my house two times,
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and you saw that I take care of a lot of my recovery because I think the way you're training, if you're training two hours, you have to recover two hours.
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If you're training three hours, you have to recover three hours.
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I have a company that we have a few tools as well, recovery tools, that help me a lot not only that way
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but we have cryo sport for example that they pressure your muscles
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and in the same time make you joints and muscles cold
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and helps a lot i felt
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that it's a great tool to recover i have many tools
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that help me to be in a good recover every day
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to be in the top level cryotherapy increases your recovery by seven percent cold shower increases it by four
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and a half percent so clearly doing cold therapy is helpful for you it's a great tool
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that people should understand that many people in the world they have misunderstanding
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that cold is not good if you take cold showers of
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if you do it ice bath that you're going to be with a fever
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which is completely wrong it's the opposite more often you do that less sick you will be totally So,
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but I understand that people have this misunderstanding because even my wife and my kids,
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that when the kids go around the house without shoes, be careful, they're going to be sick.
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No, it's not.
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It's the opposite.
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But I understand step by step with a good example.
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I think people start to change the mentality that cold is a great tool.
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So back to you being 28 years old on WHOOP, your resting heart rate is 44 beats per minute.
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And in fact, in the last 30 days, it's been closer to 40.
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So this is giving you essentially two years reduction in your age.
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I'm curious, are there things that you find that help you calm your nervous system or lower your heart rate?
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Yes.
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It's another way of recovery.
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And especially it's curious that I say to my teammates yesterday that I feel in peace when I arrive at home.
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Every time.
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When I go away of home, I don't gonna say that I feel nervous because not.
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But I feel that my low stress is not the same.
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Not I or down, but it's average.
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But when I arrive at home, my day is completely different.
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My heart is different.
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And apart of that, I am with the people who I like it,
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and then I can recover and be in my world with peace to do with my sauna alone,
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my cold therapy, my machines, to be with the family.
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I think it's moments that make my stress very low.
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And I think part of that is the heart.
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They show that I'm completely low stress.
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That means a lot because it means that you make your body and your mind calm.
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I think it helps to the heart a lot.
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Obviously, exercise is a big part of your life.
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You spend close to 10 hours a week training and then an additional,
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and that's in heart rate zones one to three.
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And then in four to five, you're spending another hour.
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So all of this from a WHOOP age standpoint is bringing your age down.
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How do you balance sort of cardio training or sprint training with endurance training?
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Part of that, it's my routine relit with football, of course.
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But apart of that, I have hobbies.
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As I mentioned before, you have to manage and to find the balance to don't overstress your body too.
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Because too much sport is not good too.
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So you have to find the balance for that.
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and I think I have because
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one of the things
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that the people don't take too much attention it's your mental cognition it's very important in my opinion
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and if you do it your job
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and at the same time you enjoy to do it other
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sports with your friends socialize I think it's a good part to make your balance right so
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I try to find with my experience
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to don't push too much my body when they need to recover
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but to find the balance
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which is sometimes is difficult i take care of my body
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since i started to play football now you can tell me
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that you treat the same way that you treat 20 years ago no
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but i was there like take care a little bit of my body
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but by the time by the age i increase a little bit more
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because we are get we all of us get old, but I start every year, do something more, something more, something more.
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So one other aspect of health span is that we have what's called pace of aging.
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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,
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you're always pretty much below the trend line.
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So you're pretty much always getting younger according to whoop.
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But what's interesting is it went really low in January and February of this year.
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Is there anything you can think of about your January and February that was more restorative or even healthier?
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Probably it's the moment that we have probably more vacation.
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A little more rest.
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I don't have a specific thing to tell you.
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So this is coincidence, in my opinion, because the way I live my life, it's always very similar.
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Well, we have a big theme with this new technology launch, which is people can now take control of their health, right?
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There's so much broken about the health system.
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And now people can have data themselves to take control.
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And in some ways, that's a wake-up call, right?
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What for you in your life was a wake-up call where you said, you know, I have this opportunity to be great?
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The moment, it's difficult to tell you.
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But I think the wake-up call is important, but it's not the key.
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I think you have to take care a little bit of your body, but without obsession.
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If you start today, you're going to have benefits in the future.
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It doesn't matter the time.
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What is important?
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It's what you want to achieve.
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Yeah.
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What you want.
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You want to live a good life?
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Yes.
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I like to drink.
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I like to eat a burger.
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Okay.
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You're going to pay the bill in the future.
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Right.
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I think the most important is to find the balance.
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Sometimes I can eat a burger or chips.
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It doesn't matter.
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It's important too for your mind too.
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Sometimes I sleep two o'clock in the morning because last night I was in UFC
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here in South and they might event it's two o'clock.
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Yes.
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It's quality of life too.
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But the most important thing, it's the consistency.
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If you have consistency, you're going to be good in the future
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or you're going to be better than other ones in the future.
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This is my opinion.
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I think, and tell me what you think, that the consistency and the discipline is what takes someone who's high talent
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and makes them truly great what do you think any sports
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yeah any job i think it's part of the life it's like that
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it's only the opposite they are not part of this world in my opinion
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if you want to achieve successful it's the only way you've
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probably seen a lot of footballers athletes i see everything talent
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everything everything everything not only sports any any job any job is the same way the same
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if you are not consistent more than other ones
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if you don't do it add something more than other ones
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you're never going to be number one like me i'm joking so you're never going to be
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you're never going to be an eye level so many years it can be one two years okay 20 years, 13 years is impossible.
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Forget it.
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If someone tells you the opposite, in my opinion, they lie.
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And if someone is having trouble with consistency or discipline, what do you think are techniques or what kind of encouragement would you give them?
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Do they need a stronger goal?
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Do they need a vision for what they can become?
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Yesterday I see one thing that makes me wake up call like sometimes we give
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so much energy for situations who don't go well in your life
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but you just stop when you have a problem healthy problem
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and your priority it's the the cure to resolve the the sickness
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that your problem the other things is not important yeah
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and you make we make everything in the same package to solve
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so many problems what sometimes is this is not a problem this is situations of the life the daily things
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and we focus so many things and we forgot to focus the main thing
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and i give you the bad example is like
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when you are sick you only focus the cure of this problem you can have a hundred problems
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but if you have a health problem you have one problem exactly exactly
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so this is what I want to say with that.
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Focus on your priorities.
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You understand?
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Don't focus so many things.
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And this is what I learned by the time.
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And I'm going well with my life.
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To be honest, I mean, enjoy so much, so much more than before that you start to see the life in a different way.
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You know, and people they will find out better.
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soon than late, you know, to try to, to make the life more interesting.
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Being fit is hard.
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You know, the discipline that you do takes so much work, but also being out of shape and being sick is hard. Of course.
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And so there's a concept of like, choose your heart.
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Right.
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But everything is hard.
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Yeah.
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The, the, the both ways is hard.
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Right.
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Yeah.
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So, so why without obsession?
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I'm gonna mention you say to be like me maybe in your opinion the period
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or the opinion of the old people even my friends say
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that I'm I'm sick to live
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that life for me it's not a big deal I do
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it in a comfortable way in a happy way for me
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is it not sacrifice you say yeah sometimes you don't want
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to go to the gym of course no sometimes I don't go to do like
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but I go because I have a a compromise with myself, but I'm not so happy every day.
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You think I'm wake up off the bed every day, happy or with my wife or with my kids.
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Sometimes I'm not, but it's part of the overt.
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We are both the same.
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We feel this every time.
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To mention again, the most important thing is to have a routine, consistent, not obsession.
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Good.
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Don't be like Cristiano because Cristiano is crazy.
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Okay.
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But 20%, 25% is so much.
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Yeah, be more consistent.
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Yeah, it's a little bit.
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Come on, make effort in your health.
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It makes sense.
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Well, look, all of us at Whoop are inspired by you, and I think you have an incredibly important message, not just for the world's best athletes,
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but for the masses, which is be more consistent in your life, take control of your life, and prioritize your health.
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It's not a big deal, in my opinion.
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It's quality of life for your body, for your mental strength, and it's worth it.
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Well, this has been a pleasure as always.
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And we're honored that you use Whoop as part of this routine.
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I use it every day, every single day.
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And as I told you before, it's a good tool to help your health.
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And congratulations for your company.
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for that because helps me even more.
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But the society as well want to enjoy this world of to take care of itself.
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I think it's a great tool to start it.
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The wake-up call.
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Thank you, brother.
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Thank you.
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O Cenário: Segredos de Longevidade e Desempenho com Cristiano Ronaldo
No vídeo, Cristiano Ronaldo compartilha hábitos que mantêm sua forma física e mental em pico, incluindo rotinas de treino, sono e a utilização de uma tecnologia de monitoramento. A conversa revela como pequenos detalhes do cotidiano, como passos diários e consistência no sono, impactam a "idade fisiológica" — um tema fascinante para quem quer aprender inglês enquanto descobre dicas de saúde!
Trechos Úteis e Colocações para Memorizar
- "Manage that": Expressão usada para "lidar com isso" em contextos de demandas físicas ou emocionais. Exemplo: "O trabalho é intenso, mas eu sei manage that".
- "Healthspan": Termo que se refere à qualidade de vida ao longo da idade, não apenas à expectativa de vida. Ronaldo fala sobre ele como chave para o desempenho.
- "Sleep consistency": Consistência no sono, medida pela regularidade dos horários de dormir e acordar. Importante para a recuperação.
- "Drive your whoop age": "Impulsionar sua idade fisiológica". Usa-se "drive" para falar de fatores que influenciam um resultado.
Seu Desafio de Shadowing: Aprenda a Falar Como um Profissional
O shadowing em inglês é uma técnica poderosa para melhorar a pronúncia e a fluência. Aqui está sua tarefa: escolha um trecho curto da conversa (30 segundos) e repita-o em voz alta, imitando o ritmo, a entonação e a pausa de Ronaldo. Repita 5 vezes, tentando coincidir exatamente com a fala original. Isso ajuda a treinar o "shadow speak" — a habilidade de reproduzir a linguagem de forma natural.
Para praticar mais, use um shadowing site que permita ouvir e repetir trechos em loop. Lembre-se: a consistência é a chave, assim como no sono de Ronaldo! Quanto mais você faz shadow speech, mais fácil será dominar a fluência.
Obs: Repare nas expressões coloquiais, como "It's the way I live my life", e tente usá-las em suas próprias frases. Isso tornará sua fala mais nativa!
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've never been · you've always been · have you noticed |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | consistency, which is · people who I · launch, which is |
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.