Hello Reader

If you could jump in the DeLorean to take a trip to go visit the future and peak at your 80 something year-old self, what would you see?

You can reply to this email to let me know.

In my case, I imagine seeing a vibrant little lady with white hair and a big smile. A little lady biking to raise funds for children's health, hiking in the mountains with her grand-kids and looking back on a life of purpose.

Last month was my 42nd birthday and this little lady is in the making.

I am inspired by octogenarians blazing this trail.

Today, I want to share with you my hall of fame. I hope they inspire you to put on your gear and get moving, as much as they inspire me.
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#1 - Betty Jean McHugh, world-record runner

Canadian Betty Jean McHugh took up running in her 50s and went on to grab a few Guinness records for oldest marathon runner.

BJ had a fall at 88 that resulted in a tear in her quadriceps tendon. She lost the ability to bend and straighten her knee. She was told she needed surgery.

Instead of getting to the OR, she rowed herself back to strength and proudly "proved the doctors wrong" then proceeded to another record-breaking performance at 90.

What a legend.

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#2 - John Bucher, awe-inspired skiier

Lifelong cross Country skiiers seem to have found the fountain of youth.

They have the highest VO2 max recorded in humans over 80. Their cardiovascular system is 50 years younger (their VO2 max is similar to 40 year old men who don't practice an endurance sport).

VO2 max is one of the 3 longevity biomarkers we track in 1UP: the extra life program, that I will open for beta testers in the fall (let me know if you'd like to hear more about it).

John finds skiing a spiritual practice and says it is "his church and his gym".

Having embraced the harsh winters of Alberta, I also personally believe that being out in the cold adds to physical and mental resilience.

"Breath is life and cold is God", according to Wim Hof, father of a groundbreaking breathing method.

I found another video portrait of "Grandpa skiiers" from the Swiss television in which Arthur Ruchti, 86, tells the reporter:
"Il ne faut jamais arreter de bouger".
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This has stuck with me since I watched it. I truly believe this is the #1 secret for longevity and is becoming my motto:

"Never stop moving"

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#3 - Richard Morgan, research-worthy rower

You may have seen this story. Richard Morgan did not start exercising until he was 73. But he discovered how much joy there is in it and really got into it. He rows for 40 minutes every day.

As a result, he has become the subject of a study. According to this research, his training regimen explains why he is as fit as someone half his age:

• Daily effort
• Varied work-out intensity: 70% easy, 20% difficult but tolerable, and an estimated 10% at max effort.
• Weight lifting: Richard adds curls and lunges with a set of dumbbells 2 or 3 times per week
• Eating 1 gram of protein per pound of body weight

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Here is what I am learning from these 80 year old champions :

1. Never too late: You can start at any age and go on to break records
2. Go the distance: it is about finding a life-long endurance practice
3. Life-giving: find something that you love doing and lights your fire
4. Never stop moving

I think I might pick up cross country skiing this winter. What about you?

Talk soon

Jihane

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