Podcast Summary: YAPClassic: Steven Kotler, Secrets to Peak Performance in Your 30s, 40s, and Beyond

Podcast Information:

• Title: Young and Profiting (YAP) with Hala Taha
• Host: Hala Taha | YAP Media Network
• Episode: YAPClassic: Steven Kotler, Secrets to Peak Performance in Your 30s, 40s, and Beyond
• Release Date: November 22, 2024

Introduction

In this episode of Young and Profiting (YAP), host Hala Taha sits down with bestselling author and human performance expert Steven Kotler to delve into the secrets of maintaining peak performance as we age. The conversation explores overcoming aging myths, the importance of both physical and cognitive training, and the transformative power of mindset.

Overcoming Aging Myths

Hala Taha initiates the discussion by addressing common beliefs about aging, questioning whether it's possible to "teach an old dog new tricks." She references a previous episode where Steven Kotler shared his journey from being a klutzy kid to a peak performer in his 50s.

Steven Kotler challenges the "long slow rot theory," which posits that both mental and physical abilities inevitably decline with age. He cites the example of Antonio Stradivarius, a violin maker who created masterpieces in his 90s, as a catalyst for his research into peak performance aging.

Steven Kotler [03:16]: "Every one of our physical skills are use it or lose it skills. And the research is really clear. We don't stop using these skills, both physical and mental. We can hang on to them, even advance them far, far later into life than any of you thought possible."

Use It or Lose It: Physical and Cognitive Skills

Kotler elaborates on the concept of "use it or lose it," emphasizing that maintaining and training both physical and cognitive skills is crucial for aging gracefully.

Physical Skills:

• Strength
• Stamina
• Flexibility
• Agility
• Balance

He outlines a training regimen based on recommendations from the World Health Organization, advocating for:

• 150 to 300 minutes of aerobic training weekly
• Two strength training sessions per week
• Three flexibility, balance, and agility sessions per week

Steven Kotler [05:09]: "Peak performance aging starts young. The research is really clear. Interventions in your 80s, even beyond matter really matter, you can really make changes right up to the end, and they matter."

Cognitive Skills: Kotler touches briefly on cognitive training, noting its importance alongside physical training but suggests delving deeper in subsequent discussions.

Importance of Action Sports and Dynamic Activities

Kotler argues that traditional gym workouts are insufficient for maintaining peak performance aging. Instead, he advocates for action sports and dynamic activities that engage multiple physical and cognitive skills simultaneously.

Steven Kotler [08:39]: "If you want to rock T, you drop. If you really are interested in peak performance aging, you need to regularly engage in challenging creative and social activities that demand dynamic, deliberate play and take place in novel outdoor environments."

Benefits of Action Sports:

• Engage Multiple Physical Skills: Strength, stamina, balance, agility, and flexibility.
• Social Interaction: Enhances social belonging and lowers stress.
• Cognitive Stimulation: Promotes flow states, which are crucial for mental health and performance.

Kotler shares his personal experience of taking up park skiing at 53, debunking the myth that such skills are unattainable later in life.

Steven Kotler [15:25]: "I started when I was 53. If it took me to a 60, great, whatever, who cares? I did it in under a season."

Mindset and Overcoming Past Traumas

A significant portion of the conversation revolves around the importance of mindset in achieving peak performance aging. Kotler discusses his own journey of overcoming childhood traumas and how engaging in challenging physical activities helped him shift his mindset.

Steven Kotler [27:50]: "I decided one of the reasons I took on an incredibly difficult physical challenge is, okay, I'm going to go like, this is my problem. Let's go walk a mile in their moccasins. Let's take this on. And it turned out it worked."

Key Points:

• Forgiveness: Letting go of past grievances is essential for mental well-being.
• Positive Mindset: Believing that the best days are ahead can extend health and longevity by approximately seven and a half years.
• Challenging Activities: Engaging in new, challenging tasks can reset limiting beliefs about aging.

Cognitive Superpowers in Later Life

Kotler introduces the concept of cognitive superpowers that emerge in one's 50s and beyond, such as:

• Relativistic Thinking: Seeing issues from multiple perspectives.
• Non-Dualistic Thinking: Understanding that most things exist in a spectrum rather than in black and white.
• Systematic Thinking: The ability to see the big picture and understand complex systems.

Steven Kotler [59:10]: "Anything that requires seeing things from other people's perspectives and multiprospectival thinking, you're just better at. It's harder to do when you're younger because of how the ego functions and how the brain functions. You're just better at it when you're older."

He emphasizes that these skills make older adults valuable assets in the workplace, especially in roles requiring innovation, empathy, and wisdom.

Authentic Learning and Lifelong Learning

Kotler and Taha discuss the importance of authentic learning—learning that aligns with one's true self and intrinsic motivations. Authentic learning fosters greater attention, motivation, and retention, which are critical for maintaining cognitive health.

Steven Kotler [54:16]: "One of the most important things for me is I'm an introvert. I don't mind being bad at stuff, but I don't like being bad in public. So I would take these park tricks into the side country in the back country in the woods and learn them out of sight with my friends."

Examples of Authentic Learning Activities:

• Interpersonal Flow: Engaging in deep conversations or collaborative projects.
• Creative Pursuits: Singing in a choir, gardening, or coding.
• Nature Activities: Long walks, hiking, or surfing.

Insights on Blue Zones and Longevity

Kotler shares his research linking the success of his hospice care dog sanctuary to the principles observed in Blue Zones—communities known for their longevity and high quality of life. Commonalities include:

• Regular Movement and Exercise
• Stress Reduction Practices
• Social Belonging and Connection
• Respect for Elders
• Healthy Diets
• Access to Flow States

Steven Kotler [61:24]: "These are the same things that we were providing for our dogs and are built into blue zones. This is stuff that's going on in the blue zone and correlates to healthy longevity."

Conclusion: Secrets to Peak Performance in Your 30s, 40s, and Beyond

In wrapping up the episode, Kotler offers actionable advice for listeners aiming to maintain or enhance their performance as they age:

1. Double Down on Primary Flow Activities: Engage regularly in activities that naturally induce flow, such as skiing, hiking, or creative pursuits.

   Steven Kotler [69:05]: "You can double down on your primary flow activity, whatever the thing you've done most of your life that just drops you into flow."

2. Maintain Physical Activity: Prioritize leg strength and engage in activities that enhance both physical and cognitive health.

3. Foster Social Connections: Build and maintain cross-generational friendships to enhance empathy, wisdom, and cognitive reserve.

4. Adopt a Positive Mindset: Embrace the potential of your later years and challenge any limiting beliefs about aging.

5. Engage in Authentic Learning: Align learning activities with your true self to boost motivation and cognitive performance.

Notable Quotes

• Steven Kotler [03:16]: "Every one of our physical skills are use it or lose it skills. And the research is really clear. We don't stop using these skills, both physical and mental. We can hang on to them, even advance them far, far later into life than any of you thought possible."

• Steven Kotler [05:09]: "Peak performance aging starts young. The research is really clear. Interventions in your 80s, even beyond matter really matter, you can really make changes right up to the end, and they matter."

• Steven Kotler [08:39]: "If you want to rock T, you drop. If you really are interested in peak performance aging, you need to regularly engage in challenging creative and social activities that demand dynamic, deliberate play and take place in novel outdoor environments."

• Steven Kotler [59:10]: "Anything that requires seeing things from other people's perspectives and multiprospectival thinking, you're just better at. It's harder to do when you're younger because of how the ego functions and how the brain functions. You're just better at it when you're older."

• Steven Kotler [69:05]: "You can double down on your primary flow activity, whatever the thing you've done most of your life that just drops you into flow."

Final Thoughts

This episode of YAP offers a comprehensive exploration of how individuals can maintain and even enhance their performance and well-being well into their later years. By challenging traditional notions of aging, emphasizing the importance of continuous physical and cognitive training, and fostering a positive, growth-oriented mindset, listeners are empowered to "profit" in all aspects of life as they age.