6 Lessons From The World's Fittest 100-Year-Old

This is Mike Fremont, he's 101, holds multiple

world

records, runs marathons, does daily pull-ups, and is Diamond 2 in League of Legends. I'm kidding, I mean, it would be great after making a video with Brian Johnson, who is testing the latest technology. To slow his aging we thought about what we can learn from someone who has actually lived to be 100 besides the obvious things like eating healthy and exercising and what we found was quite revealing. We also reviewed Peter Atia's recent book that includes the leading research on longevity and there are some very specific things that will be reviewed that will guarantee that you will live to be a hundred

year

s old, of course I can't make that claim so I will take it back but please I will give a personal guarantee if this does not satisfy you. to 100 and you die before then uh, I'll give you 100 dollars, damn, we arrived in Florida to meet Mike and his wife Marilyn and they already had some interesting plans for us, you guys know how to canoe, I'll imagine.

Yeah, well, you and Leon are running the boat now. I don't feel well. I mean, I could have loaded it.

year

s because they simply have healthier habits, but the opposite was often true. Peter Tia talks about the study of 500 subjects who were around 100 years old, a large portion of them drank alcohol and smoked. I just didn't smoke many times a day. They were overweight and the men were less likely to exercise regularly than their peers. Two doctors told me that if I drink it I will die, but they died first. The real secret is like a genetics, but this is where it gets interesting, they discovered the reason.

The reason they lived so long is because only much later in life were they at risk of suffering from the most common causes of death that Peter Atia calls The Four Horsemen. Cardiovascular disease, Cancer, Neurodegenerative diseases such as Alzheimer's and diabetes, for example. While most of us are at risk of heart disease. disease or cancer at age 70, they are only at greater risk at age 90 or hundreds, and even without fortunate genetics, if we can delay the onset of these four horsemen, we will extend our life expectancy because if you don't die, you will live longer, science, but the key here is that the sooner you start, the more you can stretch that timeline and delay the start.

There are three big areas that Peter Atia talks about, each of which includes specific protocols and Mike was practicing them all starting with the way we move, which is not just doing anything. activity but specific protocols that make a big difference I don't like pull-ups they are very difficult for me they are also difficult for me yes specifically for exercise Pita describes three dimensions the first is cardio in zone 2 and zone 5. zone two are sustained efforts for a long time time at a lower heart rate, which means aerobic exercises like running, swimming, cycling at a pace where you can still have a conversation, so it's pretty easy, just a couple of 30 minute sessions a week If you are new to this, make a big difference because one of the most significant characteristics of aging is a decrease in the number and quality of mitochondria, this helps our mitochondria and metabolism, therefore delaying The Four Horsemen.

Zone 5, on the other hand, are short bursts of high effort where you become quite Unga. Bunga, for example, cycling using the rowing machine or training in high intensity intervals, just one or two of these per week, three to eight minutes long to maximize and maintain your vl2 max, which is the maximum rate of oxygen that your body can use during exercise, because if you don't maintain it, you won't be able to perform basic tasks in the long term, so my blood tests have shown that I may have a higher risk of cardiovascular disease in the long term and only I've been lifting weights, so I definitely want to do that.

I started incorporating Zone 2 and Zone 5 into my routine. The second dimension is strength, so I lift weights to build muscle and bone density now and maintain it because gaining muscle is much harder in the future. One study looked at older people who participated in a strength training program. and I found that even after six months of pure strength training, half of the subjects didn't gain muscle mass, so building muscle now is like investing in your retirement, then the shaking starts, that's when it gets tough, hey , try again, you want to try again, yeah. I'm almost done, yes, some specific exercises you talk about are Wrecking, which means carrying weights for a long distance, grip strength is crucial, pulling.

Movements like a pull-up like Mike does, it's a lot of details, I know, but if you want to follow these protocols. We've prepared something for you in our newsletter, so check out the link below, enter your email and you'll have access to more resources. If you're interested, he was telling me about some German limericks. Do you speak German? Yeah, I mean, the joke was great. I just want to make sure we can monetize this video. Still, the Third Dimension is the most important and the most overlooked, which is stability, which simply means having control over our bodies, first of all, without stability, in old age you can fall, which is the cause major. of injury-related death among older people thank you, you may not be at risk of falling now, but stability is actually even more important at a younger age, you may currently have poor posture, whether it's of your hip flexors from sitting and hunched over your laptop for too long. and as the years go by, that eventually leads to an injury that leaves us inactive for months.

We think that injuries are something sudden because we did an exercise wrong or got up from the chair incorrectly, but it is usually the result of months. or years of instability if you continue to accumulate this damage over decades you have more pain and more injuries at an older age which means you are less able to move therefore you are less likely to exercise and your timeline is reduced In other words, the four horsemen get much closer overall based on the pediatric exercise. It is the number one medicine for longevity. strong stability is the basis of that.

How is Strong's ability developed? Learn perfect form for every exercise you do. Correct your posture. Add dynamic movements to your workouts, such as hip hinge movements again. There are a lot of details to this video. So if you're really interested in putting it into practice, check out the newsletter now. It's so easy to put this off because when you're young you feel good, but what if you could experience what it feels like to be old? We also sent this old one. The age simulator from a company called Reality works and has educational purposes to help with empathy for older people.

How do I look so I don't see much? I don't listen much. I weigh about 50 pounds. I have arthritis. in my hands so I can't move them much buddy I can't even give you the middle finger that's the shake even the most basic things become challenging with this. I understand why most people who feel this way would just want to sit down. They should try it for research purposes. Wow, I'm old and this sucks. They want to get out of this zero out of ten. I do not recommend it. We also visited Mike at his house to learn more about what he eats to stay. healthy and it may surprise you, welcome see you again.

I asked you about your favorite food and I brought it to you. What do you think diet is? Paleo vegan, pescetarian, animal-based. Foreign, is that the answer to its longevity, this is where many people disagree. Are we making sweet corn mixed with chopped onion? According to Mike, his vegan diet is the number one key to his health, for good reason. He was diagnosed with cancer at age 69. He was given just three months to live and stumbled upon the cancer prevention diet. by Michio Kushi who talks about a macrobiotic diet based on Zen Buddhism, meaning no animal products with a lot of anecdotal evidence, many cancer survivors swear by it and he himself became cancer free a few months later, it seems to have worked for him .

You are so restless, I am so bad now that we have food for us. I don't need any help, but give him a kiss. He is also vegan, it doesn't really matter what specific diet you follow as long as your body is getting all the nutrients, you are tracking your data and you have healthy biomarkers which he has, according to Peter Attia, we actually know very little about nutrition and what it is the best for us. Most studies are actually carried out very poorly, the topic is too complex with too many variables and is simply oversimplified, especially by influential people, but there are some key observations and protocols that, he notes, will help us delay The Four riders.

First of all, the amount of calories, fewer calories generally means greater longevity, which Brian Johnson also talked about and Mike also seems to be eating very light meals. Calorie restriction appears beneficial in preventing the Horseman's cancer and also in maintaining metabolic health, which affects all other Horsemen. Well, never eat, but he also says definitely don't be malnourished specifically because the second thing you mentioned is the importance of protein of the three macronutrients. Peter says this is the most important one you should be able to leave in your food. Come on, I'll just have the tofu. I have to at least get the protein.

You usually need a lot more protein than you think. The recommended average will, of course, vary by person, but a general rule of thumb is one gram of protein for every pound of body weight. The key is to maintain muscle because, again, muscle is a great predictor of longevity, more muscle means you can exercise more in old age, which means you'll probably live longer. It's also a quick side tangent. I hate horses. I love beating the dead. horse, especially if it's a horse from The Four Horsemen, which in this case reminds you to prioritize sleep which we talk about in other videos and also Peter talks about it in the book, of course, poor sleep is the most important factor that can carry the four horsemen.

Because you don't follow your diet, you're not likely to exercise if you sleep poorly, and it increases your risk of Alzheimer's because it simply makes your brain lazy. I just wanted to mention that again, check out our videos on that. The way that what Mike was doing seemed like it was working for him, oh wow, does everyone understand this when you turn 100? Mike Fremont holds the record for the fastest mile run by a 96 year old man, it's your pull up bar, yes a foreigner took a photo of you too, but as we spent more time with Mike it became clear to me which was the most important factor for its longevity.

We haven't touched on this in our previous video on longevity. It's probably the most important thing. How are you? I'm still alive. Me too, you guys put on sunscreen, yeah, practice carefully. Sol, you see how important it is to be married, yes, I am working on it. Mike had his fair share of heartbreaks, his first wife passed away, leaving him with several children, his second wife left him. him but even at age 70 he remarried Marilyn and they have been together for 30 years. I would be nobody if I wanted to be from Maryland, but that is marriage before my God.

That's why Peter Tia talks about the importance. of emotional health we are experiencing an all-time high of depression less marriages more loneliness in general and loneliness kills people who were most satisfied in their relationships at age 50 were the healthiest at age 80. Good relationships keep us happier and healthier. If you want to get to 100 without lucky genetics, all of this will help you get there, so stay motivated, thanks for watching, see you next time.