Cristiano Ronaldo is stepping down from international soccer at 41. Here are his science-backed longevity secrets.

Cristiano Ronaldo, the Portuguese soccer star, is retiring from international play at the age of 41. In an Instagram post, he revealed that it was time to surrender his No. 7 jersey, a journey that began in 2003 and forever changed his life. With a staggering 985 goals, Ronaldo holds the record as the top soccer goal scorer of all time.

Ronaldo's longevity in the sport can be attributed to his unwavering dedication to health and fitness. He follows a strict regimen that includes a balanced diet, regular cardio and strength training, and sufficient sleep. Despite his status as a health-obsessed individual, Ronaldo maintains a simple and practical approach to wellness. He doesn't follow restrictive diets, allowing himself occasional treats like a hamburger and sweet potatoes.

Sleep plays a crucial role in Ronaldo's routine, with him going to bed between 11 p.m. and midnight and waking up at 8:30 a.m. He takes time to unwind before bed, often going for a walk with his wife or watching a movie. Soccer coach Luis Castro highlighted Ronaldo's strong routines, training culture, and respect for practice as contributing factors to his longevity.