Dan Go Profile picture
Apr 13, 2024 12 tweets 5 min read Read on X
This is Richard Morgan.

He's a 93-year-old four time world rowing champion who has the fitness levels of a 40 year old.

Scientists studied him to find out his secrets to delaying the aging process.

Here's what they found:
Lesson #1 - It's never too late to start

Richard was never an athlete growing up.

He started rowing at 72 years old but before that he lived a sedentary lifestyle.

Since then he's gone on to win 4 world titles in rowing for his age group. Image
Lesson #2 - Healthy body fat levels

Richard is 5'3, 131 lbs, which puts him in the normal range for BMI.

His body fat was recorded at 15.4% through a bioimpedance scan.

While the body fat may not be accurate it's still impressive for someone his age. Image
Lesson #3 - Is he as fit as a 40 year old?

His vital capacity is ideal for a 40 year old.

His oxygen intake was ideal as well.

His maximum heart was the highest ever recorded for his age.

He's not as fit as the average 40 year old. He's fitter. Image
Lesson #4 - His training program

He rowed 20 miles a week doing 70% low, 20% moderate & 10% high intensity.

2-3x a week he did resistance training doing 3 sets of lunges, curls & rows to failure. Image
Lesson #4 - His nutrition

His diet is what most people would consider to be healthy.

He eats primarily whole foods & minimal junk (aside from this photo) with a protein shake post workout.

He eats 110 grams of protein daily, which is around .8 grams per lb of bodyweight. Image
Lesson #5 - Consistency is key

Every day without fail he dedicates 40 minutes to his exercise routine, which we'll get into in a second.

The same thing goes for his diet.

In his words,

"I started from nowhere and suddenly realized there was a lot of pleasure in doing this."
Lesson #6 - He doesn't take supplements

Aside from the whey protein shake after his workouts he doesn't take any supplements at all.

You could assume that his diet largely takes care of the nutrients he needs to keep himself healthy.
What can we learn?

The big lessons are it's never too late & consistency is key.

Also, eating a high protein whole food diet & doing low to high cardio sessions w/weights are crucial to staying young & fit.

If you're interested here's the study:

journals.physiology.org/doi/full/10.11…
Image
NOTE: Genetics does play a factor in longevity.

But don't let that discourage you. You can't control your genetics but you do have control over your epigenetics.

Control what you can & let the cards fall where they may.
You can't reverse your age but you can reverse certain traits of aging.

It's never too late either. The best time to start was yesterday. The next best time is now.

If you liked this thread:

1. Follow me @FitFounder
2. RT the tweet below to share this thread with your friends
Ps. If you liked this thread you'll enjoy my newsletter.

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More from @FitFounder

Sep 13
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Despite this, they have one of the lowest obesity rates in the Western world.

Here are 9 reasons why French people are staying slim while everyone else is getting fat: Image
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Coffee cups are tiny, sandwiches aren’t a footlong, and meals aren’t supersized.

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Here are 5 foods I’m eating to look younger and feel like I’m 10 years younger: Image
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Collagen is “Nature’s Botox.” It keeps skin firm, joints flexible, and bones strong.

After 30, your body makes less. These foods help bring the bounce back.
Food #2 - Antioxidant Powerhouses

Swiss chard, pomegranates, blueberries, grapes.

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Most people obsess over weight.

But the real predictors of disease, aging, and early death are hidden in your blood.

Here are 8 lab tests that predict your future better than your waistline: 👇
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It uncovers anemia, infection, immune status & even cancer risk.

Think of it as checking the fluids in your car. If it's too high or too low, the system breaks down.
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Your 2–3 month blood sugar report card.

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This test shows how your metabolism has been performing for months, not just today.
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Visceral fat is the most dangerous type of fat.

If you want to remove it, it's not enough to count calories and lose weight. You must eat the right foods.

Scientists just discovered a diet that burns up to 2–3x more visceral fat than traditional diets.

Here’s how 👇 Image
Visceral fat = the fat around your organs.

It’s metabolically active and releases inflammatory cytokines that:

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2. Catecholamines
3. Glucagon

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Walking After Strength Training

Walking at a conversational pace (aka. zone 2) primarily uses fat as its fuel source, especially if insulin is low after lifting.

Taking a walk right after strength training lets the body oxidize the mobilized fat, potentially boosting fat loss.
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