Okay, hi everyone. I hope you've had amazing days. It's Monday. I'm out-up. I'm excited. I have great

things to debunk for you, but I also have a really great story. So I'm going to tell you about

this really cool case study. As you can tell, I'm a massive key. You can get excited about

case studies, but this is really

interesting. So this is, it's a couple of years old, actually, but it just came back to my

attention because one of my amazing clients sent me in and I was like, oh, yes, this is such

good example of aging in the right way. So it's a case study of this man who's 93 years old.

He's called Richard. And he has the aerobic fitness and percentage body fat of a healthy 30 to 40 year old.

And he's the indoor rowing world champion. And he started exercising. This is the

most important part. He only started exercising when he was 73. Until that, he just never trained

seriously in his life. And this, I think it's in the journal of Applied Physiology, if you want to go and look it up.

But they found that he, so he weighs about 165 pounds. He's about 80% muscle and 15% body fat.

His heart rate during maximal tests was 153 beats per minute, which is one of the highest

ever recorded for someone of his age. His oxygen uptake kinetics, which is like a marker of

fitness, was equivalent to someone who was like 30 to 40 years old.

And this is another interesting part is that his training was very simple.

It was quite a lot of rowing every day, about 40 minutes of rowing a day.

Most of it quite easy with some like short, sharp, intense bouts.

And then he did some dumbbellbell workouts. So nothing particularly fancy or overly exciting or new or different.

It's just doing the basics consistently.

And what else do I have to tell you about this?

It does bring up some quite interesting questions about what aging actually looks like

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