It is actually your favorite, which is exercise And so I think what would be helpful is you've talked about this before but this kind of framework of the centenarian decathlon Do you want to just quickly state what that is?

實際上，這是你的最愛，也就是運動，所以我認為，你之前已經談到過這一點，但這種百歲老人十項全能的框架會有所幫助。

Because I think it kind of gives some grounding and foundation to how you think about Exercise compared to how others may talk about it Yeah, so there's so much I could say about this I really thought you were gonna throw me the usual ball and start with nutrition, which of course is not my favorite But we will talk about it, but you're right exercise is my favorite and it is my favorite Because I think the data are very clear that Exercise if leveraged to its capacity has a greater impact on your lifespan That's remember that's the how long you live peace and Your health span.

因為我認為，與其他人的討論方式相比，這為您如何看待運動提供了一些依據和基礎。 是的，關於這一點我可以說的太多了，我真的以為您會像往常一樣把球扔給我，然後從營養開始，這當然不是我的最愛，但我們會談論它的，但你說得對，運動是我的最愛，而且它是我的最愛，因為我認為數據非常清楚，如果充分利用其能力，運動會對您的壽命產生更大的影響，請記住，這是您的和平生活時間和您的健康壽命。

That's the how well you live peace than any of the others with the only exception Potentially being emotional health, right?

這就是你生活得有多安寧，而不是其他，唯一的例外可能是情緒健康，對嗎？

So there you know There's clearly going to be the case of the individual whose emotional health is in such ruins That until that is addressed no amount of physical health matters.

是以，很明顯會有這樣的情況：一個人的情緒健康受到嚴重破壞，在這種情況得到解決之前，再好的身體健康也無濟於事。

And in fact any Anything else is just prolongation of agony But if you exclude that case, which is I don't want to minimize that case because I think there are many people who?

但如果排除這種情況，我不想貶低這種情況，因為我認為有很多人都會這樣做。

Have been in that situation Exercise really is the is the king of of interventions so you alluded to Something that is one of my favorite topics, which is called the centenarian decathlon so And again, I realize that some people have read the book and they understand what this means or they've heard me talk about it But again, the purpose of this podcast I think is to make sure that someone who's new Maybe maybe gets up to speed on this or it's a refresher for someone so The centenarian decathlon is an idea that came to me in the summer of 2018 and it's It's an idea that Occurred in an instant, but it was really the result of many years probably four years of suffering so to speak so The the suffering started in at the end of 2014 when I decided to stop competitively cycling and Not only did I stop cycling, but I was not gonna go back to any other sport So I was not going to be competing anymore in Masters swimming Cycling obviously had no desire to go back and compete in boxing or martial arts or anything like that basically, I was I was done competing and All I wanted to do was exercise for the sake of exercise and this for me at least was a bizarre Foreign idea because from the age of 13 until that point in time, which was 41 or 42 I had never Trained without a specific purpose Every single rep every single lap every single pedal stroke everything I ever did was always geared towards a purpose and Now for the first time ever I was kind of like, huh, what should I do today?

你提到了一個我最喜歡的話題，叫做 "百歲老人十項全能"，我知道有些人已經讀過這本書，他們明白這意味著什麼，或者他們已經聽我講過，但還是那句話："百歲老人十項全能 "是一個想法、百歲老人十項全能是我在 2018 年夏天想到的一個想法，它是一個瞬間產生的想法，但它確實是多年的結果，可以說是四年的痛苦、我不僅停止了自行車運動，而且不再參加任何其他運動，所以我也不再參加游泳大師賽和自行車比賽，顯然，我也不想再參加拳擊或武術比賽或其他類似的比賽，基本上，我已經不想再參加比賽了，我只想為了鍛鍊而鍛鍊，至少對我來說，這

I guess I should go for a run Okay, I guess I'll lift weights tomorrow.

我想我應該去跑跑步 好吧，我想我明天會去舉重。

I'm in the gym lifting.

我在健身房舉重。

What am I lifting for?

我為什麼要舉重？

Well, I used to do this You know, but it was like this totally rudderless existence that I had and it stayed that way until the summer of 2018 when I was at the funeral of the parent of one of my best friends and Again I Apologies for repeating this because I do write about this in the book.

你知道，我以前也是這樣做的，但那就像是我完全沒有舵的存在，一直到 2018 年夏天，我參加了我一個最好朋友的父母的葬禮，我再次為重複這一點道歉，因為我確實在書中寫到了這一點。

But basically at that funeral I Realized that while my friend's Mom had died at a relatively old age.

但基本上，在葬禮上我意識到，雖然我朋友的媽媽去世時比較年邁。

I think about 89 Her physical life had basically Demised so significantly in the past decade that her actual death was almost just a matter of Formality, but she had lost the ability to do the things that mattered to her most a decade earlier So she couldn't play golf anymore because of her shoulder She couldn't garden because of her knees and hips and back.

在過去的十年裡，她的身體機能已經大不如前，以至於她的真正死亡幾乎只是一個形式問題，但她在十年前就已經失去了做對她來說最重要的事情的能力，所以她不能再打高爾夫球了，因為她的肩膀，她不能再園藝了，因為她的膝蓋、臀部和背部。

I mean, she just couldn't she couldn't even play with her grandkids And so she spent most of the last decade of her life largely uninvolved in anything and you know did come down with dementia in the final year of her life and that's what ultimately took her life, but You know I was just Totally blown away by this person that I once remembered as being completely vibrant Losing everything and spending this last year In this state and I realized in that moment as I literally sat in a church pew first of all, this is really common and and and secondly This is what I want to train for like I for the first time in Four years realized aha the thing I want to train for is to avoid this.

我的意思是，她不能，她甚至不能和她的孫子們一起玩，所以她生命中最後十年的大部分時間基本上都沒有參與任何事情，你知道，在她生命的最後一年，她確實患上了痴呆症，這就是最終奪走她生命的原因、但我完全被這個人震撼了，在我的印象中，她是個充滿活力的人，失去了一切，最後一年卻在這種狀態下度過，那一刻，當我坐在教堂的座椅上時，我意識到，首先，這真的很常見，其次，這就是我想要訓練的，就像我四年來第一次意識到，啊哈，我想要訓練的就是避免這種情況。

I want to come up with an event an athletic event that will be done at the end of my life and Everything between now and then we'll be training for it And so I just came up with this idea called the centenarian decathlon Not because it implies that one has to live to a hundred to compete or not even to imply that it has to have ten events But simply as a mental model to say what are the most important?

我想在我生命的最後階段舉辦一項運動會，從現在到那時，我們都要為此進行訓練，所以我就想出了這個主意，叫做 "百歲老人十項全能"。

activities both activities of daily living and activities of performance that I want to be able to do at the end of my life and How well can I define them how well can I understand the Physical Traits that will be necessary to execute them.

我希望在生命的最後階段能夠進行的活動，包括日常生活活動和表演活動，以及我對這些活動的定義有多深，我對執行這些活動所需的身體特質瞭解有多深。

And then how much can I reverse from there or Backcast from there what I need to be doing today to increase the probability of doing those things tomorrow to the highest level and that has become Obviously a huge obsession of mine as you know I along with a couple of other folks have started a company around this called ten squared Which is just geared towards training people to do this and I think that it is at least until someone shows me a better idea The best model for how to train if your goal is not something very specific So again, if you came to me and said, you know, I know how much you love jiu-jitsu if you're like look I there's this tournament coming up in six months and I really want to compete for it.

這顯然已成為我的一個巨大的痴迷，因為你知道，我和其他幾個人一起圍繞這個問題開了一家公司，叫 "十平方"，就是專門訓練人們這樣做，我認為，至少在有人告訴我一個更好的想法之前，它是如何訓練的最佳模式，如果你的目標不是非常具體的東西，所以再說一遍、如果你跑來跟我說 我知道你有多愛柔術 如果你說 我六個月後要參加一場比賽

That's not the centenarian decathlon That's a very specific type of training You need to be doing in jiu-jitsu to go and compete there if you know My wife is running the Boston Marathon next year and she wants to you know, run a certain time She will have nothing to do with training her centenarian decathlon She is going to be doing very very specific running workouts to make sure she hits her goals.

我的妻子明年要參加波士頓馬拉松賽，她想跑出一個特定的時間，這與她的百歲老人十項全能訓練無關。

So There are lots of other ways to train But my point is that most people aren't training to be the best at their local jiu-jitsu tournament or to run their PR at the Boston Marathon and even if they do those things they're usually fleeting and ultimately what people really want to be training for is to be the most kick-ass versions of themselves in the last decade of their life and you know again if that means you're 80 to 90 years are Functioning like you're a really good 70 year old.

是以，還有很多其他的訓練方法，但我想說的是，大多數人訓練的目的並不是要成為當地柔術比賽的佼佼者，也不是要在波士頓馬拉松賽上跑出自己的最好成績，即使他們做到了這些，通常也是曇花一現，最終人們真正想要訓練的，是在生命的最後十年成為最棒的自己，你知道，如果這意味著你在80到90歲的時候還能像70歲的老人一樣正常工作，那你就又是一個好老人了。

That's a totally different experience from what most people go through And so let's say someone is training for the centenarian decathlon So they kind of agree and they say, you know, I want to put all my focus into this which is how do I become?

這與大多數人的經歷完全不同，比方說，有人正在為百歲老人的十項全能進行訓練，所以他們就會同意，然後說，你知道，我想把所有的注意力都放在這上面，那就是我該如何成為百歲老人？

like an athlete focused on life And we don't have to get into these in detail because in the show notes We'll link to the multiple multiple places.

我們不必詳細介紹這些，因為在節目筆記中，我們會鏈接到多個地方。

We've talked about them But what are the four components that you think are important for someone who is interested in training for the centenarian decathlon?

但對於有意參加百歲老人十項全能訓練的人來說，您認為重要的四個組成部分是什麼？

It starts on the foundation, right?

從地基開始，對嗎？

You have to have stability.

你必須要有穩定性。

You have to have the chassis and That you know, Frank basically I'd say the chassis and the tires, right?

你必須有底盤和輪胎，弗蘭克，基本上我會說底盤和輪胎，對嗎？

so you have to you have to have every aspect of the motor control Coordination ability to dissipate force ability to receive force Ability to balance motor, you know There's so much that goes in disability that it I think got a full half chapter in the book And it's far and away the most complicated to explain, but it's really obvious to see it when it's not there So, you know, this is every one of us is lacking in stability and it was the biggest Re-education for me as I pivoted to this way of training so it's it's everything from learning how to appropriately pressurize your intra-abdominal space to how to Unlock your ribs maintain an appropriate center of gravity how to be able to Isometrically contract muscles as necessary how to be able to do it under control how to have good foot mechanics, right?

所以，你必須具備運動控制的各個方面 協調能力 消力能力 受力能力 平衡能力 你知道，殘疾的原因太多了，我想這在書中有整整半章的篇幅，而且這是最複雜的解釋，但當它不存在時，它真的很明顯，所以，你知道、這就是我們每個人都缺乏的穩定性 這是我轉向這種訓練方式時最大的再教育 所以從學習如何適當地給腹內空間加壓 到如何鎖住肋骨 保持適當的重心

I mean all of these things we've done dedicated podcasts on because each component of this stability game is is quite nuanced And the good news is while most of us show up to the middle part of our life with enormous deficits here They're all retrainable.

我的意思是，所有這些事情我們都做過專門的播客，因為這種穩定性遊戲的每個組成部分都是相當微妙的，而好消息是，雖然我們大多數人在人生的中段出現了巨大的缺陷，但它們都是可以再訓練的。

We're actually still quite plastic in our old age Second component is strength And I would say a sub component of strength is power So even though we lose power very quickly as we age The more we can maintain it the better and you can't have power without strength and stability The third component And this is really more of a continuum the third and fourth are part of a continuum of cardiorespiratory fitness But we think of this, you know, I talk about this as being a triangle So the base of the triangle is the aerobic efficiency.

第二部分是力量，我想說的是，力量的一個子部分是力量，是以，儘管隨著年齡的增長，我們會很快失去力量，但我們越能保持力量就越好，沒有力量和穩定性就不可能有力量。 第三部分，這實際上是一個連續體，第三和第四部分是心肺功能連續體的一部分。

So this is the you know, maximum fat oxidation Ability, this is your all-day pace.

所以，這就是你知道的最大脂肪氧化能力，這就是你全天的速度。

We want that to be as high as possible And then the peak of the triangle is the vo2 max that's you know, most adequately thought of as the engine size so that's the peak aerobic output, so those are those are the four components and one of the exercises we do with both our patients and Obviously the clients in 10 squared is once you have a person's centenarian decathlon goals You break them down into what is required So if you if you give me your list and you you know We can take that list and we can say oh this requires a vo2 max of 31 milliliters per kilogram per minute This requires an ability to sit this, you know this way or this requires this much strength in this domain This requires this type of hip loading, etc, etc And then we can evaluate where a person is today and then say oh, okay well obviously today you can do all of those things but here's the predicted trajectory of decline on each of those things and Will you be above your benchmarks in 40 years or will you be below them?

然後三角形的峰值是最大氧輸出量，你知道，最適合被認為是發動機的大小，所以這就是有氧輸出量的峰值、一旦你有了一個人的百歲老人十項全能目標 你就可以把它們分解成所需要的東西 所以如果你給我你的清單，你知道 我們可以拿著那個清單，我們可以說 哦，這需要每分鐘每公斤 31 毫升的最大有氧輸出量 這需要這樣坐的能力然後我們就可以評估一個人今天的狀況，然後說，哦，好吧，顯然今天你可以做所有這些事情，但這裡有每件事的預測下降軌跡，40 年後你會高於基準還是低於基準？

And for most of us myself included at least on some of those dimensions You're actually considerably below them at your target and therefore you have to raise the performance Currently to make sure you hit the targets in the future And like we mentioned for anyone who is interested in further on anything exercise in the show notes will link to the multiple Podcasts articles etc so people can dive in You

對我們大多數人來說，包括我自己在內，至少在其中一些維度上，你實際上大大低於你的目標，是以你必須提高績效 目前，以確保你在未來達到目標，就像我們提到的，對於任何有興趣進一步瞭解任何練習的人，在節目註釋中將鏈接到多個播客文章等，以便人們可以深入瞭解。