What, exactly, DO the fittest over-70s actually eat? We'll tell you

In the chase to slow down aging, 3 in 4 Americans now buy supplements, peptides and longevity plans, in a market worth $31bn.

To find what actually works with minimum investment, Maria AbiHanna, CEO and nutritionist at Food Label Maker, went through the published routines, diets and recipes of the fittest over-70s public figures in fitness, who all started the health journey in their 50s or later.

Here are the four diet tricks that pay off at 70, and the cases analyzed behind them:

This Almond-Butter Banana Dessert Slows 2 Kinds of Aging

Almond butter has 9g of fat and 89mg of magnesium, which lowers the blood pressure that stiffens your arteries with age. Add a banana and it gives you 420mg of potassium without the sugar spike, so the combination lowers your blood pressure and sugar at once, the two things that age you fastest.

Case Analyzed: Tom Rauscher started powerlifting in his late 70s, and deadlifts twice his bodyweight at 79. He eats exactly this combo after every lunch.

Eating 10 Egg Whites Before 1PM Builds Long-Lasting Muscle 

Egg whites have 36g of protein and 0 fat per 10, which protects the muscle you start losing at 30 for just 170 calories. Eat them at breakfast rather than dinner and the same protein can help build 25% more muscles as you age. 

Case Analyzed: Ernestine Shepherd never trained until 56. At 90 she was a Guinness record bodybuilder, and eats 10 egg whites before her 10-mile run at 3am.

Making Biohackers Favorite Nutty Pudding for Healthy Heart 

Macadamias, walnuts, chia, flaxseed, cocoa and berries are 6 of the 13 ingredients in the viral biohacker's Nutty Pudding, with 43g of nuts a bowl. That is roughly the amount that dropped cholesterol in a 5-week trial, making it a top snack choice for healthy aging. 

Case Analyzed: Bryan Johnson, a biohacker with 3M followers, spends a reported $2m a year trying to reverse his age, eating this mix every day.

Having Porridge Every Morning Lowers Your “Inflammatory Age” 

Oats have 13g of protein and 4g of beta-glucan per 100g, which lowers the inflammation that ages your body. Eat 3g of that fibre a day and your inflammatory age can drop in 2 weeks, according to some studies.

Case Analyzed: Mike Fremont at 104 still runs 5 mile routes, holds world records set at 88 and 90, and chooses oats as breakfast  every morning.

Commenting on the findings, Maria AbiHanna from Food Label Maker told That's Food and Drink: "None of this is a prescription. These 4 contradict each other. Fremont eats no meat at all, Ernestine eats chicken and 10 egg whites, Rauscher has a deli sandwich and chocolate most nights.  What they share is that each one learned what the science says, tried it, and paid attention to what their own body did with it. Then they did that every day for 20 years. Every food here has a downside for someone, so get your bloods read before you copy any of it."

To learn more about Food Label Maker please visit them at https://foodlabelmaker.com

What is Food Label Maker? It's Your All-in-One Nutrition Labeling Software for the UK.

Automatically generate nutrition tables, ingredient lists, allergens, and traffic light labels that meet UK FSA rules. Simple, accurate, reliable.

That's Food and Drink would like to thank Food Label Maker for their help with this feature.

Affordable Escapes: Using Bus Passes and Railcards for Day Trips, Picnics and Pub Visits

Retirement or semi-retirement brings with it a wonderful gift: time. And if you're over 60 or living with a disability in the UK, it can also come with another gift — free or discounted travel. 

With a little planning and a sense of adventure, bus passes and railcards can unlock a world of day trips, from tranquil park picnics to hearty pub lunches in the countryside.

Here’s how to make the most of these travel perks — without breaking the bank.

The Power of the Bus Pass

If you’ve reached State Pension age (or 60 in some parts of the UK, like London, Wales and Scotland), you may be eligible for a free bus pass. For those with a disability, the English National Concessionary Travel Scheme offers free off-peak local bus travel across the country.

Why it matters:

Buses may not be the fastest way to travel, but they’re scenic, reliable, and often drop you closer to your destination than trains do — perfect for parks, heritage villages, and hidden gems.

Ideas for Bus-Friendly Days Out:

Picnic in the Park: Head to a local or national park — Victoria Park in Bath, Bute Park in Cardiff, or Jesmond Dene in Newcastle all offer stunning surroundings with easy bus access.

Historic Market Towns: Places like Ludlow, Stamford or Beverley are well-served by bus and packed with charm, walking routes, and local delicacies.

Seaside Escapes: Buses often connect smaller towns to coastal routes — think Bridlington, Broadstairs or Barmouth.

Discounted Railcards for Older or Disabled Travellers

If your adventure calls for a train, you’re still in luck. Several railcards make rail travel far more affordable:

Senior Railcard (60+): Get 1/3 off most train fares for just £30 a year.

Disabled Persons Railcard: Also offers 1/3 off fares and can be used during peak hours — great for flexibility.

Two Together Railcard: For couples or friends travelling together regularly.

Tip: Use your railcard in conjunction with Advance fares for even bigger savings.

Rail-Accessible Adventures:

Countryside Pub Lunches: Trains often stop at village stations just a short walk from a traditional pub. Try The Bell Inn in Horndon-on-the-Hill or The Fleece Inn near Evesham.

Walking Routes from Stations: Many stations, especially in the Lake District, Yorkshire, or Cotswolds, lead straight into walking paths perfect for a short ramble followed by a rest and a sandwich.

River and Canal Days: Travel to towns with riverside walks, like Henley-on-Thames or Skipton, and enjoy a waterside picnic or barge-side pub.

Picnic Tips for Travelling Light

Bring a compact, foldable blanket and a light rucksack with essentials: reusable cutlery, napkins, and a flask of tea.

Pick up picnic items locally to support independent shops or markets.

Consider a thermos of soup in colder months — a warm treat that costs pennies.

Pub Pit-Stops with Character

Country pubs are perfect for soaking up local charm and often offer weekday set menus or pensioners’ specials. Look for:

Pubs near National Trust properties or parks — often well-connected by rural buses.

CAMRA-recommended pubs with local ales and log fires.

Garden pubs where you can bring your own picnic but buy a pint or a coffee.

Why It’s Worth It

Taking advantage of your bus pass or railcard isn’t just about saving money — it’s about keeping your mind and body active, seeing new places, and making ordinary days feel special. Whether you go solo, with a friend, or join a local rambling group, these mini-adventures are good for the soul.

Final Thoughts: It’s Your Time to Explore

With a little research and a weather eye on the forecast, your next picnic or pub trip could be just a short bus or train ride away. Make the most of Britain’s vast countryside, scenic parks, and charming towns — and do it affordably, thanks to the travel concessions designed with you in mind.

Bonus Tip:

Use travel planning apps like Traveline, Trainline, or Rome2Rio to map out your day trips easily. And don’t forget a waterproof — this is Britain, after all